F3 Knoxville

Tag: Port Hole

Dora the Laborer

AO: rampart
Q: Piston (Ralton Emory)
PAX: Candy Crush (Reese Banken), Feeny (Josh Banken), GoDaddy (Zack Williamson), Lucille (Austin Williams), No Treble (Drake Vilendrer), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Skeletor (Tyson Canup), Stetson (Cayden Emory), Port Hole
FNGs: None
COUNT: 10
WARMUP: Shoulder Burn Exercises 12x: LBAC backwards, Seal Claps, LBAC Forward, Overhead Claps, Sampson

SSH, Merkins, Squats, Willie Mays Hayes, Knoxville Cherry Pickers
THE THANG: Partner Workout
#1 Partner Run to Sign, #2 do the exercise then swap. 3 man makers after both are finished.

Exercises:
Side Squat
Spider Man Push Up
Dead Bugs
Single Leg Pickle Pointers
Carolina Dry Docks
Big Boys with Rocky Punches

Everyone finish with 25 monkey humpers, 10 Undertakers, and 2 minutes plank.
MARY: No
ANNOUNCEMENTS: Slumberyard Tuesday Mornings and Bird House on Thursday afternoon. Nomad Saturdays.
COT:

“That same day Saul’s son Jonathan said to the attendant who carried his weapons, “Come on, let’s cross over to the Philistine garrison on the other side.” However, he did not tell his father. Saul was staying under the pomegranate tree in Migron on the outskirts of Gibeah. The troops with him numbered about six hundred. Ahijah, who was wearing an ephod, was also there. He was the son of Ahitub, the brother of Ichabod son of Phinehas, son of Eli the Lord’s priest at Shiloh. But the troops did not know that Jonathan had left. There were sharp columns of rock on both sides of the pass that Jonathan intended to cross to reach the Philistine garrison. One was named Bozez and the other Seneh; one stood to the north in front of Michmash and the other to the south in front of Geba. Jonathan said to the attendant who carried his weapons, “Come on, let’s cross over to the garrison of these uncircumcised men. Perhaps the Lord will help us. Nothing can keep the Lord from saving, whether by many or by few.” His armor-bearer responded, “Do what is in your heart. Go ahead! I’m completely with you.””
‭‭1 Samuel‬ ‭14‬:‭1‬-‭7‬

Coming on the heals of his father’s failure and disobedience to follow God’s command, Johnathan demonstrates to us what true faith in Christ looks like in action.

He knew that those who stand against Yahweh will not see true victory. He also knew that he was in a position to stand in the gap for God’s people and be the instrument of deliverance for them. He demonstrated faith, not in his ability but in God’s ability.

Let us learn from this lesson. To trust in God’s ability and “perhaps” the Lord will allow you to gain His victory.

[f3knoxvillemain] F3 in the NUDE

AO: f3knoxvillemain
Q: Mermaid (Bradley Roberts) , slappy (Nathan Evers), KickFlip (David Greer)
PAX: Eliza (Kevin Parrott), Pele (Jon Lindberg), Lilydipper (John Neece), Skeletor (Tyson Canup), OnStar (Arthur Dias), Pusher, Lucille (Austin Williams), Scott McGuire (Cinco), Airborne (Chase Perkins), Mathlete (Jacob Platfoot), Ocho (Matt Hudson), Chris Poetzel (Mustard), slappy (Nathan Evers), Monstar (Josh Sparrow), Waxjob (Josh Brady), Abacus (Erik Ella), Daniel Callis – Anchorman, Caveman, KickFlip (David Greer), Outnumbered (Daniel Hildebrandt), Butterknife, Sparkler (Brian Pitstick), Windex, Mermaid (Bradley Roberts), Google(Tim Dugas), I-Beam (Ryan Gerken), Smoky (Raymond Hale), Twitch, Port Hole
FNGs: 1 Port Hole
COUNT: 30
Warm up (all 4 ct except for things on own)
(Get in ankle deep water)
reach for the sky/cherry picker combo (3 cad)
Hairy Rockets (10 cad)
Catalina wine mixers (10 on own)
Tempo Merkins (10 cad)
Big boys (10 on own)
American hammer (10 cad)
Flutter kicks (10 cad)
(move to deep water)
SSH (10 cad)
Squat jumps (10 cad)
Burpees (5 on own)

We then divided into three groups to hit the following three stations where we budgeted about 10 minutes per station.

LOG PT
Review the approach and the positions (Ready, right shoulder, left shoulder, waist, chest, sitting, overhead)
2 groups w 2 logs
1st group carries log out and around the float and 2nd group stays on beach doing log workouts. When 1st group returns they do log workout and 2nd group carries around float. This is the workout pattern.
workouts (shoulder to shoulder OHP, squats, good mornings, big boys, OH hold, and squat thrusters)

Volleyball station looked like this;
Bobby Hurleys – 20, run, 15, run 10
Sharks and Minnows, Round 1: Sharks bear crawl – minnows crab walk
Hand release merkins – 20, run, 15, run 10
Sharks and Minnows, Round 2: Sharks lunge walk – minnows broad jump
Hello dollys (4ct) – 20, run, 15, run 10
Sharks and Minnows, Round 3: Sharks frog jump – minnows army crawl
Set of 7s – dive bomber and BBS

Bucket Challenge Relay
divide into two teams, that worked out to two teams of four. One man carried a 5 gallon bucket full of water from the lake to a 45 gallon trash can. Only one team member could carry at a time. While he was carrying, two members held a 5 gallon bucket full of water while the 4th member did waterlogged merkins. They ran a relay in this fashion until the trash can was full.

After the relay was won or lost, we got into the water and did a race to the buoys. And finally did some Big Boy situps and some carolina dry docks where you had to dunk your face underwater to perform the exercise.

We moseyed back to the volleyball pit for some old fashioned tug of war. This was with the team you rotated with, and no shoes and gloves in deep sand left no advantage, and was quite fun.

The Mary consisted of an ab exercise of 10 reps, followed by 10 merkins. We did about 5 rounds of this before going back to the lake and do an out and back race to the buoys and back. Time was called and we got into the COT.

The COT was about being vulnerable. Working out in the “nude” with no gloves, no shirt, and no shoes leaves you exposed. I issued a challenge to the men of F3 Knoxville to be vulnerable and share times of vulnerability with the group. Sharing these types of stories endear ourselves to one another, and my experiences could help others going through similar situations. I then shared about a dark time in my life where I lost two jobs in one year, but how in hindsight that was one of the best things to ever happen to me. We then closed in prayer and ate a great breakfast provided by the Dog Pound (Google, I-beam, & Smoky).