F3 Knoxville

Hardest way to 10

THE SCENE: Seems like the humidity backed off a tad. Maybe 99%? It was warm and sweaty…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 10 tempo merkins, 10 imperial squat walkers, 10 hillbillies, little of this, little of that.
THA-THANG:
Run to the lower trail wood bridge. Work back up toward the troll bridge trail.

  • Forward 2 light posts, stop for 10 dry docks
  • Back 1 light post, stop for 10 Big boy twist situps.
  • Rinse and repeat until the troll bridge trail
  • Keep cycling through the reps until the six catches up
  • Sprint back up to the grinder

Part 2: count to 10

Start with 1 rep each, then run and come back for 2 reps, then 3, etc.

  • Hand release merkin–>regular merking–>clap merkin (in that order is 1 rep)
  • Crunch–>BBS–>WW2
  • Get up–>squat–>squat jump
  • CMU shoulder shrug–>upright row–>CMU swings
  • Run to troll bridge and back to increase reps by 1(aiming to get to 10 or until time)

MARY:
Pax roulette 30 Overhead claps, 25 some sort of shoulder thing, 20 box cutters, LBC to cash out
COUNT-OFF & NAME-O-RAMA
4 HIMs and 1 2.0
CIRCLE OF TRUST/BOM:
Heard this the other day and made me think. Salvation is not earned by moral perfection, so it cannot be lost by a moral failure. What matters is believing loyalty in the one true God. Made me think of the age old conversation on the predestination/free will dynamic. From our limited perspective, the exact nuances don’t really affect our day to day. What matters is we cling to God day in and day out and give Him our loyalty. Think of the characters in the Bible. God always forgave a repentant person for a moral failure. But where people went wrong was going after other gods or elevating themselves as gods. This week, let’s throw our lot in fully with the God who covers our moral failures and desires our loyalty and relationship.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drop and give me 25

THE SCENE: You’d think water would evaporate, but nope… so it rained but not from the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 10 cherry pickers, 10 LBAC forward, 10 backward,
THA-THANG:
Around the Greenway, stopping at each sign, drop and give me Merkins, BBS, Iron Mikes

Reps: 25, then 20, 15, 10, 10, 15, 20

Part 2: AMRAP of…

  • 5 pullups
  • 5 bench jump overs
  • 5 lines of bear crawl
  • 10 smerf jacks
  • Run back to start

MARY:
Crunch-o-rama: 30 crunches, 30 bicycle, 30 prayer crunches, 15 gas pumps
COUNT-OFF & NAME-O-RAMA
9 including one 2.0
CIRCLE OF TRUST/BOM:
Men are known for having only 2 emotions: anger and sadness. Obviously, we are meant to have more emotional depth than that, so let’s look at the Bible for any examples. Our Lord, Jesus, is a great example of righteous anger. Anger not motivated by hate, but by justice. In America, we are known to be observers over actors. As men, we need to act when we see injustice. We need to get angry and do something about the wrongs done to others. With sadness, our Lord, Jesus, is again the perfect example. When Lazarus, His friend, died, Jesus wept. We can find solice in the fact that our King felt the same that we do over loss. We need to be able to express that and lean on one another in those times of sorrow.
MOLESKIN:

ANNOUNCEMENTS:

Ginder is for grinding

THE SCENE: the air was warm. The sky was dark. The moon was full.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 15 Little Baby Arm Circles (both ways), follow the leader lap.

Simba count ups to 8. Bear crawl back

Broad jump/Al Gore count ups to 8. Overhead cmu lunge back.
THA-THANG:
4 lines: 5, 10, 15, 20 reps

Start at 5 rep line, bear crawl between lines when going toward pull-up bar. After 20, run to pull-up bar for 5 pull-ups and run back to 20 rep line. Work back down to 5 crab walking between lines this time.

PAX choice workouts: BBS, Thrusters, Merkins

MARY:
Circle of fire type thing. Everyone feet up while 1 PAX runs around pushing everyone’s feet down, then the next goes, etc.

Superman swims for time.
COUNT-OFF & NAME-O-RAMA
12 dudes
CIRCLE OF TRUST/BOM:

Psalm 1 written from memory

Oh the joys of those who do not follow the advice of the wicked

Or stand around with sinners, or join in with mokers.

But their delight is in the law of the Lord

And they meditate on it day and night.

They are like trees planted along the riverbank, bearing fruit each season

Their leaves never wither, and they prosper in all that they do.

But not the wicked. They are like worthless chaff scattered by the wind.

They will be condemned at the time of judgement. Sinners will have no place among the godly.

For the Lord watches over the path of the godly. But the path of the wicked leads to destruction.

Back to Drifter: I encourage you guys to memorize some scripture. It is the best way to meditate on it.

ANNOUNCEMENTS:
Don’t forget about off the chain!

Just 5 more minutes…

THE SCENE: Beautiful morning. A little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some SSH, some tempo merkins, some tempo squats, follow the leader
THA-THANG:

5 stations, 5 minutes of work then rotate

Station 1 (the big CMUs)

  • monstrous murder bunnies for 3 lines
  • 10 Curls
  • CMU lunges 3 lines
  • 10 overhead press

2 at tennis courts with half CMUs

  • 10 bent row + tricep extension
  • Sprint 3 courts
  • 10 thrusters
  • Crab walk 1 court both ways

3 At waxjob hill 11s

  • Tuck jump burpees at the top
  • Hand release burpees at the bottom
  • Side shuffle up and down the hill

4 At baseball field

  • bear crawl all the bases
  • 5 iron squats at first
  • 10 at second
  • 15 at third
  • 20 at home

5 At the pullup bars

  • 5 pull-up
  • 10 merkins
  • 15 reverse crunch up on parallel bars

MARY:
Hold 6 for the 6, 25 water pumps, 25 superman swims, lbc for time
COUNT-OFF & NAME-O-RAMA
13 Pax including a 2.0
CIRCLE OF TRUST/BOM:
I have been really stressed and stretched thin. We need to focus on the task at hand and give it all we’ve got even if for just 5 minutes. Very thankful to the HIMs who stepped up to pray for me and my battle with temptation last night.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Day We All Were Q

THE SCENE: it was nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

4 of us took turns being the Q.

20 SSH, 5 wide/normal/dimond merkins, 10 imperial squat walkers, 5 cherry pickers

THA-THANG:
Grab 2 “half” cmu and on to Mt. Suckmore.

Stop sign PT on the way. Some blockees. Some BBS. Etc.

At Suckmore, 5, 10 15 20 top and bottom

  • Drifter: Back Flys and Apolo Ono, Burnie up
  • Espy: Single arm press and body builders, Burnie up, bear crawl for the 20s
  • Smokie: curls and merkins, bear crawls stay
  • Lumberjack: elf on the shelf and wide merkins, bear crawls still…

Mosey back with stop sign PT

MARY:
American Hammer 20, flutter kicks with blocks over head 20, box cutters 20, ww2 with cmu 10
COUNT-OFF & NAME-O-RAMA
3 HIM and 1 2.0
CIRCLE OF TRUST/BOM:
We each reflected on something meaningful to us. Our moms were top of mind as well as other moms we cherish.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.