F3 Knoxville

Tag: Voo Doo

Draw & Roll

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AO: shamrock
Q: Stitch
PAX: slappy, Anchorman, Mermaid, Tinker, Snaggletooth (Elijah Tafao), Crawlspace, Voodoo, MacGruber
FNGs: None
COUNT: 9
WARMUP:
SSH
Hillbilly Walkers
Cherry Pickers
Grady Corns
Shoulder Taps
Stretch on your own

THE THANG:
Mosey to the back lot

Every man draws an F3 workout card

Each player rolls the dice. Whatever number they roll, multiply by 2 for the reps and do the excercise on the card they hold.

If you roll snake eyes, we have to do the exercise with number of reps, but then we run a lap before the next exercise.

*Core Exercises are on a 4 count
*Sprints will be a landmark spot chosen by the player, down and back (no matter the roll)
*Planks are measured in 10 seconds (ex: roll of 8 = 80 secs)
*Jokers are player choice

Played 2 rounds of that.

MARY:
5 Burpees
Star Gazers
Scissor Kicks
Flutter Kicks
Merkins – Hand crawl down & back

ANNOUNCEMENTS:
Waffle House after Beatdown on Monday 12/23
Leadership Retreat (Forg3) last weekend in January

COT:
A couple of weeks ago, I talked about the Advent plan I’m reading in my Bible app. I wanted to highlight some of the good stuff. Hope was the subject. Today, I think about peace. Peace is defined as a state of wholeness, calm, and renewal between us, God, and others.

Here are 5 truths and reminders of how we obtain peace. Peace:

1. comes when we keep our attention and focus on God. He is a rock, never changing.

2. battles our fears. “in God I trust; I shall not be afraid. What can flesh do to me?” – Psalm 56:3-4

3. is a gift from God through the Holy Spirit. “The fruits of the Spirit (Galatians 5:22)

4. isn’t limited to our worldly circumstances. John 16:33, Jesus says “…in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.” Again, this peace goes back to where we place our focus.

5. does not always make sense, but it always connects us to God. My favorite passage is Philippians 4:4-7, “…The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

My prayer today and at this Christmas time is for the men and families of F3 to be at peace. Like the angels said to the shepherds, “Glory to God in the highest, and on earth peace among those with whom he is pleased!”

Short Circuit

AO: shamrock
Q: Butterknife
PAX: Voodoo, Base Salary, Mermaid, slappy, Stitch, Butterknife
FNGs: None
COUNT: 6
WARMUP:
SSH
WINDMILLS
ARM CICLES FORWARD & BACKWARDS
TEMPO SQUATS
CHERRY :cherries: PICKERS
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

THE THANG:
Mosey to the CMU pile and grab a CMU. Take it with you to the circuit.

Circuit:
45 seconds at each station running the stations in between. Mixed in some skipping, shuffles, lunges, and high knees as well.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Lt Dans

MARY:
Pass it on… We formed an assembly line to stack the CMUs.
Cashed out with 5 burpees

ANNOUNCEMENTS:
Guardrail is passing the JUCO flag to Mailbox 10/16. Would love to have you guys join us!

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

[the-pulpit] EMOM

AO: the-pulpit
Q: Betty
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Smoked Pickle, Betty, Voodoo, Ike, Scruff McGruff
FNGs: 1 Scruff McGruff
COUNT: 7
WARMUP: burpees, cherry pickers, BAS,Squats,Merkins

THE THANG:
EMOM 1 12 min
15 push ups
20 squats
15 sit-ups

EMOM 2 12 minutes
8 burpees
10 lunges
10 Catalina wine mixers

20 chest press x2
20 curls x2
10 Thrusters x1

MARY:
2 minutes of flutter kicks
ANNOUNCEMENTS:

COT: went over the core tenant of F3

Sweat it out

AO: shamrock
Q: Toretto
PAX: Anchorman, Band Camp, Dumpster Dive, Gringo, Mermaid, slappy, Stitch, Tailhook, Voodoo
FNGs: None
COUNT: 10
WARMUP:
– Runner’s stretch
– Left, center, right plank
– Cherry pickers
– Solo stretches

THE THANG:
4 corners at the track:
– 10 burpees
– 20 toe touches
– 20 merkins
– 20 2-count mountain climbers
– Sprint the straights, Bernie the bends

MARY:
Assorted

ANNOUNCEMENTS:
– 2nd f luncAugust 31sth in Farragut today
– Dad camp starts today
– Whitewater rafting with stitch, link in slack
– Marine mud run August 31st

COT:
Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?
Marcus Aurelius

Fun ‘n Guns

AO: shamrock
Q: Stitch
PAX: Eliza, slappy, Voodoo, Anchorman, Crawlspace, Snaggletooth (Elijah Tafao), Gringo, Tinker, Waxjob, Toretto, MacGruber
FNGs: None
COUNT: 12
WARMUP:
SSH
BACF & BACB
Moroccan Nightclubs
Temp Squats
Stretch OYO

THE THANG:
Mosey to CMU pile

Partner up. Dora workout
100 Curls
100 Tricep Dips
100 OHP
100 Bench Press

Mosey to Football field
Lap through the bleachers.

On the field, in cadence
Flutter Kicks
Freddy Mercurys
Heels to Heaven
LBCs

Ultimate Frisbee for 15 mins. 2 Teams. Half the field and between the 50 and GL. Skins win 5-2.

Mosey back to COT

COT:
I’m terrible at listening. It’s not intentional, but I truly struggle being completely present when someone else is talking. I have to almost give an F3 disclaimer when having a conversation with someone (“if I miss something you say…”) and I have to be very intentional to focus on others.

I went into banking a few years ago and that’s not the best place to be if you’re not a good listener. People are telling you very personal and sensitive details about their lives. I was only there a couple of years and I learned a lot but today’s culture calls so many to anything but listening. Not only to listen but knowing when to be silent. Does anyone listen anymore?

God has a lot to say about this;

“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
‭‭-James‬ ‭1‬:‭19‬ ‭ESV

“A fool takes no pleasure in understanding, but only in expressing his opinion.

A fool’s lips walk into a fight, and his mouth invites a beating.

A fool’s mouth is his ruin, and his lips are a snare to his soul. If one gives an answer before he hears, it is his folly and shame.”
‭‭- Proverbs‬ ‭18‬:‭2‬, ‭6‬-‭7‬, ‭13‬ ‭ESV‬‬

My challenge today is Who can we invite for coffee, lunch, a beer, and just listen? Make it all about them and see what kind of response you get. It’ll make their day and you’ll shine some much needed light.