F3 Knoxville

Tag: Piston

LT. Dan ain’t got no legs!

AO: asylum-pm
Q: Rap Sheet (Lucas Johnson)
PAX: Piston, Route 44 (Aaron Childs), Abacus, Brick, Curveball, Drum Major, Lilydipper, Lizzy, Pele (Jon Lindberg), Rap Sheet (Lucas Johnson), Title IX (Christian Prescott), Captain aka Tim Burnett
FNGs: None
COUNT: 12
WARMUP:
SSH
Merkins
Mountain climbers
Willie Mayes Hayes
Toe merkins
Squats

THE THANG:
Had to improvise due to the weather and head to the pavilion

– 4 lap @ mosey pace
– 1 lap lunges
– 2 laps @ 60% max pace
– Burpee broad jumps length of pavilion and back
– 4 laps @ slowsy pace
– 35 cactus squats on picnic tables
– Sprint past ball fields and back
– 2 minute wall sit

MARY:
1 full round of Round Robbin which included a lot of abs. And of course MORE RUNNING. (Thanks Piston..)

COT:

Galatians 6:9
“And let us not grow weary of doing good, for in due season we will reap, if we do not give up.”

There are times when doing the right thing feels hard. Leading our families with patience, showing up consistently, working with integrity, being present for others is a grind. And if I’m being completely honest, it’s extremely exhausting.

Paul writes this to remind us: DONT QUIT. DONT GIVE UP. Even when no one notices. Even when it feels like it’s not making a difference. Because in God’s time – not always our time – we will reap a harvest. The seeds you’re planting through your effort, your words, your presence – THEY MATTER

Things why as men we keep showing up. Why we push through workouts like this. Why we keep being intentional husbands, fathers, friends, and brothers in F3. Because we are trusting in something bigger than we can see or even comprehend.

So as we go: You’re not alone. It IS worth it. Keep going. Keep being HIMs.

Good work tonight men! It was a pleasure to be able to come be apart of your beatdown and we are looking forward to seeing you guys in the future when you infiltrate RoCo! Until then, we will see you men in the gloom :punch:

Earn the moniker of a man

AO: asylum-pm
Q: Piston
PAX: Crash Dummy, Piston, Brick, Lilydipper, Lizzy, Dain Bramage (Will Olson), Colonel (Alex Wallace), Pele (Jon Lindberg), Curveball, Drum Major, Rooney(Carl Whipple), Fist Bump, Josh Hughes aka Gargoyle
FNGs: 1 Josh Hughes aka Gargoyle
COUNT: 13
WARMUP: Projectovators, Tennessee Rockin Chairs, Squats, Merkins, Cherry Pickers, Shoulder Burn

THE THANG:
Divide into 2 groups rotating between two workouts
Workout 1:
15 minute AMRAP
8 Burpees
9 Heels to heaven
73 SSH

Workout 2:
15 Minute AMRAP:
10 Merkins
17 Shuttle Runs
51 Squats

MARY: 2 Minutes of Undertakers

ANNOUNCEMENTS: Someone needs to pick up a Q; named FNG Gargoyle.

COT: To earn the moniker of man, regardless of age, we are called by God to do 3 things: work, protect, and love.

God called Adam to do this, even before sin entered the world. It is a man’s responsibility and duty to earn that moniker daily.

Add To

AO: asylum-pm
Q: Piston
PAX: Swimmies (Nathan Chesney), Steam, Abacus, Mo Rocka (Joshua Miller), Drum Major, Glamper, Sparkler, Honeydew, Duggar, Z-Bone, Pele (Jon Lindberg), Brick, Lilydipper, Title IX (Christian Prescott), Piston, 2
FNGs: 1 2
COUNT: 17

WARMUP:
Disclaimer given while holding plank
13 SSH
13 Tempo Squats
13 Tempo Merkins
5 Knox Cherry Pickers
6 Willie Mays Hayes
13 LBAC forward and backward
15 Seal Claps
Take a second to warmup anything necessary
THE THANG:
Each set add one exercise and run approximately 100 meters
5 Burpees
10 Heels to Heaven
20 Merkins
30 Dips/Carolina Dry Docks
40 Freddie Mercury’s
50 Squats
60 LBCs/Undertakers
70 Fire Hydrants (35 each leg)
80 Toe Merkins
MARY: Nope
ANNOUNCEMENTS: See Slack and Brick
COT: ”But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, to knowledge self-control, to self-control perseverance, to perseverance godliness, to godliness brotherly kindness, and to brotherly kindness love. For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ. For he who lacks these things is shortsighted, even to blindness, and has forgotten that he was cleansed from his old sins.“
‭‭II Peter‬ ‭1‬:‭5‬-‭9‬ ‭NKJV‬‬

As men, so many times we get stuck “in routine” or “on brand”. We plateau in some area of our lives and that’s where we stay.
Can’t lose that extra 10 lbs
Can’t get that promotion
Can’t connect with my spouse/girlfriend the way I should

But one major aspect I think we miss is changing so we can get those things. To add the missing components to break through that barrier.

It’s the same spiritually. Our text talks about adding things to continue to grow and not to stagnate.

That’s why we do things like F3.

F3RoCo Starfish

AO: rampart
Q: Skeletor , Outnumbered, Feeny, Wingman, Lucille (Austin Williams), Piston
PAX: Wingman, Stetson (Cayden Emory), Steam, Spielberg, Sparkler, Porthole, Piston, Pele (Jon Lindberg), Outnumbered, OnStar, OBrother, Mo Rocka (Joshua Miller), McFly, Mathlete, Lucille (Austin Williams), Lilydipper, KickFlip, Icey Hot, GoDaddy (Zack Williamson), Ghost Flag (F3Knoxville), Feeny, CRISPR, Butterknife, BTU, Brick, Biohack, Airborne (Chase Perkins), (Binks) Caleb McDaniel
FNGs: None
COUNT: 39
WARMUP: covered by Feeny
THE THANG: 4 way split rainy day Q by outnumbered, Wingman, Lucille, and Piston
MARY: 10 Hindu Merkins
ANNOUNCEMENTS: F3RoCo is open for business
COT: Be present! Not only physically but mentally. This is something I struggle with. Follow through with your commitments to not only be physically present where you are, but be there mentally as well.

Ephesians 5:15-16
15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.

I consistently find myself in another world in my own head thinking about the things that need to be done. My wife and son deserve my mental presence. Consciously make an effort to be there with them, listening to what your loved ones have to say. Set aside the burdens of work, the task list for church and F3, to be present with them. Make the headspace to be the man you have been called to be. Be a HIM!

Absolutely Fabulous @ Birdhouse

AO: rampart
Q: Piston
PAX: Stetson (Cayden Emory), Outnumbered, Porthole, Piston
FNGs: None
COUNT: 4
WARMUP: Standard
THE THANG:
50 Side-2-Sides (twists) with 10lb med ball
50 LBCs
50 Up-&-over with med ball (on tables)
50 Leg Raises
50 Good Mornings with med ball
50 Awkward Turtles

12 Minute Low Plank Hold
Anytime a PAX breaks, timer stops, and everyone does
5 Burpees
10 Merkins
25 Squats
Timer starts again until finished.

If time,
15 fire hydrants per leg
15 Hello Dolly’s
15 Undertakers
MARY: No time
ANNOUNCEMENTS: Convergence on Dec 9 and Nomad at Birdhouse on Saturday at 7:00am

COT: As a reminder of Ramparts key verses, 1 Corinthians 16:13-14, we focus this morning on a particular example of acting like a man, being courageous, and that’s “doubting” Thomas.

He showed courage and was willing to die with Jesus at one point. What a good example for us to ponder.

“Then Thomas (called “Twin”) said to his fellow disciples, “Let’s go too so that we may die with him.””
‭‭John‬ ‭11‬:‭16‬ ‭