espy – Page 4 – F3 Knoxville

No legs

April 7, 2022 espy

THE SCENE: Perfect weather for a no legs beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins, overhead claps
THA-THANG:
Stations arranged around the grinder, rotate every 2 mins and run the apex loop

Beatdown stations

-merkins

-arm twists w bricks

-power u w bricks

-dry docks

-curls w CMU

-tricep raises w CMU

-inchworm merkins

-lawn mower pulls

MARY:
More non-leg work with bricks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Phil. 4, 6-7 How often are we anxious without going to the Lord with prayer and supplication? If we do he promises us peace that pases understanding.
MOLESKIN:

Avocado returns to Egypt on Saturday, safe travels brother!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

F3

March 29, 2022 espy

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers and weighted squares to the Sally song
THA thang

Cones arranged on the grinder to spell out F3, work your way through them and run a lap

5 Burpees

Inchworm to next stop

-10 4 ct flutter kicks

Lunge

-15 Merkins

Lunge

-20 Somethings

high knees

-25 Big Boys

-30 curls

MARY:
Heavy squats and Salisong plus some ab work to round out the morning
COUNT-OFF & NAME-O-RAMA
9 regular pax and Azimuth fro DC area
CIRCLE OF TRUST/BOM:
Strength is a mindset before it’s a muscle. What are you doing to feed a proper mindset today?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run Heavy

March 10, 2022 espy

THE SCENE: Perfect for a run and some merkins
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bigger than normal arm circles, tempo squats.
THA-THANG:

-Mosey to the Duck Pond, Squat breaks were included. Do reps listed below, run a .45 mile

lap in between. Thank to Pinnochio for running heavy w/ me! I think most PAX made it to incline merkins, Drifter may have made it farther.

-10 Merkins

-15 HR Merkins

-20 Wide Merkins

-25 Incline Merkins

-30 Decline Merkins

-35 Inchworm Merkins

-40 Diamond Merkins

MARY:
Plank, merkins and squats!
COUNT-OFF & NAME-O-RAMA
You know if you were there
CIRCLE OF TRUST/BOM:
A ward from author Jocko Willink, backed up with some biblical context. Discipline=Freedom. Hebrews 12:11
MOLESKIN:
See Drifters note in slack about Blount Co. leadership going forward. Handmade espresso and breakfast at his place on Saturday
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Butterbilly Hill

February 8, 2022 espy

THE SCENE: Cool, clear sky. Drifter spotted Venus
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, then ab work till it burned
THA-THANG:
Mosey to Butterbilly Hill, 11’s with Iron mikes/squat jumps at the bottom and variety merkins (wide, diamond, offset, etc) at the top.

MARY:
Ab work till it burned, again. Puddin’ Cups
COUNT-OFF & NAME-O-RAMA
Grouch, Rep. SLeepy, Swerve, Drifter, KY, ESPY
CIRCLE OF TRUST/BOM:
Shared from Romans 8, v.26-28. It’s ok if you don’t know what to pray about or can’t easily find the words. He intercedes on our behalf and knows our hearts, just commit to spending time with him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Thanks to all who contributed to the package for Avocado, it went in the mail last week, will update when its delivered!

Don’t drop the block

January 20, 2022 espy

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Imperial Squat Walkers, SSH
THA-THANG:
Pick up your CMU and don’t put it down for the ENTIRE beatdown (except for Blockies)

Mosey to the church parking lot complete 5 rounds of exercises, run a lap with the CMU in between each

-10 blockies

-20 imperial squat thruster

-30 twisted squats

-40 tricep extensions

-50 curls

Mosey back to AO with different movements between light poles

MARY:
Find a dryish puddle and do flutter kicks with your block overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Cor. 10 God doesnt promise us easy times but he does promise to be with us in the hard times.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.