F3 Knoxville

Author: Crop Dust

Where’s the Warm Up?

THE SCENE: Dark & Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 4ct x 20, Tempo Merkins 4ct x 10, Imperial Squat Walkers 4ct x 20,

Nair7’s Grinder Hill – WW2’s & Merkins
THA-THANG:
Dora-esque Relay Beat Down @ The basketball court:

5 Stations where Pax rotates 1 à 2, 2 à 3, 3 à 4, 4 à 5, 5 à 1

Station 1-4 are AMRAP stations & Station 5 is the “relay” station with a set #, time, dist., etc of exercise. Note that stations only shift when the previous station members arrive like a relay race.

St1 – Ballerinas / toe squats

St2 – Alabama Ass Kickers

St3 – WW2’s

St4 – Angle Grinders

St5 – Run 2 Laps around the basketball court & relay to station 1.

*Interestingly enough this turned out to be about a 2-minute tabata workout. This might be the Cropdust signature workout 😉

MARY:

Bring Sally Up – Deconstructed Burpee
COUNT-OFF & NAME-O-RAMA

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

 

CIRCLE OF TRUST / BOM:

“To be secure means to isolate and fortify the “I” but it is just the feeling of being an isolated “I” which makes me feel lonely and afraid. In other words, the more security I can get, the more I shall want”. To put it still more plainly; the desire for security and the feeling of insecurity are the same thing. To hold your breath is to lose your breath.” – Alan Watts, The Wisdom of Insecurity
MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

September 10th Beer Mile @ Moses’

Men’s Meating Dinner August 20th 6pm @ MOBC Swerve & Rep. Sleepy’s Church –If you plan to attend let one of them know by Wednesday 8/10 –

Race for Hope 8/20 there is still time to sign up to run or donate: https://runsignup.com/Race/TN/Knoxville/HOPE5K

Wise and Shine Murderous Block Bunnies

THE SCENE: Gloomy and Moist. The Warm-O-Rama fired up the sauna for Tha-Thing. There was some lighting far to the North but not enough to cause concern.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x15 4ct ic

Windmill x10 4ct ic

Plank toe touches x10 4ct ic

THA-THANG:

Pax grab their blocks and mosey to the baseball practice outfield where we met Dora again!  We got to work with the “Wake Up Happy” playlist for background.

P1:       Murder Bunny to marker, do 5 Plank Jacks, then OH Carry CMU back. Flapjack

P2:       CMU Thrusters x200

Imperial Walkers x150

Austin Ass-kickers x200

Blockies x100 -Avacado/Walt may have made it this far. The Q was too winded to tell.

<<6:08am Plank till P1 rep complete (For future revise to continue till P1 complete)>>

 

MARY:

Flutter Kicks x10 4ct ic

Hold Leg lift 30 seconds

LBC x20 OYO

Cherry Pickers x10 4ct ic

Q-had 2 minutes remaining. We finished hard with Merkins / Plank OYO & star gazers

COUNT-OFF & NAME-O-RAMA


CIRCLE OF TRUST / BOM: Wisdom is in the work and in accepting feedback. I am learning that if I start my day the hard way the rest of the day goes way better. I am grateful for a brotherhood in the gloom.

MOLESKIN:

PROVERBS 9 – NIV

1 Wisdom has built her house; she has carved its seven columns.

2 She has prepared a great banquet, mixed the wines, and set the table.

3 She has sent her servants to invite everyone to come. She calls out from the heights overlooking the city.

4 “Come in with me,” she urges the simple. To those who lack good judgment, she says,

5 “Come, eat my food, and drink the wine I have mixed.

6 Leave your simple ways behind, and begin to live; learn to use good judgment.”

7Anyone who rebukes a mocker will get an insult in return. Anyone who corrects the wicked will get hurt.

8 So don’t bother correcting mockers; they will only hate you. But correct the wise, and they will love you.

9 Instruct the wise, and they will be even wiser. Teach the righteous, and they will learn even more.

10 Fear of the Lord is the foundation of wisdom. Knowledge of the Holy One results in good judgment.

11 Wisdom will multiply your days and add years to your life.

12 If you become wise, you will be the one to benefit. If you scorn wisdom, you will be the one to suffer.

 

Folly Calls for a Hearing

13 The woman named Folly is brash. She is ignorant and doesn’t know it.

14 She sits in her doorway on the heights overlooking the city.

15 She calls out to men going by who are minding their own business.

16 “Come in with me,” she urges the simple. To those who lack good judgment, she says,

17 “Stolen water is refreshing; food eaten in secret tastes the best!”

 

ANNOUNCEMENTS:

July 30th Flag Handoff. bomb-shelter will meet with Arsenal for beatdown.

August 6th Cerebral Palsy Center work day starting @ 7am

September 10th Beer Mile @ Moses’