F3 Knoxville

Tag: Spielberg

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!

A dual Co-Q

AO: rampart
Q: Skeletor , Spielberg
PAX: Spielberg
FNGs: None
COUNT: 2
WARMUP: SSH, Tennessee Rocking Chair, merkins, cherry pickers, Ricky Henderson, LBAC both ways, Bobbit’s,
THE THANG: we took a 40# sandbag on tour of slumberyard. Spent most of the beatdown trading exercises back and forth. I would come up with one, complete it, then Spielberg would complete it and come up with another, he would complete it, then me and so on. We threw the psandbag drug the sandbag, carried the sandbag, we did anything you could think of with the sandbag until we were out of time then we did a two man sandbag scurry back to the flat
MARY: none
ANNOUNCEMENTS: leconte on the 21st, corn maze ruck on the 28th
COT:intentional prayer for each other. I prayed for Spielberg and Spielberg prayed for me.

“Amp”ed Up.

AO: rampart
Q: Feeny
PAX: Airborne (Chase Perkins), Feeny, Mo Rocka, Outnumbered, Porthole, Spielberg
FNGs: None
COUNT: 6

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

7-11v’s

AO: rampart
Q: Wingman
PAX: Spielberg, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole, Feeny, (Binks) Caleb McDaniel, Wingman
FNGs: None
COUNT: 8
WARMUP:
25 SSH, 10 Tempo Merkins, 20 Mtn. Climbers, 10 Squats, 10 Grady Corn, 10 LBAC foreward+ Backward, 15 Leg Lifts, 10 TN Rocking Chairs
THE THANG:
similar to 11s but 7s instead.
round 1 is derkins + Dips with a run around the fountain after each set.
mosey to the playground. Round 2 is big bois and starfish crunches with crab walk in between. Mosey to the stage for Round 3. Box Jumps/Step ups lunge to the other side then twinkle toe squats. RTB
MARY:
Sherry, curse pirthole for 2 minutes of Samson Holds. we also peeped a Creeper!!!
ANNOUNCEMENTS:
Official lunch of Slumberyard AO. Pizza ruck on Saturday. Mt. LeConte hike in October.
COT:
In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.
Matthew 5:16 NIV

Let us continue being a light to the community through F3. Let us shine the light on the path to the almighty and be beacons in these communities we plant in to continue to serve the men around us.

5 for 5 in the Gloom

AO: rampart
Q: Spielberg
PAX: Wingman, Feeny, Skeletor, Lucille (Austin Williams), Spielberg
FNGs: None
COUNT: 5
WARMUP: SSH, Tempo Merkins, Willie Mays Hays, Knox Cherry Pickers, Shoulder Burn LBAC, RLBAC, Grady Corms, Moroccan Night; Clubs, Hallelujahs
THE THANG: 5 Stations, each with 4 exercises, 10 count, move to next station after easy jog and back to the station 2 and repeat.
MARY: Yes
ANNOUNCEMENTS: Congrats to Wingman, Piston and Feeny on new Appointments and F3 expansion.
COT: I sought the Lord, and he answer me; he delivered me from all my fears. Those who look to him are radiant; their faces are never covered with shame. Psalms 34:4-5