Jonathan Woodall (GUMP)

Partner Workout

August 18, 2023 BackBlasts

AO: juco
Q: Noodles (Brian Solmonson)
PAX: Mailbox (Chip Keim), Butterknife, Wanderer (Dave Staab), Hallmark, Waffles (Pedro Da Silva), Windex, Guardrail (Brandon Brown), Jonathan Woodall (GUMP), MessyHobbs, Booster (Les Fout), Fetch (Joel Moran), 5K (Derren Burrell), Noodles (Brian Solmonson), Carhop
FNGs: 1 Carhop
COUNT: 14
WARMUP:
– Side straddle hop, 8-ct Merkin, Windmill, Bend and reach
THE THANG:
Partner workout
1) run around building as team of 2, carrying brick.
Partner A does hand-release Merkins while Partner B holds brick overhead. 100 total reps. When no longer can hold brick overhead, switch.

2) run around building, same as 1. Once complete, 100 ground to overheads as team using brick. One HIM does reps, other holds plank/downward dog

3) run around building. 100 burpees. Same as #1. One HIM does burpees, other holds brick over head. Switch back and forth until burpees complete.

Finish with one more lap with brick

MARY:
ANNOUNCEMENTS:
COT:

Matthew 11:28-30
– When is the last time we went to Jesus?
– Are you tired? What’s in your ruck that we need to give to Jesus? Sexual sin, alcohol, pride?
– Do we trust Jesus’ heart? His heart is gentle and lowly (humble)
– What’s Jesus’ yoke? Forgiveness, grace, mercy

Juco Uno ’23

August 16, 2023 BackBlasts

AO: juco
Q: Wanderer (Dave Staab)
PAX: Windex, Wanderer (Dave Staab), Guardrail (Brandon Brown), MessyHobbs, Waffles (Pedro Da Silva), Incoming (Rodney Pointer), Jonathan Woodall (GUMP), Lil’ Spice (Chad Crawford), Sparkler (Brian Pitstick), Booster (Les Fout), rumblestrip
FNGs: None
COUNT: 11
WARMUP:
– Abe Vigoda
– Cherry Pickers
– SSH
– LBAC forward/back
– tempo squat
– tempo merkin
– stretch OYO 1 minute

THE THANG:
Mosey toward other end of campus. Stop and do some flutter kick while everyone catches up.

Head toward parking lot where JUCO Uno is setup.

There are 6 sheets of exercises. Each member draws a uno card and starts with one of the sheets.
They do the exercise indicated by the card and then take a lap around the parking lot islands.
(See @wanderer for juco uno docs if you want to do it yourself.)

Complete an UNO card for each sheet and then start again. We completed about 8-9 rounds.

MARY:
BBS until time.

ANNOUNCEMENTS:
Looking for anyone interested in helping with bro-lympics.

COT:

Circle of trust brought to you by @erector. Thanks for leading and the encouragement!
See BB in #running channel: f3knoxville.slack.com/archives/C0134F7UY3Y/p1692199850031609

Short Circuit

August 14, 2023 BackBlasts

AO: juco
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Butterknife, Parkour, Commission (Adam Wilson), Lil’ Spice (Chad Crawford), Booster (Les Fout), Wanderer (Dave Staab), Guardrail (Brandon Brown), MC Fraud (Chris Trice), 5K (Derren Burrell), Windex, Fetch (Joel Moran), Mailbox (Chip Keim), MessyHobbs, Stye (Hal Phillips), Incoming (Rodney Pointer), Soot (Daniel Anders), Sparkler (Brian Pitstick), Hallmark
FNGs: 1 Hallmark
COUNT: 19
WARMUP:

Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bear crawl in shake hands crawl bear out
1 burpee oyo
Repeat
Cherry Pickers
10 Windmills in cadence

THE THANG:

Fighter Merkins
5 Sledge Hammer swings on the tire
Flutter kicks
Mountain Climbers
Squats
Curls
Burpees
Tris
Jump rope
Rows
Run stairs
BBS

MARY:
Hello Dolly x10
ANNOUNCEMENTS:
Flag handoff at Equalizer
Q101 workshop at the Project
COT:

“Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness God desires.”
‭‭James‬ ‭1‬:‭19-20‬

Short Circuit

August 14, 2023 BackBlasts

Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bear crawl in shake hands crawl bear out
1 burpee oyo
Repeat
Cherry Pickers
10 Windmills in cadence

THE THANG:

Fighter Merkins
5 Sledge Hammer swings on the tire
Flutter kicks
Mountain Climbers
Squats
Curls
Burpees
Tris
Jump rope
Rows
Run stairs
BBS

MARY:
Hello Dolly x10
ANNOUNCEMENTS:
Flag handoff at Equalizer
Q101 workshop at the Project
COT:

Dora to the Max

August 7, 2023 BackBlasts

AO: juco
Q: 5K (Derren Burrell)
PAX: Guardrail (Brandon Brown), Butterknife, Archie (Andy Nack), Jonathan Woodall (GUMP), Booster (Les Fout), Lil’ Spice (Chad Crawford), Data (Joey Tipton), Windex, Wanderer (Dave Staab), MC Fraud (Chris Trice), Fetch (Joel Moran), MessyHobbs, Scott/Pickle Pounder
FNGs: 1 Scott/Pickle Pounder
COUNT: 14
WARMUP: SSH
Tempo Squats
Tempo Merkins
Morrocan Night Club
Pagoda Windmill
Toe Merkins

THE THANG: Mosey to new building
Dora up
150 Dips, 250 LBCs, 300 Squats
Partner does a lap around the building
Mosey to the Courtyard
Dora up
100 Carolina Dry Docks, 200 2-count Flutter Kicks, 300 Lunges

MARY: Freddy Mecuries on the way back

COT: Eccl 4: 9-10
9 Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
Acts 4:32-33
32 All the believers were one in heart and mind. No one claimed that any of their possessions was their own, but they shared everything they had. 33 With great power the apostles continued to testify to the resurrection of the Lord Jesus. And God’s grace was so powerfully at work in them all
I personallly had an experience this past Friday whereby I needed help — my daughter had slid off the side of the road in her car, and I was looking on who to call for help. I didn’t check work, I didn’t check other circles, I immediately thought of my F3 brethren. Partly location, but partly because I knew Dartgun and Mailbox for several years, and know them, I’ve sweated with them out in the gloom…and I knew they would help. That’s the church, isn’t it? This is the body…let’s live it out