F3 Knoxville

Placeholder for Lizzy

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Cold Feb Morning

AO: bigball
Q: Swanson
PAX: Frizzles, vanilla, Natty, Postman (Scott Colby), Wes Franks (Pony Tail), Wedding Singer, Pepe (F3 Scissortail Oklahoma)
FNGs: None
COUNT: 8
Warm up: 10 ea
1. shh
2. Plank jack
3. Tempo squat
4. Rockettes
5. This/that
6. Michael Phelps
Mosey to curb
7’s – bear crawl curb merkins
Route 66 – deconstructed burpee
1. add one rep at each light pole
2. Plank jack
3. Merkin
4. Jump squat
Top of big ball steps to first landing 11’s
1. mucho leggo
2. LCRC
Mary at AO
EMOM
1. 5 squats
2. 5 merkins
3. 5 burpees

ANNOUNCEMENTS:
1. 2nd F coming soon

COT:
“But Daniel resolved that he would not defile himself with the king’s food, or with the wine that he drank. Therefore he asked the chief of the eunuchs to allow him not to defile himself.”
‭‭Daniel‬ ‭1‬:‭8‬ ‭ESV‬‬

“Resolved” – discipline that was decided beforehand

[halls-otb] Ruckin round da halls

AO: halls-otb
Q: Otis
PAX: Natty, Spellcheck, Otis
FNGs: None
COUNT: 3
WARMUP: take off

THE THANG: took off towards Marco’s and crossed the highway, up Doris then rucked to the highest peak we could find over on Spar Dr, crossed the highway and took parking lots back

MARY: n/a

ANNOUNCEMENTS: haw ridge

COT: Herbie had an interesting thought yesterday at VLS that got me pondering. Like trying to stand in a river or on a beach, you’re fighting the current but eventually the sediment will bury you. The thought of trying to stand still or getting complacent. We believe the lie we can but reality is we’re either accelerating or decelerating, moving forward or backwards there is no standing still in life.

“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”
‭‭1 Corinthians‬ ‭9‬:‭24‬-‭27‬ ‭ESV‬‬

““‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth. For you say, “I am rich, I have prospered, and I need nothing,” not realizing that you are wretched, pitiable, poor, blind, and naked. I counsel you to buy from me gold refined by fire, so that you may be rich, and white garments so that you may clothe yourself and the shame of your nakedness may not be seen, and salve to anoint your eyes, so that you may see. Those whom I love, I reprove and discipline, so be zealous and repent.”
‭‭Revelation‬ ‭3‬:‭15‬-‭19‬ ‭ESV‬‬

Let’s Dunk(in) 2026

AO: bigball
Q: Frizzles
PAX: Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), vanilla, Natty, G-6 (Rick Kuhlman), Postman (Scott Colby), Frizzles
FNGs: None
COUNT: 7
WARMUP: SSH and then a bunch of leg stretching. No arms today! Arms don’t help you dunk…or do they?

THE THANG:

Grab a bench
6 minute AMRAP for each spot

Seated Vertical Jumps x 10
Good Mornings x 10
Rear Foot Elevated Leg Toe Taps x 10 each side
Deep Squat x 30

Mosey to Big Ball Stairs

Fast Box Jumps x 20
Single Leg RDL x 10 each leg
Multi Directional Jumps x 5 each leg
Lunges x 20 each leg

Mosey to the far side of the bridge

Single leg hops x 3 each leg (4 hops is one rep)
Monkey Humpers x 30
Calf raises x 40
Jump squats x 20

Mosey the long way back to Maker’s Exchange. Quick GP in front of the Vol bus.

3 sprints down the Worlds Fair Park Dr Straightway!

MARY: 1 minute to spare so we filled it with some more squats.

COT: reach out to somebody today that you haven’t spoken to in a while. Check in and give some encouragement. You never know how far it could go and what it could mean for that person :saluting_face:

[genesis] We like doing dumb things

AO: genesis
Q: Lizzy
PAX: FixerUpper, Single (Ryan Chambers), Mountain Ice, Natty
FNGs: None
COUNT: 5
WARMUP:
Ssh
Arm circles forward and backwards
Grady corns

THE THANG:
Mosey to trader joes take 80 and 60 sandbags
4 corners, guys with bags do 10x russian squats others do 25x merkins, fast mosey between stations.
Next round guys do 10x sandbag burpees, other guys do lunges, indian run between stations.
Final round capped off with wall handstands

MARY:

ANNOUNCEMENTS:

COT:
Talked about how when I first started at F3 the guys who really had an impact on me at the quaken and brickyard. The style of wods was always intense and a beat down. There’s also a place for the less intense wods as well. I’m grateful for a couple of guys unconditionally helped me get ready for my first tough


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