F3 Knoxville

Tag: Wanderer

Short Circuit or Mario Kart Baby Park

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AO: juco
Q: Starlink
PAX: Windex, Mailbox, Guardrail, Pelican, Love Shaq, Wanderer, Starlink
FNGs: None
COUNT: 11
WARMUP:
15 (4) count SSH, 15 (4) count hairy rockettes, 10 Tempo squats, and 5 cherry pickers

THE THANG:
Mosey behind the building
15 you pick Merkins
15 dips
20 LBCs
15 OHP with rocks
15 curls with rocks
Run a lap around building,

Rinse and repeat, each time adding a lap, for a total of 10 laps

Wall sits for a min
Hello Dollys 15 (4) count
Crap dips 10 (4) count
Freddy mercurys 15 (4) count
Heels to heaven 15 (4) count
Lunges till we done

MARY:
Imperial walkers 15 (4) count
Hillbilly walkers 15 (4) count
Ring of fire total of 4 merkins

ANNOUNCEMENTS:
F3 ONE KNOX game coming up
F3 camping trip coming up

COT:
Ecclesiastes 4:9, 10, and 11
Two are better than one, because they have a good return for their labor: if either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

This is a wisdom from Solomon. We need each other and everything is better when we do it together.

Circuit Blessing at JUCO

AO: juco
Q: Erector
PAX: Dart Gun, Ike, Jim Norris, Lt. Dan, Butterknife, Love Shaq, Wanderer, Starlink, Windex, Mailbox, Fetch, Erector, Training Wheels
FNGs: 1 Training Wheels
COUNT: 13
WARMUP:
15 SSH, 15 Mountain climbers, 10 Moroccan night club, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to coupon pile. The workout utilized the following workout stations: the coupon pile for legs, up the steps for pull-ups/bar hang variations, and the bottom of Sophomore hill for merkins. Alternate between these exercises at each station and run between. AMRAP.
-10 heavy lunges and calf raises
-5 pull-ups and toes to bar (modify as needed)
-10 merkins and dive bombers
The low rep routes is meant to encourage moving quickly through the circuit, while maintaining good form, of course.
Mosey back to the flag.
MARY:
No time
ANNOUNCEMENTS:

COT:I don’t know about you, but I tend to not think enough about how blessed I am. There is so much to be thankful for: our families, our friends, our jobs, or F3 brothers! There are many in this world that do not share the same blessings in life. We need to be thankful!
1 Thessalonians 5:16-18 NASB1995
“[16] Rejoice always; [17] pray without ceasing; [18] in everything give thanks; for this is God’s will for you in Christ Jesus.”
We need to be thankful in all things.
Ephesians 1:3-5 NASB1995
“[3] Blessed be the God and Father of our Lord Jesus Christ, who has blessed us with every spiritual blessing in the heavenly places in Christ, [4] just as He chose us in Him before the foundation of the world, that we would be holy and blameless before Him. In love [5] He predestined us to adoption as sons through Jesus Christ to Himself, according to the kind intention of His will,”
God has blessed us with access to immeasurable spiritual blessings through His Son.
James 1:17 NASB1995
“[17] Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow.”
Let’s remember to give thanks to God for what we have!

Silly Games

AO: juco
Q: Guardrail , Median
PAX: Fetch, Mailbox, Windex, Starlink, Lt. Dan, Dart Gun, Wanderer
FNGs: None
COUNT: 9
WARMUP: Usual Suspects: SSH, Baby Arm circles, Moroccan Night club, Cherry pickers, Bear crawl, Overhead clap

THE THANG: Fun run through the courtyard and more to CMU pile, then a repeat of a few weeks back.
split into two teams. Each team had to get 3,000 points
– Curls, Rows= 1pt
– Ohp, tricep curl=2pts
– Thruster,Leg lifts=3pts
– Run top stairs, Ausie Merkins=5pts
– Pull up, Burpees=10pts

Core work at each crosswalk on the way back. The 6 lead the count of a new exercise median called.
MARY: Ring of fire

ANNOUNCEMENTS:
Knox one soccer game coming up June 13 (or there abouts) see main for details.
COT:
“It is more blessed to give than receive. “
Acts 20: 35b

Applying that familiar verse to F3, give by showing up to encourage, lead, demonstrate effort, be vulnerable, reaching out to brothers not here, praying for one another (and not just in COT)

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.

A Guest Q – Sort of

AO: juco
Q: 5K , Sunrise (David Burrell)
PAX: Median, Butterknife, Dart Gun, Starlink, Lt. Dan, Windex, Guardrail, Mailbox, Data, Erector, Wanderer, Archie
FNGs: None
COUNT: 14
Warm-Up (IC)
SSH
Windmill
Harry Rockets
Tempo Squats

Tha Thing mosey to the pond
– Circuit Training at the Pond
— Station 1 = 50 Flutter Kicks
— Station 2 =10 Catalina Wine Mixer; then Lunges half way to next station
— Station 3 = 30 Squats
— Station 4 = 25 Merkins
2 laps

Mosey to the Coupon Pile

20 Big Boys
30 Freddy Mercuries
15 American Hammers
15 Curls

Mosey to the AO; various Mary (Imperial Walkers, Rowboat, Pickle Pounders, Superman, etc)

Count off / Name o Rama
Circle of Trust Heb 11:6
The Third F – vital part of F3, and not every AO gets this…but JUCO does, so keep Christ the center of the workout and you have no idea the impact that you’ll have on the community, the church, your family, and the Kingdom