F3 Knoxville

Author: Avocado

Dora pyramid

THE SCENE: mid 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH
  • TEMPO MURKIN
  • TEMPO SQUAT
  • LUNGES
  • HAMMY SCOOPS

THA-THANG:

DORA: PAX completes reps while partner runs to the top of the hill and complete 5 burpees, runs back and switch.

  • 100 CMU curl and OH press
  • 200 Murkins
  • 300 tricep presses
  • 200 CMU swings
  • 100 CMU squat

MARY:
a little bit of work on the abs until time.

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Fear and anxiety are a real problem. Causes us to do and say things we wouldn’t normally do and say. God calls us to be strong and courageous, not to be afraid.

ANNOUNCEMENTS:
July 2nd- F3 Knoxville convergence
July 9th- breakfast at Drifter’s

July 16th- beer mile at Moses’

 

 

 

Card Roulette

THE SCENE: 65 and a bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop

-Good Mornings

-Windmills

-Cherry Pickers

-Mosey a lap to the pavilion

THA-THANG:
Card PT: 1-10 complete that number of reps, suit determines movement. Aces are 11 reps

  • Hearts= Blockees
  • Diamonds= Thrusters
  • Clubs= 2 counts CMU American Hammers
  • Spades= 4 Count bent rows
  • Kings= Bear Crawl around court
  • Queen= Lap around pavilion
  • Jacks= Overhead CMU Suicide
  • Jokers= Burpee Broad Jump across grindstone

MARY:
No time for Mary, flipped cards until time expired
COUNT-OFF & NAME-O-RAMA
12 PAX and a 2.0
CIRCLE OF TRUST/BOM:
Had a rough morning forgetting my CMU and the Shovel Flag. Confessing my lack of preparation, I shared the lessons learned from this morning. Success is where Preparation and Opportunity meet. Also, said my “see you later” to these brothers
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work continues to gather material and build the obstacles for HH. Need all hands-on-deck to get these obstacles finished and then assembled for the race.

Not the Typical Merry Go ‘Round

THE SCENE: upper 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, inch worm, high kick toe touch, high knee, butt kicks, mosey around the pavilion
THA-THANG:
PAX started at the pavilion and completed 1 rep of each exercise:

  • CMU DL, CMU Clean/Jerk, CMU OH Squat (complex, all movements make 1 rep)
  • Burpee Box Jump (bench)
  • CMU Flutter kick and press
  • Body Builder
  • CMU Lunge and Twist
  • CMU Thruster
  • CMU Big Boy

Run a lap around the pavilion and increase reps by 1 each lap

MARY:
Flutter kicks x10, CMU American Hammers x10, CMU Flutter kick/ press x10, LBC for time.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
John 15:13 “There is no greater love than to lay down one’s life for one’s friend.” We’ve all heard the verse and understand the sacrifice. It is the ultimate act of love and service for our fellow human. But Jesus calls us to love everyone, we are all brothers, friends, neighbors. I need to have that kind of love for people I don’t like or am indifferent to, the same as I have for those I love.

ANNOUNCEMENTS:
2.0 workout tomorrow (24 July 21) 8:30am @ Arsenal

Dora 200


THE SCENE: 60 degrees and clear, perfect for a morning beat down

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Some SSH, Deep lunge across the court, straddle stretch back. Mosey to the Oval Office.

THA-THANG:
A little Dora action- one partner works while other runs 100m, completes 5 burpees, and 100m back.

  • 100 merkins
  • 200 CMU goblet squat
  • 300 CMU curl and press
  • 200 BB Sit ups
  • 100 lunges-2 Count (originally CMU swings but I forgot what I wrote down)

Mosey back to AO

MARY:
Alternate flutter kicks and LBC for remaining 3 minutes

COUNT-OFF & NAME-O-RAMA
6 and one 2.0

CIRCLE OF TRUST/BOM:
As I go through life’s struggles, as I pity myself and wonder why, I am reminded of a few people in history that I can learn from. Jesus faced the ultimate struggle and sacrificed for us all. Paul struggled and suffered throughout his entire ministry. James reminded us about struggle: Dear brothers and sisters,[a]when troubles of any kind come your way, consider it an opportunity for great joy. 3 For you know that when your faith is tested, your endurance has a chance to grow. 4 So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing. James 1:2-4

MOLESKIN:
None finished this beat down, guess we will have to try again

Mopping Puddles in the Oval Office

THE SCENE: Rain…a lot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH, Side lunge, Frankenstein, tempo squat, Little baby arm circles

THA-THANG:

 

  • Run to stairs and descend into 5 burpees
  • Run up stairs and run lap, reps at every start and end of straightaways (4 stops).

Exercises at stops:

  • Jump Squats- 1st stop
  • T-Muricans- 2nd stop
  • Imperial Squat Walkers- 3rd stop
  • Big Boy Sit Ups- 4th stop

rep count starts at 2 and increases by 2 every lap. 2-4-6-8-10-…..

  • Indian Run back to AO

MARY:
Flutter kick until time (1:30).
COUNT-OFF & NAME-O-RAMA
Had a guest pax posting from Ohio! Welcome, Carp, it was good to have you!
CIRCLE OF TRUST/BOM:
Praise God from whom all blessing flow …even on the gloomy, rainy days.