F3 Knoxville

Ring the Chains

AO: rampart
Q: Feeny (Josh Banken)
PAX: Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Skeletor (Tyson Canup), Wilbur(Jimmy Munsey), Porthole
FNGs: None
COUNT: 8
WARMUP: SSH- 15
Mountain Climbers-15
Merkins-7
Willy Mays Hays-6
Knox cherry pickers-5
Arms circles forward and back 10 each
Go to Church-12
chatt Cherries-15
THE THANG: Dora Style
Everyone starts on throwing pad for frisbee golf hole. One person starts the exercise the other runs to ring the chains at the frisbee golf basket. Once the chains are rung they start doing the exercise and their partner runs to the basket to ring the chains. Rinse and repeat until you get the combined total.
Move to the next hole and do it again!

Hole 1- 500 SSH
Hole 2- 400 Double Count Flutter kicks
Hole 3- 300 squats
Hole 4- 200 Heals to Heaven
Hole 6- 150 Merkins

MARY: NA
ANNOUNCEMENTS: STEAM on Q Monday, first OTB at Riverfront Park in Harriman on Tuesday 5:30am
COT:

Title: Redeeming the Time Wisely

Scripture: Ephesians 5:15-16 (NIV)
“Be very careful, then, how you live—not as unwise but as wise, making the most of every opportunity, because the days are evil.”

Devotion:
In today’s fast-paced world, time is a precious resource that often slips through our fingers without notice. We find ourselves caught in the fast pace of daily responsibilities, distractions, and busyness. However, the Bible provides us with valuable guidance on how to manage our time wisely.

The Apostle Paul, in his letter to the Ephesians, encourages us to be careful in how we live. This caution extends to how we utilize our time. Paul reminds us that we are called to be wise stewards of the time God has given us. Just as we are entrusted with other resources (money, spiritual gifts, etc.), time is a gift from God to be managed intentionally and purposefully.

Paul’s words emphasize two key points:

1. Choose Wisdom Over Foolishness:
Wisdom entails making choices that align with God’s principles and purposes. Instead of being consumed by worldly distractions, we should seek God’s guidance in allocating our time. Wise time management involves prioritizing activities that support our spiritual growth, relationships, and service to others. (What F3 is all about)

2. Make the Most of Every Opportunity:
Time is finite, and opportunities are getting less by the day. We are urged to seize every chance to glorify God and advance His kingdom. This involves recognizing moments for spiritual growth, sharing Christ’s love, and contributing positively to the lives of others.

Consider evaluating your daily routines and habits in light of these principles. Are there areas where you could realign your priorities to reflect God’s wisdom? Are there opportunities to use your time more intentionally for His glory?

Let’s remember that time management isn’t just about increasing productivity; it’s about living purposefully for God’s purposes. By seeking His wisdom, we can transform our days from a hurried rush to a purposeful journey, using each moment to draw closer to Him and impact the world around us.

Crazy 8s and Melee Dodgeball

AO: rampart
Q: Outnumbered (Daniel Hildebrandt)
PAX: Piston (Ralton Emory), GoDaddy (Zack Williamson), Feeny (Josh Banken), Wingman (Maverick Gregory), Skeletor (Tyson Canup), Porthole
FNGs: None
COUNT: 7
WARMUP: (~5 min)
Side-straddle Hops, Knoxville Cherry Pickers, Willie Mays Hays, Little Baby Arm Circles (both ways, wider at the end)

THE THANG: (~20 min)
Crazy 8s – exercise, alternate mosey/bernie 50 yds
– 08 Burpees
– 16 Merkins
– 32 Big Boys
– 64 Monkey Humpers (by the highway, baby!)
– 32 Air Press with Toe Merkins
– 16 Undertakers
– 08 Burpees
– 16 Box Cutters
– 32 Squats
– 64 Pickle Pointers (where else, but by the highway!)
– 32 (single-count) Side-straddle Hops
– 16 (four-count) Freddie Mercurys
– 08 Burpees

MARY: (~20 min)
Melee Dodgeball (everybody against everybody) on the soccer field. No “out”, just exercises. A hit to the head is 5 burpees, above the waist is 5 merkins, and below the waist is 5 big boys. For a caught ball, the catcher chooses for the thrower.

ANNOUNCEMENTS:
New OTB workouts being planned for Harriman and Rockwood, starting next week.

COT:
Psalm 23, reflecting on how He’s got our backs.

Heavy day at Rampart

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Feeny (Josh Banken), Lucille (Austin Williams), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Skeletor (Tyson Canup), Porthole, Old English
FNGs: 2 Porthole, Old English
COUNT: 7
WARMUP: Rounds of SSH with traditional exercises like tempo merkins, Knox cherry pickers, and tempo squats in between.
THE THANG: Heavy day, 7 stations, each man at a station with a sandbag. Rotate through each station for two rounds

Round 1/round 2
35# kettlebell KB swings/snatch
40# bag front rack squats/sandbag burpees
40# bag curls/curls
60# bag bent rows/cleans
20# bag tricep extension/OHP single arm
80# bag dead lifts/dead lifts
53# kettlebell farmer carry/shoulder carry

Carry man was the timer, rotate when he returns to start position

MARY: punishing core exercises from Skeletor
ANNOUNCEMENTS: F3 in the Nude, was a blast. Be sure to be there next year.

-Giant thanks to our 2ndF Q for pulling the men together for an outing yesterday. It looked like y’all had a great time.

-SHOVELFLAG HANDOFF!!!
Thursday, Aug 3 5:30AM at the Project  let’s be there to support our brothers.

-Steam comes to Rampart to Q for us on August 7th. Let’s show up here to support him.

Looking forward to a Wingman Q on Wednesday and a Feeny Q on Saturday.

COT:

[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).

Mucho Chesto y Abo

AO: rampart
Q: Wingman (Maverick Gregory)
PAX: Skeletor (Tyson Canup), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Wingman (Maverick Gregory)
FNGs: None
COUNT: 5

WARMUP:
15 SSH, 10 TN Rocking Chairs, 10 Toe Merkins, 10 Tempo Merkins, 10 LBAC Foreward and Backwards, 10 Morroccan Night Clubs, 10 Overhead Claps
THE THANG:
Mosey to the 2nd lot for Gut B.O.M.B.S. one PAX did excersize while 2nd PAX ran to playground and did 5 pull-ups.
50 Boats
100 Outlaws
150 Mtn. Climbers
200 Box Cutters
250 Supermans
Finished up and threw in some Mucho Chesto. 10 Merkins, 10 Wide Merkins, 10 Diamond Merkins, 10 Staggered Merkins on both sides.
MARY:
Enough time for small Mary
ANNOUNCEMENTS: Dad Camp coming up, Forge Coming up, F3 in the nude this sarurday clown car from Rampart but bring your own towel. Rampart 2nd F Cliff jumping on sunday meet @the Fort 1:30 wrap up around 4-5. get your 1st F runnung in. 20 minutes to get the challenge knocked out.
COT: Keys to being a good leader
Communication
Authenticity
Presence
Listening