F3 Knoxville

Tag: MessyHobbs

[the-pulpit] Hill Work

AO: the-pulpit
Q: Voodoo
PAX: Leland Robbins (Geiger), Commission, MessyHobbs, Rougarou, Smoked Pickle, Sawdust, Betty, Ike
FNGs: None
COUNT: 9
WARMUP:
Check

THE THANG:
Mosey to hill behind the tennis court. Partner up. While one partner runs up the hill, the other stays put and holds an exercise. Rotate until everyone completes each exercise
-V Up
-Plank
-Wall sit

PAX claimed the grass hill was too wet so we moved over to the road to complete two more rounds.

Move to the CMU pile and completed three rounds of:
-Swings
-Rows
-OH press
-Tri ext
-big boys

MARY:
A few rounds on the turf before moseying back to the flag

ANNOUNCEMENTS:
Lunch Friday (5/10) at the Creekside food park (corner of Schaad/Western). 11:30

COT:
Spoke about the F3 brother in St Louis who recently passed during his first beatdown and the need to focus on eternal things.

Something completely different

AO: juco
Q: Wanderer
PAX: Lt. Dan, Stye (Hal Phillips), Booster, Love Shaq, Fetch, Butterknife, Guardrail, 5K, MessyHobbs, Survivor, Dart Gun, Trash Panda (JUCO)
FNGs: None
COUNT: 13
WARMUP:
– tempo merkins
– tempo squats
– cherry pickers
– SSH
– BAC forward/back
– downward dog

THE THANG:
AB day! pyramid style.
Big parking lot has exercises at each line:
– 20 BBS
– 40 Box cutters
– 60 Pickle Pounders
– 80 Hello Dolly
– 100 LBC
– 80 Freddy Mercury
– 60 Pickle Pointers
– 40 flutter kicks
– 20 Rainbow drops

Run to the first line and complete the exercise. Run back and do 5 hand release merkins. Rinse and repeat going to a further line each time and completing merkins when returning home.

:boom: a new man is born.

Finished with 3 rounds of 20 box jumps and 20 dips and then 3 rounds of 20 dirkins and 20 step ups.

MARY:
Some imperial walkers, squats, planks and side plank things that butterknife makes us do. :watch: done, times up!

ANNOUNCEMENTS:

COT:

Prov 3:5-6

Don’t Be A Fool

AO: juco
Q: Commission
PAX: Butterknife, Guardrail, Fetch, Lt. Dan, Love Shaq, Wanderer, MessyHobbs, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 8
WARMUP:
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:
Mosey to Big Parking Lot

Suicides:
10 Merkins, 10 squat, 5 burpees down and back x 10 parking stalls

Mosey to the Haslam Building
11s – Dips and step ups/box jumps

Mosey to the Flag
1 stop – 20 Flutterkicks (4 Count)

MARY:
5 minutes of Little Baby Arm circles, Big Baby Arm circle forward, Little Baby Arm circle backward, Big Baby Arm circle backward, wax on/wax off, wax on/wax off overhead, gorillas, little bird/big bird arm flaps, Grady Corn

COT:
Evaluate where you spend your time, money and thought. What are you building and what are you building upon?

Matt 7:24 “Therefore everyone who hears these words of Mine and [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341o]acts on them, [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341p]may be compared to a wise man who built his house on the rock. 25 And the rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23342q]floods came, and the winds blew and slammed against that house; and yet it did not fall, for it had been founded on the rock. 26 Everyone who hears these words of Mine and does not [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23343r]act on them, will be like a foolish man who built his house on the sand. 27 The rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23344s]floods came, and the winds blew and slammed against that house; and it fell—and great was its fall.”

The Gospel is consequential…if that tomb was empty, stop over investing in this world at the expense of the next.

1 Cor 15: 16 For if the dead are not raised, not even Christ has been raised; 17 and if Christ has not been raised, your faith is worthless; you are still in your sins. 18 Then those also who have fallen asleep in Christ have perished. 19 If we have hoped in Christ in this life only, we are of all men most to be pitied.

Partner Workout

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

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