F3 Knoxville

Author: espy

Didn’t feel like running

THE SCENE: Extra moisty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, tempo squats, side by side merkins
THA-THANG:
6 total movements laid out down the grinder. Complete the circuit and run the short loop.

10 single leg lawnmower pulls w CMU

20 WW2s

30 side by side merkins

40 LBCs

50 Squats

60 each curls and skull crushers

We got two rounds in then played PAX roulette with CMUs

MARY:
Ain’t nobody got time for Mary this morning
COUNT-OFF & NAME-O-RAMA
Espy, hydrant, drifter, Yosemite, nailed it
CIRCLE OF TRUST/BOM:
God gave us loneliness so that we would pursue Him. Don’t satisfy your loneliness with cheap fixes, spend time with the Lord instead. (Got this from a book we are studying called The Voice of the Heart by Chip Dodd)
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on 7/2. Be there!

Thunderstruck and 7’s on Butterbilly Hill

THE SCENE: Pleasant but humidity started creeping in this week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherrypickers, Thunderstruck Burpees
THA-THANG:
Grab the CMUs and head for Butterbillly Hill. 7’s once we got there,Big boys at the bottom and blockies at the top

MARY:
We ran out of time for another round of thunderstruck so it was ab work via pax roulette
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

shared this Tim Keller quote: To the degree you truly behold
gaze at, grasp, relish, internalize, rejoice in – the Gospel, to that degree the fears of your life will be undermined.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

5k and all the reps

THE SCENE: perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sally song with CMU curls
THA-THANG:
We rana 5k stopping every 1/4 mile for PAX roulette, reps started at 10 and increased to 100

 

MARY:
Sally song w CMU Skull crushers
COUNT-OFF & NAME-O-RAMA
Drifter scoutmaster Yosemite espy weebelo streaker
CIRCLE OF TRUST/BOM:
THANK YOU. This month marks three years at F3 for me and there’s no way I’d work as hard as I do or push myself without you guys alongside me
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Big brick of love

THE SCENE: Perfect weather for an Indian run with what the FNG deemed the “big brick of love”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH and tempo merkins
THA- THANG

indian run the long way to the church parking lot with the big CMU

Dora workout once we arrived with 100 body builders and 100 gas pumps while your partner ran suicides with T Merkins and big boys. Indian run back with a stop to play hot potato with CMU while holding a squat

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
Espy, toad, swerve, FNG (Slippy)
CIRCLE OF TRUST/BOM:
“Most of us aren’t defeated in one decisive battle. We are defeated one tiny seemingly insignificant surrender at a time that chips away at who we really should be.” Jock Willink
MOLESKIN:
We’ve had a lot of new faces at the Bomb shelter lately which is great but I’d urge everyone to show up consistently. Avoid those insignificant surrenders to the fart sack that chip away at who we really should be!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Keep it simple

THE SCENE: Cool and clear, then very wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and tempo merkins
THA thang

Wasn’t expecting to Q so we kept it simple with 11’s on Mt. Crumpet. Blockies at the top, and big boys with the CMU at the bottom.  Lunged, curled, and pressed out way back to the AO

MARY:
ab work

COUNT-OFF & NAME-O-

espy, swerve, RadioShack, toad, VEEP and yosemite

CIRCLE OF TRUST/BOM:
It’s a message I’ve given before but plain and simple discipline equals freedom. Hebrews 12:11
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.