F3 Knoxville

Let’s get Physical

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Jim Norris, Bail Bonds, Natty, Recoil (Blake Conley), Cornhole, Gordie
FNGs: None
COUNT: 8
WARMUP: Toy soldiers, 21’s and Bail Bonds couldn’t keep up so 10 penalty Burpees, sumo squats, chinooks, OH claps, army cherry pickers, OH press, Moroccan night clubs, seal claps, cherry pickers

THE THANG: Run- 1 lap then: 25 mkns, 50 BBS, 75 squats, 100 OH claps
Run 2 laps- 25 Imp walkers, 50 monkey jumpers, 75 Bobby Hurleys, 100 SSH’s. Run 3 laps, then 25 calf raises, 50 @Gmail lunges, 75 high knees, 100 shoulder press
Return to AO

MARY:nope

ANNOUNCEMENTS:

COT:1 Timothy 4:8. Don’t forget to take care of the whole body

Staying Diligent with Switchie

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Bail Bonds, Jim Norris, Natty, Simmons, Spellcheck, Switchgrass (Stacy Clark), Appleseed, Otis, Geppetto, Gmail, Rainfly (Stephen Stewart)
FNGs: None
COUNT: 11
Exercises with 15x 4ct in cadence for slow tempo work, then jog down and back to cone for one burpee:

Tiefighter forward and backwards for Geppetto
Squat
Merkins
Chuck Norris
Plank, the left and right leg up
Hello Dolly
Box Cutter
Mtn Climber
Wall Sit
Dips
Derkins
Bulgarian split squats both legs
OH Claps
Superman
Boat canoe
Lbc
Freddie Mercury
Diamond merkins
And many others. . . . .

The COT

The story of Ester is emblematic of our walk with God. She had to endure ungodly things to save her people, the Israelites. God had taken this young woman to fill His purpose and plan to save a nation. Her willingness and courage her allowed her to find favor as the King’s wife , which allowed her to be on influential decisions that affected her people’s future. This how God used her mightily. (Read the book of Esther)

Like her we question what is God going in the midst of trials. We see nothing good. We don’t understand the purpose. Our doubt makes us believe our emotions more than God’s promises. Most of all we think God has abandoned us. However we must stay faithful that will bring about growth. Also we reflect on past victories with God, but also need other people to push forward. Prayer absolutely.

These things she had at her disposal to carryout God’s purpose for her life. By doing that God carried out His promise too.

Friday Ruck

AO: thequacken
Q: Z-Pack
PAX: Magic Mic (Jarrett Woodall), FixerUpper, Natty, Spellcheck, Gmail, Recoil (Blake Conley)
FNGs: None
COUNT: 7
WARMUP:
Ruck-a-loop at the park

THE THANG:
Ruck from the park to Gresham. Do D Merks and F Kicks to keep the gangs satisfied. I told the PAX about October Sky being partially filmed at Gresham and Fountain City Elementary. Fixer was probably thinking, “yeah, yeah you say this every time we walk here,” which is true. We rucked past Jimmy’s house and woke up his dogs. The howling was really good this morning. We rucked over to Grove where we annoyed another couple of dogs. We rucked up to the top of Grove, and I got a dad joke in along the way – “Why did the man name his dogs Timex and Rolex? Because they were watch dogs!” :joy: (nobody laughed) At the top we grabbed a pic at the Martha Berry road sign and did some PT – monkey humpers and Merkins. A car drove by while we were doing monkey humpers, so that was good. Monkey humpers are always better with an audience. When I took the pic Gmail and Spellcheck were turning off their head lamps. They weren’t ready for the pic, which was my fault. I didn’t give a countdown. Honestly I wasn’t paying much attention to what anybody was doing. I just wanted to make sure everyone was in the frame and grab a quick shot. Seriously though, has anyone seen Doogan the cat? (Natty did show concern for the lost pet) Next we headed back down to the AO on a couple of different roads. A loop is more fun than out and back on the same route. I got Magic Mic’s nickname story and we tried to bear crawl a short distance, but that was a bad idea on my part. Bear crawling and burpees are no good with a ruck on. Also, the asphalt was pointy; not comfortable on bare hands. We made arguments for and against Shotgun missing the ruck on the morning after getting married. After the COT Gmail made coffee for us out of the back of his SUV. Recoil told us his nickname story, which was funny and snotty. We had a good 2nd F time talking and joking. We also discussed the finer points of CMU exercises.

MARY:
nope

ANNOUNCEMENTS:
not really

COT:
Helpful Take Aways From October Sky

1. Don’t be afraid to dream and have big ambitions.
1. Homer was inspired by Sputnik, and he set out to build a rocket.
2. For him and his community building a working rocket was pie in the sky, but Homer wanted to give it a shot anyway, no matter others doubts and jeering.
1. Get some help, don’t let your pride get in the way when you need to ask for help.
1. Homer needed help. He convinced his buddies to help and made friends with the outcast nerd.
2. He asked and got help from his community, pitching in materials and know- how.
1. Be persistent, don’t give up.
1. In the movie, Homer and his team have rocket after rocket that fails. But they kept trying.
2. Homer and his team had major setbacks with the mine accident, with the fire that was blamed on one of his rockets, and with tough relationships. He wanted to give up at times but with support of family and friends he persevered

[juco-rush] Glow Run

AO: juco-rush
Q: Butterknife
PAX: Natty, Tooth Fairy, Jonathan Woodall (GUMP), Trash Panda (JUCO), Erector, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Mosey to the greenway.

THE THANG:
Run parking lots along the greenway and sprinkle in some sprints along the way.
MARY:

ANNOUNCEMENTS:

COT:
See juco

Are we there yet?!?

AO: brickyard
Q: Gordie
PAX: Natty, Otis
FNGs: None
COUNT: 3
WARMUP:
15 SSH
10 Windmills
10 Cherry Pickers
10 Toy Soldiers
10 Tempo Merkins
15 OHC
THE THANG:
Mosey to Lifehouse parking lot
Captain Thors
Mosey to hill for some 11’s
Hand release Merkins at bottom
Monkey humpers at top of hill
11’s – 2nd round
V-ups at bottom
Bernie halfway up hill
LBC’s
Mosey back to AO
MARY:
None
ANNOUNCEMENTS:
None
COT:
An impromptu devo with words of wisdom shared by all. Remember, you can’t add days to your life, but you can add life to your days!