F3 Knoxville

Core Cavalcade

AO: the-equalizer
Q: Madoff
PAX: Snitch (Cory Beilharz ), Bookman, Ribbed (Joshua Sagraves), Snowbird, Blindside, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 9
WARMUP: walk to the smokehouse grab a CMU and walk to the splash pad

THE THANG:
Tabata – 8 rounds 20 secs work 10 sec rest

CMU – 90 degree March Hold
Wall – Legs Up Wall Touch
CMU – standing around the world stops
Sitting jump ups
Freddie Metcuries
CMU – American Swings

MARY:
15 gas pumpers
20 flutter kicks
15 Georgia cheerleaders
1 cherry picker

ANNOUNCEMENTS: flag handoff shamrock on Friday

COT: Matthew 6:25-30. Talked about worry and faith and how as men sometimes our desire to plan and control is a demonstration of worry. We should rely on God voice and hand to lead us and not project ourselves too far into the unknown. Don’t worry about a thing 😉

The 4 D’s

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Smithers, Snowbird, Stripped, Bookman, Mouthwash, Swimmies (Nathan Chesney), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 7
WARMUP: 26 SSH
5 Cherry pickers
some of these some of those

THE THANG:
we played some dodgeball, broke up into two teams and every time you threw a ball you had to go to five Merkins if you got hit with a ball you had to do a Burpee first team to 25 wins.

game, one team two one and we all went for a run around the park

game two was a tie and we run out of time.

MARY: a little bit of stretch stretching

ANNOUNCEMENTS:

COT: remember to be grateful for what you have and what you’ve been given first and foremost, you’ve been given grace what you’ve been given with your family your friends people around you.
take time today to remember and be grateful for what you have and not just in a platonic way because remember
RC Sproul said “with the first sin, we commit, we forfeit the right to live”
praise be to God that Christ who never sinned yet was hung on a tree for you and took all the wrath of God, the father on him for you!

Hold fast for Heavy Day

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Stripped, Mouthwash, Bookman
FNGs: None
COUNT: 6
WARMUP: SSH, TN rockers, imp walkers, tempo merkins.

THE THANG:
Get CMUs, mosey to bath house

R1 (6 min):
CMU Frankensteins / Hangs
– When one partner drops to ground or lowers CMU, swap and repeat. Keep swapping for 6 min.

R2 (6 min):
CMU GA cheerleaders / Wall sits
– Same as before, when one partner stops, switch and repeat for 6 min.

Mosey to splash pad

R3 (6 min):
CMU lap dips / Planks
– Same idea

R4 (6 min):
Under table supine pullups / CMU tip toe hold
– same

R5 (6 min, on the way to smokehouse):
Lunges / CMU rifle carry
– Same

MARY: n/a

ANNOUNCEMENTS: Banjo, check out other AOs

COT: Psalm 139 reminds us that Christ will hold us fast, and scripture is full of guidance and direction to hold fast to things that are good, our spouses, love, etc. Persevere in the face of adversity and hold fast!

M&Ms

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Blindside, Stripped, Mouthwash, Madoff, Ribbed (Joshua Sagraves), Smithers, Bookman, Headgear
FNGs: None
COUNT: 9
WARMUP:
SSH, TN rocking chairs, Cherry pickers

THE THANG:
Manion WOD a day early: www.travismanion.org/events/manion-wod/

MARY:
Core stuff- Imperial walkers, LBCs, GA Cheerleaders, Hello Dollys, Flutterkicks

Stretching

ANNOUNCEMENTS:
Hardship Hill5/17, Fill that May Q calendar! Check out the other AOs and even Q!

COT:
Today is my 3rd F3 anniversary. I’m thankful for the men of F3 and being a little bit biased, especially at The Equalizer. My reasons for showing up may be different than others, but knowing there’s somewhere to go at 5:30 in the morning to share in a fitness challenge and enjoy some fellowship instills my faith in others.

Plus- where else other than The Equalizer will you get to watch a training session on the soccer pitch before dawn?

Good Friday

AO: the-equalizer
Q: Mouthwash
PAX: Smithers, Bookman, Cheney, Mouthwash, Ribbed (Joshua Sagraves), Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP:
– SSH x 25 IC
– Windmills x 10 IC
– Tie fighters (forward/back) x 10 IC
– Imperial Walkers x 20 IC
– Merkins x 10

THE THANG:

Part 1: (15 min AMRAP) — Triangle
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– Bear Crawl 20 yards

Part 2: (15 min AMRAP) — upper parking
– 15 Carolina Dry Docks
– 20 Plank Jacks
– 25 Mountain Climbers
– 30 Flutter Kicks
– Lap around Stonehenge

MARY:
– American hammers x20
– 1-minute plank

ANNOUNCEMENTS:

COT:

John 15:13

13 qGreater love has no one than this, rthat someone lay down his life for his friends.

Mark 16:

22 eAnd they brought him to the place called Golgotha (which means Place of a Skull). 23 And they offered him wine mixed with fmyrrh, but he did not take it. 24 And they crucified him and gdivided his garments among them, casting lots for them, to decide what each should take. 25 And hit was the third hour4 when they crucified him. 26 And the inscription of the charge against him read, i“The King of the Jews.” 27 And with him they crucified two jrobbers, kone on his right and one on his left.5 29 And lthose who passed by derided him, mwagging their heads and saying, n“Aha! oYou who would destroy the temple and rebuild it in three days, 30 save yourself, and come down from the cross!” 31 So also the chief priests with the scribes mocked him to one another, saying, p“He saved others; qhe cannot save himself. 32 Let rthe Christ, sthe King of Israel, come down now from the cross that we may tsee and believe.” uThose who were crucified with him also reviled him.
33 And when the sixth hour6 had come, there was darkness over the whole land until the ninth hour.7 34 And at the ninth hour Jesus vcried with a loud voice, w“Eloi, Eloi, lema sabachthani?” which means, “My God, my God, why have you forsaken me?” 35 And some of the bystanders hearing it said, “Behold, he is calling Elijah.” 36 And someone ran and filled a sponge with xsour wine, put it on a reed yand gave it to him to drink, saying, “Wait, let us see whether Elijah will come to take him down.” 37 And Jesus zuttered a loud cry and abreathed his last. 38 And bthe curtain of the temple was torn in two, from top to bottom. 39 cAnd when the centurion, who stood facing him, saw that in this way he8 breathed his last, he said, d“Truly this man was the Son9 of God!”