F3 Knoxville

Tag: Switchgrass (Stacy Clark)

Staying Diligent with Switchie

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Bail Bonds, Jim Norris, Natty, Simmons, Spellcheck, Switchgrass (Stacy Clark), Appleseed, Otis, Geppetto, Gmail, Rainfly (Stephen Stewart)
FNGs: None
COUNT: 11
Exercises with 15x 4ct in cadence for slow tempo work, then jog down and back to cone for one burpee:

Tiefighter forward and backwards for Geppetto
Squat
Merkins
Chuck Norris
Plank, the left and right leg up
Hello Dolly
Box Cutter
Mtn Climber
Wall Sit
Dips
Derkins
Bulgarian split squats both legs
OH Claps
Superman
Boat canoe
Lbc
Freddie Mercury
Diamond merkins
And many others. . . . .

The COT

The story of Ester is emblematic of our walk with God. She had to endure ungodly things to save her people, the Israelites. God had taken this young woman to fill His purpose and plan to save a nation. Her willingness and courage her allowed her to find favor as the King’s wife , which allowed her to be on influential decisions that affected her people’s future. This how God used her mightily. (Read the book of Esther)

Like her we question what is God going in the midst of trials. We see nothing good. We don’t understand the purpose. Our doubt makes us believe our emotions more than God’s promises. Most of all we think God has abandoned us. However we must stay faithful that will bring about growth. Also we reflect on past victories with God, but also need other people to push forward. Prayer absolutely.

These things she had at her disposal to carryout God’s purpose for her life. By doing that God carried out His promise too.

Poker with the Boys ♠️♥️♣️♦️

AO: juco
Q: Windex
PAX: Starlink, Butterknife, Fetch, Guardrail, Lt. Dan, Mailbox, Median, Wanderer, Windex, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 10
WARMUP:
LBAC – F/B, Tennessee Rocking Chair, Tempo Squats, Cherry Pickers

THE THANG:
Mosey to the poker table (quad).
5 Card Stud Rules:
:hearts: – Merkins
:diamonds:- Squats
:clubs: – Iron Mike’s
:spades: – Heels :v:Heaven
Cards 2 – 10 – Reps equal card value
J, Q, K – Reps are 10
Ace – Reps are 11
Joker’s are wild – 10 Burpees

Playing:
Ante up – 42 SSH (kind of :rolling_on_the_floor_laughing:)
Deal one card to each player. Complete each players card’s value (exercise and reps). Take a lap around the quad. Repeat until everyone has 5 cards. Best hand is saved for later.

Mosey to the CMU pile. 21 curls – run up the stairs and touch the building. Run back and repay 1x for a total of 42 curls.

Mosey back to the shovel flag. Complete the winning hand (all 5 cards), which was two pair, 3’s and 9’s.
3 of :spades:, 3 of :clubs:, 9 of :spades:, 9 of :clubs:, Q of :diamonds:

MARY:
42 single count SSH

ANNOUNCEMENTS:
Grab a Q or two

COT:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.”
— Romans 12:1 (NIV)

ALL IN:
In the game of poker, going “all in” is a bold move—a decision to risk everything on a single hand. It’s a moment of full commitment, where the player places all their chips into the pot, trusting in the strength of their cards. This concept can serve as a powerful metaphor for our faith journey.

As Christians, we’ve been dealt a “royal flush” through the grace and sacrifice of Jesus Christ.

Yet, many of us hesitate to go “all in” with our faith. We might hold back, offering only a portion of ourselves to God, rather than surrendering fully to His will. This partial commitment can limit our spiritual growth and the impact we have in the world.

Romans 12:1 calls us to present our bodies as living sacrifices—holy and pleasing to God. This means dedicating every aspect of our lives—our time, talents, resources, and relationships—to His service. It’s about living with intentionality, aligning our actions with our faith, and trusting that God will use our full commitment for His glory.

Challenge:
Consider areas in your life where you may be holding back from fully committing to God. Are there dreams, relationships, habits or hobbies that you haven’t surrendered to Him? Reflect on the assurance that, unlike a poker game, when we go “all in” with God, we can’t lose—because He is in control and His plans for us are good.

Birthday BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Simmons, Red Dog (Clifford Boyle), flyball, Bail Bonds, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Oilcan
– Overhead claps
– Seal claps
– Little of this and a little of that

THE THANG:

47 Manmakers interspersed throughout the workout

Brickyard bearcrawl to 10

Mosey to the splashpad

BOMBS
– 50 Burpees
– 100 overhead claps 4ct
– 150 Merkins
– 200 BBS
– 250 Squats

Mosey to the planters

11s – inclines and lunges 2ct

MARY:
– Captain Thor to 5
– Flutter 10 4ct
– Tuesday morning 10
– Superman 10
– Plank to time

ANNOUNCEMENTS:

COT:
Whether you think you can or think you can’t you are right. Henry Ford

Arc of the Covenant

AO: brickyard
Q: Natty
PAX: Switchgrass (Stacy Clark), Herbie, Colonel, Gmail, Bail Bonds, Spellcheck, Gordie, Jim Norris, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 10
WARMUP:Willy mays hays, Thai fighters, michael Phelps, tempo sumo squats, tempo mkns, imperial squat walkers, cherry pickers, toy soldiers

THE THANG:2.5 rounds: around football field, side shuffle to right 100 yds, Bernie end zone, side shuffle left 100 yds, bear crawl e zone, do 25 Big Boys, run lap around track, hit the stairs and do 10 monkey jumpers at the top of each stair set, mosey to 100 yd dash start and do 25 mkns, do 100 yd dash and repeato. Final end zone changes each time: 2nd is lunges, 3rd is broad jumps. Return to AO

MARY: plank jack mkns, flutters

ANNOUNCEMENTS:

COT:Behold, I’m standing at the door knocking, if your heart is open to hear my voice, and you open the door within, I will come into you and feast with you, and you will feast with me. Revelation 3:20

March Madness

AO: brickyard
Q: Natty
PAX: Gordie, Spellcheck, Switchgrass (Stacy Clark), fast-n-easy (Nate Votta), Otis, Bail Bonds, Natty, Jim Norris, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 10
WARMUP: Boogaloop, Good Morning Abbeys, shoulder taps, Moroccan night clubs, army cherry pickers, tempo sqts, Thai fighters, windmills, cherry pickers, 21’s with 10 penalty burpees

THE THANG: run to bank and do 25 mogul curb hops then bear crawl around ATM, mosey to coffee shop lot and perform 10 man makers IC, run to Norms Hill do 20 big boys at base, sprint to top do 25 mkns, repeat x 2 then squats at top of hill until 6 is up. Run to back high school lot and partner up. One grabs two bricks whilst the other grabs a basketball. Bball dude dribbles down the lot and back while the brick man does OH press, exchange until 400 oh presses complete. Then run to track and do one lap. Hit the end zone and bear crawl to the 50 yd line, then broad jump 25 yds and lunge the last 25 yds. 6 performs flutters, Bruce lees and Tuesday mornings until last man arrives. Mosey to bleachers and run them, go through tunnel and hit the wall for some Australian nut knockers. Return almost to AO and hop on top a bollard. Do 50 elevated monkey humpers, then 25 fast-n-easy (Nate Votta) cherry pickers, then do some elevated gas pumps. Hit the wall for a one min walk sit

MARY: captain thors, Bruce Lees, crawl up leg sit ups, flutter 8’s

ANNOUNCEMENTS:haw ridge on 3/28 sign up!

COT: Life is a one time offer, use it well