F3 Knoxville

Tag: Squatter

The Dirty Dozens

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Stitch, Squatter, Crawlspace, Honeydew, Waxjob, slappy
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Seal Claps
– Moroccan Nightclubs
– Overhead Claps
– Reach-for-the-sky-cherry-pickers

THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.

Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers

ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill

COT:
Hebrews – 3:7-8

Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”

Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.

Hearts and Farts

AO: shamrock
Q: Stitch
PAX: Mermaid, slappy, Dumpster Dive (Brad Burnette), Crawlspace, Swimmies (Nathan Chesney), Squatter, Voodoo
FNGs: None
COUNT: 8
WARMUP:
Grady Corns
Hairy Rockettes
Hallelujahs
SSH
Mountain Climbers
20 Merkins

THE THANG:
Mosey to Coupon pile. Grab a CMU.

25 Curls
25 OHP
25 Dips
50 Bench press
REPEAT

Mosey to the football field.

25 Mountain Climbers
25 Shoulder Taps
25 2 Ct Freddy Mercury’s
50 LBCs
REPEAT

Last 15 mins – 50 yd line Ultimate LED Frisbee. Team 1 (Stitch, Slappy, Swimmies, Crawlspace) takes the victory 6-4.

ANNOUNCEMENTS: March 7th – New AO launch in Clinton.
March 28 – Escape from Haw Ridge

COT:
I recently discovered this devotional book called The New City Catechism which is introduced by Tim Keller. If you know me, you know that I have a thirst for truth and knowledge, especially when it comes to the things of God and reality. Also, you know that I’m 50 and in order to pay respect to this old brain of mine, I have to keep it in working condition. That brings me to…

Catechisms. What are they?

Catechisms are statements of faith written in the form of questions and answers. Derived from the greek word katechein which means ‘to teach orally or to instruct by word of mouth”.

This book has 52 questions and answers, for 52 weeks of the year. It’s based on and adapted from some old reformation-era catechisms, which used to be very common to practice for Christian growth and training. They are divided into 3 parts: 1) God, creation and fall, law, 2) Christ, redemption, grace and 3) Spirit, restoration, growing in grace.

For example:

Q: What is our only hope in life and death?
A: That we are not our own but belong, body and soul, both in life and death, to God and to our Savior Jesus Christ.

Q: How can we be saved?
A: Only by faith in Jesus Christ and in his substitutionary atoning death on the cross; so even though we are guilty of having disobeyed God and are still inclined to all evil, nevertheless, God, without any merit of our own but only by pure grace, imputes to us the perfect righteousness of Christ when we repent and believe in him.

So, if you are a believer why not memorize some truths and solidify the foundations of your beliefs today? Memorize the new catechisms!

Go the extra mile

AO: shamrock
Q: Anchorman
PAX: Anchorman, Crawlspace, slappy, Squatter, Mermaid
FNGs: None
COUNT: 5
WARMUP:
SSH, Head roll, Slow big arms circles, run in place, high knees, butt kick, over the gate, cherry pickers, toe merkins, calf stretch.

THE THANG:
Core: 30 seconds each
– V-up right hand to left foot
– reverse
– Plank donkey kick
– reverse
– Pilates 100 or actually 75
– Plank merkins
– 5-Circles toes up
– Plank knee touches
– Slow rider
Upper Bod:
– 5 Burpees
– 10 Merkins
– 15 Dry Docks
– 20 Baby arms
– 25 Moroccan Night Clubs
– Repeat for another round
Legs:
– 30 sec wall sit
– 30 Twinkle Toes
– 30 Squats
– Repeat
Core round 2
– we did a repeat of the core workout

MARY: Dealers choice

COT:
Matthew 5:41
And if anyone forces you to go one mile, go with him two miles.

There is an episode of “The Chosen” season 4 I think where the Jesus character instructs his followers to carry the Roman soldier’s gear all the way to the city gates. This causes them to end up walking an additional 4 miles because they had to go back and get their own gear.
I found this on the Bible app:
“Jesus does not tell his followers to shrink and wither, even to the slap or the lawsuit or the abuse of authority. He tells them to demonstrate strength by freely giving away more than an enemy can take. This is a demonstration of power in the guise of submission. This kind of response makes it possible for God to demonstrate his goodness even in the face of those with the most evil intent.

Post Rain Dance

AO: shamrock
Q: Stitch
PAX: slappy, Tinker, Honeydew, Squatter, MacGruber
FNGs: None
COUNT: 6
WARMUP:
SSH
Tempo Squats
Hillbilly walkers
Hallelujahs
Cherry Pickers
Stretch

THE THANG:
Mosey to the field/track

25 merkins
25 squats
25 Mountain Climbers (2 count)
25 wall dips
1 LAP around

Repeat 3 more times for total of 1 mile and 100 reps of each exercise

Slowsy back to base. 15 burpees

Slowsy to the back lot. One mosey around the short block to the rock and back to base for 10 more burpees.

Mary:
Flutter kicks
Box cutters
American hammers
Freddy’s
LBCs
Pickle pointers

ANNOUNCEMENTS:
Haw Ridge ’25 – March 28. Save the date!

COT:
Nothing profound today but I was thinking about what Slappy said on Wednesday. What does it mean to be a friend?

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
‭‭Hebrews‬ ‭10‬:‭24‬-‭25‬

Notice the action words here. Just like Emerson’s quote…”BE a friend”.
There’s stir up, love, good works, meet together, encourage. These are all intentional things. We are called to honor and glorify God. The same God that loved us when we were unloving, while we were sinners.

The challenge: What’s one action thing you can do this week for someone else? It could be a relative, a coworker, a distant friend. Write their names down. Pray for them. Send a text or a card. Meet with them. Let them know you are there and thinking about them.

DORA DORA DORA!

AO: shamrock
Q: slappy
PAX: Base Salary, Commission, Lizzy, Gulliver, Hot Pants, Squatter, Mermaid, Stitch, Crawlspace
FNGs: None
COUNT: 10
The best day of your lifestarts now

WARMUP:
-project-o-vators
-Moroccan nightclubs
-cherry pickers
-twistys
-other stretches

THE THANG:
1. Shamrock Shuffle – did alternating burpees and stark jacks on each shamrock
2. On the practice field we did the following Dora style
-100 HR merkins
-200 shoulder taps (2ct)
-300 big boy w/ American hammer twist on the up
-partner runs to the other endzone and back

MARY:
Nope

ANNOUNCEMENTS:
1. !!!ESCAPE FROM HAW RIDGE IS 3-28-25!!!
2. F3 networking is on 2-19
3. Join Roco at the ice bears game
4. Lunch next Wednesday 1130 at horn o plenty

COT:
I challenge myself and everyone else in our group to stop taking potential F3 friendships for granted. I’ve known some of you guys for a long time and yet I don’t really know who some of you are. It starts with (me) or yourself to decide if you’re gonna be part of a friend group that meets up to work out in the mornings to face a challenge together and grow. Move out of the shallow and swim to the deep.

“The only way to have a friend is to be one” Ralph Waldo Emerson