F3 Knoxville

On a hill You created

AO: shamrock
Q: Anchorman
PAX: Bed Wetter, Skidmark, Stitch, Mermaid, Smokey (Matthew Bonn), Oscar Meyer, Eliza, Curveball, Hot Pants, Anchorman
FNGs: None
COUNT: 10
WARMUP:
Side Straddle hop (IC) 4 CT x 15
Cherry Pickers
Smurf Jacks (IC) 4 CT x 10
Runner’s Stretch
Bobby Hurleys x 10
Cobra / Down Dog

THE THANG:
Line up at one end of parking lot.

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10 – for 55 total

Round 2: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile:
Grab 2 blocks for farmer carry.
Stop for 4 or 5 breaks to do 3 burpees
To the soccer field.
Murder Bunny to midfield then do 50 CMU Presses
Carry CMU back to the asphalt
50 single count Windshield wipers
Farmer Carry Both CMUs to midfield then do 25 feet & hand CMU merkins
Farmer Carry back to asphalt
50 CMU bench presses
Rifle Carry to candle then do 50 curls
Rifle carry back
Then we recovered and farmer carry all the way back to CMU pile
Mosey back to the AO

MARY:
Freddie Mercury, scissor kicks, buns of steel, cobra.

COT: Pray for Mermaid’s daughter’s friend who lost her dad. Praise for his daughter that survived the allergic reaction.

Word: So Will I (100 Billion X)
Song by Benjamin William Hastings and Hillsong UNITED

On a hill You created
The Light of the world
Abandoned in darkness to die

On a hill that he created.
On a tree he created.
With iron nails that were mined from the ground he created.
With a whip made of leather from an animal’s skin that he created.
Damning words from the mouths of those he created.
Hands that he created that beat and killed him.

How extreme his perfect humility was to willingly accept all of that complete disrespect from his creation, so that he could save us from our wickedness. It’s just so backwards. It doesn’t make sense.

Durham Rd Round 2

AO: shamruck
Q: Eliza
PAX: Mermaid, Anchorman, The Situation, Eliza, Hot Pants
FNGs: None
COUNT: 5
THE THANG: Left campus and headed north on cedar bluff, west at middlebrook and took a left on to Durham rd -took the neighborhood loop and headed back,

COT: don’t be complacent and lazy and do not procrastinate.

Rucking Around the Hood

AO: shamruck
Q: Mermaid
PAX: Betty, Eliza, Bed Wetter, Hot Pants, Toretto, The Situation, Swifty, Mermaid, Voodoo, Skidmark
FNGs: None
COUNT: 10
We took a little longer and knocked out 4 miles. Toretto, decided to forgo the ruck and ran for 2 straight hours and running 12 miles while we rucked.

It’s the busy season, keep your eye on what’s important and don’t be distracted by the noise. Family, wife, work whatever you deem important, don’t let the noise and less important things distract you from the important things.

Sk8er hops are fun

THE SCENE:

Perfectly Gloomy
F3 WELCOME & DISCLAIMER

Administered appropriately

WARM-O-RAMA:
Side straddle Hops,Squats,BAC F/B,Cherry Pickers, Back Stretch,Mosey

THA-THANG:

Mosey around the car parking lot a few time to confuse the PAX

We then performed a “Jeremy Scott Fitness Sunday Advanced Metcon” on a Monday.

10 inchworms w/ 2 merkins, 15 river rock squat presses, 10 spiderman steps, 15 chest flys, 5 slow monkey humpers, 50 seal jacks, 50 sk8er hops w/ toe touch. Run around parking lot. Rinse and Repeat 4x

MARY:
Hello Dolly, Flutter Kicks, LBS, Heels to Heaven, 1 burpee
COUNT-OFF & NAME-O-RAMA
15 HIM
CIRCLE OF TRUST/BOM:
An empty LaCroix is easily crushed but a filled and sealed LaCroix can withstand at least 240lbs of pressure. As men, we need to be filling ourselves with God’s word, the right relationships, and accountability to others around us. That way when the trials of life come our way we are filled and sealed like a new can of LaCroix that is not easily crushed under the weight of the trials. I am thankful for F3 and the men that are in my life that hold me accountable to not drain down too empty.
MOLESKIN:

ANNOUNCEMENTS:
Haw Ridge April 14th. Sign up now and get on a team.

Shield Locks starting soon at Shamrock. Reach out to me if you are interested in locking shields with a few good men and putting another guardrail in your life to keep you on the path.