F3 Knoxville

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

Keep Moving

AO: shamrock
Q: Voodoo
PAX: Smoked Pickle, slappy, Tinker, Stitch, Dumpster Dive, Anchorman, Skidmark, Crawlspace, Mermaid, Honeydew, Macgruber
FNGs: None
COUNT: 12
WARMUP: Check

THE THANG:

Moseyed to large parking lot. Everyone paired up. One held the following while the other ran. Switch when your partner gets back
-leg lift
-plank
-wall sit

Completed two round and then switched to some 11s

Set 1
-split squats
-heels to heaven

Set 2
-T merks
-box cutters

Slowsed back to flag

MARY:
Jane Fonda’s and flutters to time

ANNOUNCEMENTS:

COT:
Shared an area of my life where I’ve put off something I know that needs to be done.

45

AO: asylum-pm
Q: Brick
PAX: Pele (Jon Lindberg), Pusher, Steam, Curveball, Lilydipper, Duggar, Lizzy, Rooney(Carl Whipple), Swimmies (Nathan Chesney), Crash Dummy, Stitch, Glamper, Renaissance
FNGs: None
COUNT: 14
WARMUP:
SSH
Good mornings
Cherry Pickers
Imperial squat walkers
Arm circles

THE THANG:
Mosey to rock pile
Curls 15
Rows 15
Shoulder press 15
Run to end of sidewalk
Rinse and repeat 2 more times

Flutters, Dollys, and Big Boys in parking lot on the way

Mosey to Bros Bowl
-Merkins 9 at 9, 18 @ 12, 9 @ 3, 9 @ 6
Rabbits do LBCs
-Squat Jumps
Rabbits do Flutters

Musical chairs around the benches at top with music

Flutters, Dollys, and Big Boys in parking lot on the way back

Table rows under of Pavillon

Run to flag

Rocky Balboas
Sprints

MARY:
The Knoxville Cherry Picker
ANNOUNCEMENTS:
Forge!
COT:
The Window of the Heart

Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted. (Hebrews 12:3)

One of the most remarkable capacities of the human mind is the capacity to direct its own attention to something it chooses. We can pause and say to our minds, “Think about this, and not that.” We can focus our attention on an idea or a picture or a problem or a hope.

It is an amazing power. I doubt that animals have it. They are probably not self-reflective, but rather governed by impulse and instinct.

Have you been neglecting this great weapon in the arsenal of your war against sin? The Bible calls us again and again to use this remarkable gift. Let’s take this gift off the shelf, and dust it off, and put it to use.

For example, Paul says in Romans 8:5–6, “Those who are according to the flesh set their minds on the things of the flesh, but those who are according to the Spirit, set their minds on the things of the Spirit. For the mind set on the flesh is death, but the mind set on the Spirit is life and peace” (my translation).

This is stunning. What you set your mind on determines whether the issue is life or death.

Many of us have become far too passive in our pursuit of change and wholeness and peace. I have the feeling that in our therapeutic age we have fallen into the passive mindset of simply “talking through our problems” or “dealing with our issues” or “discovering the roots of our brokenness in our family of origin.”

But I see a much more aggressive, non-passive approach to change in the New Testament. Namely, set your mind. “Set your minds on things that are above, not on things that are on earth” (Colossians 3:2).

Our emotions are governed in large measure by what we consider — what we dwell on with our minds. For example, Jesus told us to overcome the emotion of anxiety by what we consider: “Consider the ravens. . . . Consider the lilies” (Luke 12:24, 27).

The mind is the window of the heart. If we let our minds constantly dwell on the dark, the heart will feel dark. But if we open the window of our mind to the light, the heart will feel the light.

Above all, this great capacity of our minds to focus and consider is meant for considering Jesus (Hebrews 12:3). So, let’s do this: “Consider him who endured from sinners such hostility against himself, so that you may not grow weary or fainthearted.”

[the-pulpit] Shakey Legs

AO: the-pulpit
Q: Butterknife
PAX: Betty, Voodoo, Ike, Leland Robbins (Geiger), Stitch, Kevin (Miss Piggie), Butterknife
FNGs: None
COUNT: 7
WARMUP:
SSH
WINDMILLS
8-CT MERKINS (aka BERKINS)
SQUATS
CHERRY :cherries: PICKERS
BEAR :bear: CRAWLS & CRAWL BEARS

THE THANG:
1 line w/ person in front falling off for 2 burpees to front parking lot

Fun with BOSU
Each person rotates through 10 Merkins, Squats, and 20 crunches while the rest of us do line drills.
Line drills: Jumping back and forth over a line. Jumping side to side, Walking Lunges, Side Shuffles, Karaoke, bear crawl, crab walk

1 line w/ person in back snaking there way to the front to side lot.

Stop for CORE exercises:
Flutter kicks
Side crunches
LBCs
Right heel on left knee left elbow to right knee
Crunchy frogs 🐸 x20
Superman/Swim

1 line person in back sprints to the front to the playground for Four Corners.

20 Merkins
Bernie to the next corner
Bear Crawl 5 spaces/crab walk back
20 Squats
10 Burpees

Rinse and Repeat x 3

Mosey back to the flag with a JAILBREAK at the end.

MARY:

ANNOUNCEMENTS:
FORG3

COT:
At church we were encouraged to do a Personal Growth Plan and choose a word for the year. My church chose Power. It’s tied to Acts 1:8.

“But you will receive power when the Holy Spirit comes upon you. And you will be my witnesses, telling people about me everywhere—in Jerusalem, throughout Judea, in Samaria, and to the ends of the earth.”” Acts of the Apostles‬ ‭1‬:‭8‬ ‭NLT‬‬

Live in POWER in 2025
P – Prayer
O – Obedient
W – Worship
E – Evangelism
R – Rest

Our declaration is, “I declare I have received God’s power and it defines who I am.”

Let me know if you want me to send you the growth plan.

I chose Presence: the state or fact of existing, occurring, or being present in a place or thing.

I encourage you to choose a word. Pray over it, Google Bible verses tied to the word, etc. I’ve found several verses and I’m trying to nail down the one I want to go with.

Let us know what word you choose:
Possible words:
Warrior
Champion
Love
Perceiver
Empowered
Happy
Elevate
Breakthrough
Prepared
Presence