F3 Knoxville

Tag: Windex

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.

Show Up! You vs You aka The Murph

AO: juco
Q: Butterknife
PAX: Ike, Mailbox, Fetch, Love Shaq, Guardrail, Windex, Starlink, Lt. Dan, Erector, Data, Butterknife
FNGs: None
COUNT: 11
WARMUP:
High kicks and high heels. Mosey to the starting line.

THE THANG: The Murph Challenge
Run 1 mile
100 pull ups
200 merkins
300 squats
Run 1 mile

MARY:

ANNOUNCEMENTS:
Hardship Hill tomorrow. You can participate, come out and cheer others on, or donate to the Wounded Warriors Campaign.

COT:
You know there have been a lot of times when I have not enjoyed what we were doing out here. Sometimes it’s due to injury, sometimes it’s due to lack of sleep, sometimes it’s due to poor decisions the night before, sometimes it’s due to illness, and sometimes it’s just hard!
Sometimes it’s a combination of all these things. But I’ve never regretted it afterwards!
And I feel like I always leave better. Thank you guys for pushing me and allowing me to push you. Just show up! Mentally, physically, spiritually, for your family, your jobs, your church, show up! Whether you feel like it or not, it will become a habit and we need men like you!

Southwest Flavor

AO: juco
Q: Mailbox
PAX: Pelican, Windex, Starlink, Median, Guardrail, Mailbox, Lt. Dan, Fetch
FNGs: None
COUNT: 8
WARMUP: Standard

THE THANG: Mosey to the coupons and then performed 50 reps of the following:

Mike Tyson Merkins
Mountain Climbers
Squats
Lunges
Rows
Jump Ropes

Mosey around to Freshman hill and Bernie up to pull up bars for 5 reps and then back down stairs. Block movements of choice until 6 is up. Drop 10 reps and rinse and repeat.

MARY: Hip work – side lunges, tappy taps, Susan summers and little baby leg circles.

ANNOUNCEMENTS:

COT: Humble pie…used circle to be vulnerable and hold myself accountable for falling short of my expectations on the work trip last week and let the worries of the week allow me to let guard down and consume too much alcohol. Thanks for being a safe circle and allowing us all to aspire to greater service.

“Do not be deceived: God cannot be mocked. A man reaps what he sows. Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life.”
‭‭Galatians‬ ‭6‬:‭7‬-‭8‬ ‭NIV‬‬

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

Keep Striving

AO: asylum-pm
Q: Lilydipper
PAX: Pele (Jon Lindberg), Curveball, Windex, Crash Dummy, Tenderfoot, Mr Jinxy, Pusher, Sparkler, Brick
FNGs: None
COUNT: 10
WARMUP: 20 Side Straddle Hops, 10 Squat Jumps, 10 Mountain Climbers, 10 Windmills, 10 Twistees, 10 Rockettes, 7 Pterodactyls Forward and 7 Backward

THE THANG: Mosey to the stop sign at the Northeastern Corner of the Admin Bldg. We will go up the road that semi-circles the Admin Bldg and stop at nine different cones to do the exercises listed and then go to the next cone as listed. Here are the exercises at the nine cones:
Cone 1: 10 Shoulder Taps, both shoulders = 1. Sprint to next cone.
–
Cone 2: 20 Hello Dollies. Bear Crawl to next cone.
–
Cone 3: 20 Imperial Walkers where both legs = 1. Bernie to next cone.
–
Cone 4: Go down stairs by bat cave. Run to summit on left and go up summit. Then go to roadway where you will see next cone.
–
Cone 5: 40 Baby Crunches. Slow Mosey to Cone 6
–
Cone 6: 20 Bobby Hurleys. Bernie to Cone 7.
–
Cone 7: 20 Flutter Kicks, both legs = 1. Hop to Cone 8.
–
Cone 8: 20 Merkins. Sprint to Cone 9.
–
Cone 9: 20 Mountain Climbers both legs =1, 20 Freddie Mercuries both legs = 1, 20 Big Boy Sit-ups, 20 Box Cutters, 20 Diamond Merkins, 20 Backwards Lunges, 20 Plank Jacks, 20 Iron Mikes both legs = 1.
–
Mosey to Coliseum. We will stop to do 20 Squats. The Coliseum is 6 oclock. We will run counterclockwise around circle. At 3 o’clock we will do 10 Carolina Dry Docks. At 12 o’ clock we will do 10 box jumps on stairs of the Admin Bldg. At 9 o’clock we will do 10 Wide Merkins. At 6 o’clock do 20 Bench Dips at steps. Rinse and repeat.
Next, guys will number off into two teams. Team one will mosey to Stop Sign on the Northeast Corner of the Admin Bldg, then go up semi-circle road to AO, picking up cones on the way. Team two will mosey to Stop Sign on Southeast Corner of the Admin Bldg, then go up semi-circle road to AO, picking up cones on the way.

MARY: Stretches.

ANNOUNCEMENTS: Hardship Hill will be May 17. Volunteers are needed. Also, guys who participate can arrive early to help set up or stay late to help break down and clean up. Tomorrow morning at Shamrock, at the 5:30 am workout, Slappy will be passing the baton to Stitch as AO captain. Be there if you can.

COT:

Message

Keep Striving

As a psychologist and as a human being, I have experienced, had family members experience, and had patients experience deep depression. When depressed the idea of going through another day can seem absolutely overwhelming. When depressed, just getting out of bed to shower can be difficult. And, when we do get more active, when we do put in the effort, it may feel like we will never get rewarded. For us who are believers in God, we may wonder where He is and why He doesn’t respond. We may feel like giving up. Yet, we can’t give up. We must keep striving.

I love the song Your Labor is Not in Vain by Isaac Wardell, Paul Zach and Wendell Kimbrough. The song is about having faith and knowing God is with us although all our work and efforts may not currently seem to be paying off. Imagine God saying the following to you:

Your labor is not in vain
Though the ground underneath you
Is cursed and stained
Your planting and reaping are never the same
Your labor is not in vain

Your labor is not unknown
Though the rocks they cry out
And the sea it may groan
The place of your toil may not seem like a home
But your labor is not unknown

Chorus
For I am with you I am with you
I am with you I am with you
For I have called you
Called you by name
Your labor is not in vain

The vineyards you plant will bear fruit
The fields will sing out and rejoice with the truth
For all that is old will at last be made new
The vineyards you plant will bear fruit

The houses you labored to build
Will finally with laughter and joy be filled
The serpent that hurts and destroys will be killed
And all that is broken be healed

Remember, God is with you. He has called you by name. He is there when all seems broken. Keep striving. Your labor is not in vain.

Prayers: Prayers for Slappy and Stitch as Slappy passes leadership as the AO Captain of Shamrock to Stitch. Prayers for our brothers at Shamrock as well. Prayers of thanks for Sparkler’s continuing recovery from surgery related to prostate cancer. Prayers for Crash Dummy’s friend as her recovers from the removal of a tumor near his pituitary gland. Prayers of thanks that Windex’s daughter, Mattie, has recovered so well from her terrible car accident.