F3 Knoxville

Author: espy

11s on Mt. Crumpet

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins. Weighted Sally squats
THA-THANG:
Mosey you Crumpet with your CMU  for 11s with weighted squats at the bottom and Merlin’s at the top. Run a loop around the pond after 2 sets

MARY:
One more round with Sally
COUNT-OFF & NAME-O-RAMA
6 HIMs got better!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
You have two choices today, focus on lack and limitation or focus on abundance and action. The former costs your mood and momentum and the latter costs you nothing but helps you gain everything. Choose wisely.
ANNOUNCEMENTS:
Beer mile coming up at Moses’!

Keep it simple

THE SCENE: Extra humid seeming
F3 WELCOME & DISCLAIMER
WARM-O Rama

Cherry pickers, SSH, tempo merkins
THA-THANG:
I unknowingly repeated Veeps beatdown after being off a week

Mosey to church parking lot w CMU for a Dora style beat down. One partner ran to each parking lot island and did burpees at each while the other partner executed: 100 skull crushers, 200 curls, 300 goblet squats and 100 merkins.

MARY

PAX roulette
COUNT-OFF & NAME-O-RAMA
IYKYK
CIRCLE OF TRUST/BOM:
Make an effort to get one of the F3 Knoxville service projects on your calendar. This past Saturday was powerful, it was really great to see 30 to 40 F3 brothers show up and make a tremendous impact for a nonprofit in our community. It feels good to serve, prioritize the time.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2 miles and a couple squats

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins and Squats
THA-THANG:

Mosey to the duck pond run 2 laps stopping half way around each time for 10 burpees, 20 merkins, 30, squats and 40 merkins. MOsey back to the AO stopping for ascending squat rep 10 up to 50 then 50 down to ten. Drifter counted them,  290 squats total.  LEG DAY!

MARY:
Inch Worm Merkins with ascending rep count. Brutal
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:
Push yourself at F3, don’t sit back slow roll the mosey or the rep count. Speaking to myself especially.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Flag handoff at the arsenal, Sat 7-8am. service day in Knoxville weekend of 8/6

Thief in the night

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 minutes worth of an work. Little did we know trouble was lurking around the corner. Literally. Drifter noticed the dude sleeping around the corner prior to the beat down.
THA Thang

Ran to ButterBilly hill where we did 7’s with burpees at the bottom and burpees at the top. Had we done 11s, nobody’s keys would have been there when we got back.

MARY:
Mary involved a slow walk after dude who grabbed Yosemite’s key. Heart rates were elevated but nobody really moved anywhere quickly. Except Avocado, he ran once dude got loud.
COUNT-OFF & NAME-O-RAMA
Nailed it, drifter, toad, Yosemite, 4 Alcoa PD officers, hydrant, avocado, third base, espy, the dude
CIRCLE OF TRUST/BOM:
I talked about the value of consistency but I think everyone (myself included) was more focused on the situation at hand.
MOLESKIN:
Insert any personal comments, notes, devotion
ANNOUNCEMENTS:
No more stashing keys at the pavilion, lock your cars. We will have a bag to carry keys in next week

Run. Work. Dora.

THE SCENE: Thick and humid
F3 WELCOME & DISCLAIMER
WARM-O Rama

cherry pickers and tempo merkins
THA-THANG:
2 mile ruck shuffle/run stopping every quarter mile for PT with ascending rep counts from 10 to 90

back at the grinder we did a Dora with CMU farmer Carrie’s and 150 of these: curls, skull crushers, overhead press

MARY:
Ain’t nobody for time for that
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:
Do what you say you’re gonna do!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on the 2nd and beer mile at Moses’ on the 16th