F3 Knoxville

Tag: Windex

Parking Lot 21

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AO: juco
Q: Windex
PAX: Starlink, Data, Guardrail, Mailbox, Wanderer, Windex
FNGs: None
COUNT: 6
WARMUP:
Big Arm Circles – F&B, Windmills, (Re)motivators, Tennessee Rocking Chair, 1 Cherry Pick

THE THANG:
Mosey to the big lot. Buy In for 5 Burpees, then 21’s with Freddy Mercury’s and Shoulder Taps.

Start at curb
1 (4 count) Freddy Mercury
Run to first line
20 Shoulder Taps
Run back to curb
2 (4 count) Freddy Mercury’s
Run to second line
19 Shoulder Taps

Repeat adding a line each time and losing a line each time after reaching the other side. Freddy’s always at the curb. Shoulder Taps at the lines. All the way across and back ends with 20 (4 count) Freddy Mercury’s and 1 final Shoulder Tap at the curb.

Mosey back to the flag. Cash Out with 5 burpees.

MARY:
Don’t know her…

ANNOUNCEMENTS:
Hardship Hill

COT:
Scripture: Isaiah 40:29 – “He gives strength to the weary and increases the power of the weak.”

In life, we often think of strength in terms of physical power or endurance. We train our bodies, push through challenges, and strive to be strong on our own. But true strength isn’t just about what we can do on our own—it’s about relying on God, who gives us the strength we need to overcome anything.
The prophet Isaiah reminds us that God is the source of our strength. When we are weary and feel like we have nothing left to give, God is there, providing the strength that goes beyond our own limitations. His power isn’t just for the strong; it’s for the weak, the tired, and the overwhelmed.
Today, if you’re feeling worn out or discouraged, remember that you don’t have to rely on your own strength. God is ready to renew your strength, lift you up, and empower you to face whatever comes your way.

Also consider this from our sermon at church this weekend.

Ask Jesus, “What do you want me to know about me?”

April You vs You

AO: juco
Q: Butterknife
PAX: Guardrail, Ike, Mailbox, Love Shaq, Fetch, Lt. Dan, Butterknife, Starlink, Wanderer, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:
SSH
Windmills
Tempo Merkins & Squats
Bear :bear: Crawl
Cherry Pickers

THE THANG:
Scene:
4 evenly spaced cones or lines ~10 yards/30 feet apart

The Workout:
Part 1: RUN
10 minute timer
Start the timer, then…
Run from Line 1 to Line 2 (~10 yards) and back to Line 1
Run from Line 1 to Line 3 (~20 yards) and back to Line 1
Run from Line 1 to Line 4 (~30 yards) and back to Line 1
That is 1 rep
Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest

Part 2: AMRAP
3×2 minutes timers
Count the total number of reps (cumulative, not individual)
Start the timer, then…
2 minutes AMRAP SSH
(no rest)
2 minutes AMRAP High Knees (count 1 leg)
(no rest)
2 minutes AMRAP mountain climbers (count 1 leg)
3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps
MARY:

ANNOUNCEMENTS:

COT:
Jesus always puts people above religion. He doesn’t use shame—He offers healing. Sadly, not everyone does. Some people have encountered rules, judgment, or hypocrisy instead of God’s love. But Psalm 34:18 reminds us, “The Lord is close to the brokenhearted and saves those who are crushed in spirit.”

If someone in your life has been wounded by religion, you can help bring them back—not with arguments, but with love. Jesus didn’t reject the hurting, and neither should we. Be the reason they see Him differently.

“It’s not about your position at the table, but your posture at the table.” When you pull out the chair for someone, do it out of compassion, not comparison.

Easter is coming up and if you don’t have a church home, I’d like to invite you to my church Faith Promise.

Have No Regrets

AO: juco
Q: Booster
PAX: Butterknife, Chuck Munsey, Mailbox, Booster, Dart Gun, Wanderer, Ike, Guardrail, Shrubbery, Love Shaq, Fetch, Windex, Starlink
FNGs: None
COUNT: 13
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Stretch on your own

THE THANG:

• Station 1 – 40 Calf Raises, 20 Merkins, & 20 Squats & Run to next location
• Station 2 – 10-20 Sandbag Cleans & Over-the-shoulder throws & 10-20 Bent Over Rows & Run to next location
• Station 3 – 20 Curls, 20 Overheard Press & Run to next location
• Station 4 – 20 Neutral Grip Rows & 20 Slam Balls then run to next location
• Station 5 – 20 Dips & 30 Lunges (15 each leg) & Run to next location
• Rinse & Repeat

MARY:

Heels to Heaven X 15
Hello Dollies x 15

COT:

I regret doing some things in my life but right now, I regret not doing some things as well. You know that I had a friend from church, Jeff, that died from cancer a few weeks ago. His funeral was Sunday. I regret not knowing him better. Sure, we talked on occasion and texted quite a bit at times but I kept saying we’ll get together when you get to feeling better. We had plans a couple of months ago but he was exhausted and slept through the time we were going to get together. He was sick, hurting and struggled with sleep so I told him he needed that sleep and to not be sorry about it and they we’d schedule another time to get together…but he got sicker and died.

Part of me thought he’d get better and we’d be going to baseball games together in the future. Part of me was scared because I didn’t know what to say to him when we talked. I was so pissed that his cancer kept coming back and he kept getting turned down for clinical trials. He was so positive and while he wanted to live, he was OK dying because he knew where he was going. He was strong and I regret not learning more from him when I could have.

Regret is sorrow or remorse over something that has happened or that we have done. Regret can also be a sense of disappointment over what has not happened, such as regretting wasted years. To be human is to have regrets because making mistakes is a universal experience.

I’m certain if I went around this circle that each of you could name at least one regret.

Here are some interesting quotes that I found…

“The biggest regret of your life won’t be what you did, it’ll be what you didn’t do.” – Lee Brice
“Never regret. If it’s good, it’s wonderful. If it’s bad, it’s experience.” – Victoria Holt
“Live life to the fullest.”
“Don’t be afraid to make mistakes.”

Peter is one biblical example of someone who deeply regretted a decision. Although Peter was committed to Jesus, his fear made him run away when the soldiers came to arrest Jesus, and he later denied his Lord. His actions did not come from a desire to sin, but from impulse, spiritual immaturity, and fear. He deeply regretted his actions and was forgiven.

I want to challenge you to not have regrets. If you need to make a call or ask forgiveness or change your ways or eat better or exercise more or read more scripture or pray more or stop stressing about everything, etc…do it today…or stop doing whatever it is today. We’ll never be perfect but we can all be the best version of ourselves so please push and encourage me and I’ll do the same to you.

Partner AMRAP

AO: juco
Q: Fetch
PAX: Starlink, Erector, Data, Hat Trick, Windex, Dart Gun, Love Shaq, Lt. Dan, Ike, Guardrail, Lawndart
FNGs: None
COUNT: 13
WARMUP:Side straddle hops in cadence
Windmills in cadence
LBACF, LBACB
Cherry pickers in cadence
30 sec stretch on your own

THE THANG:
Mosey to the back of facilities

Partner up.

The goal is 100 hand releases merkins, 200 squats, 300 calf raises between the two of you.
Ground partner does exercise while other partner runs the hill and does 10 reps at the top then runs back. Each partner does an exercise before you move to the next one.
Exercises are:
BBS
4 count heavy dolleys
4 count Freddy mercuries
WWIII BBS
Thrusters
OH Press

Mosey to courtyard, do exercises until partner runs around loop: dips, derkins
Step ups until six finishes
Mosey back to flag doing hello dolleys and flutter kicks along the way.

MARY:ring of fire to time

ANNOUNCEMENTS:
Escape from haw ridge

COT:“I rejoiced in the Lord greatly that now at length you have revived your concern for me. You were indeed concerned for me, but you had no opportunity. Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me. Yet it was kind of you to share my trouble.”
‭‭Philippians‬ ‭4‬:‭10‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/php.4.14.ESV

Contentment is an interesting thing, I think some believe contentment to mean being ok with less than your best, or mean to be ok with not striving for success or being motivated or maybe to mean settling.. But, I think it’s more about knowing that God is in control and learning to trust Him man no matter the situation in life. Paul says he has learned to be content in the highs and lows. I’m definitely still learning. It’s really neat to step back and objectively see the path you’re on. When you started down whatever road you’re on, I bet you had no idea of the highs and lows it would bring, but, for me, I can see Gods plan and provision through it all. Everything part of the journey has been part of my growth and part of the growth is learning to be content with the road I’m on. Again it’s not settling for something, rather it’s gratefulness for the highs and learning to trust in the lows.

CMU and a hill

AO: juco
Q: Mailbox
PAX: Guardrail, Starlink, Fetch, Mailbox, Love Shaq, Shrubbery, Windex, Booster
FNGs: None
COUNT: 8
WARMUP: SSH, windmills, moroccan night club, over head clap, cherry pickers

THE THANG: mosey to CMU pile, stopping occasionally for 15 perfect form merkins so we weren’t confused with Rush. Gathered CMU and did a little wall sit transfer exercise as we passed CMUs down the line. Rifle carry CMU to Freshman Hill. Did 10 overhead press the CMU bear crawl for 10 paces then Bernie up the hill for 10 Big Boys up top. Mosey back down and rinse and repeat until CMU made it to top of the hill. Carried CMU back to pull up bars for some ab work, heavy flutter, chest press, heavy Freddy, chest press, overweight dolly, chest press. Carries CMU back down stairs and stopped for a few curls along the way. Put CMUs back up and mosey to brick wall. Did 20 jump ups, 20 lunges, 10 jump ups, 10 lunges and then 10 split legs squats. Mosey back to flag with a few more perfect form merkins at the stop signs. Made it back for Mary and then extra credit ring of fire while waited for Rush to return.

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge and get the Q Calendar filled

COT: F3 JUCO

Want to take a minute a brag on a HIM of all HIMs and someone we all can look up. On Monday I shared a prayer request about my mom. Guardrail could tell just by tone that things weren’t good. This is what friendship is about. He followed that up by checking on me and offering prayer. He answered my 2am call and joined me for a run yesterday to allow me to process verbally the challenges I am facing without judgement and asked good questions to help me process my thoughts.

“True friendships between men are built on a foundation of trust, respect, and humility.

Humility allows us to set aside ego and pride, recognizing that no one has to have all the answers or always be right. It’s about listening without judgment, being vulnerable enough to admit mistakes, and valuing the perspectives of others. That is what F3 is about and this opportunity is a chance to be vulnerable and show one another that we all don’t have this crazy thing called life figured out. But together we are always better then we are as individuals going at it alone.

I am grateful for the support of our brothers who step up without hesitation and celebrate others successes without envy.

By embracing humility, we create space for honesty, growth, and deeper connections—reminding us that friendship isn’t about competition, but about lifting each other up and walking side by side through life’s challenges.

Let’s lead with humility and make room for the kind of friendship that lasts a lifetime.

Great to have Cheap Ride and Shrubbery back in the gloom!