F3 Knoxville

Author: Filter

Return the ring to Mordor

THE SCENE: 72 degrees. Heckin sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC

Cherry Pickers – x10 IC

Annie’s – x7 ea front and back IC

Imperial Walkers – x15 IC 4CT

Captain Thors – x5 IC

THA-THANG:
Indian run with the One Ring (my 3-y/o’s hula hoop) held high over head to the bridge that crosses the creek below the hill. Welsh Dragon across the bridge. Mosey to bottom of Stairs to Mordor for some Dora.

  • 150 LBCs
  • 150 Merkins
  • 150 American Hammers 4CT
  • 150 Jump Squats
  • 1 PAX does the exercise while partner runs to the top of the stairs for 1 burpee and then back down to pick up where partner left off. Repeat until finished.

Indian run back to AO with the One Ring – stopping at bridge to Welsh Dragon across.

MARY:
Flutters – x15 IC 4CT

Edward Scissorlegs – x10 IC 4CT

Boat / Canoe for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Half Caff, Swanson, Abort, Reverb, Jenner, The Voice, Cowbell, Filter, Amazon on ruck.
MOLESKIN:

From Gandalf –

“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”

 

Come ride the Panda Express

THE SCENE: 73 and humid as heck
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

BAC x15 ea

Little bit o’ this, little bit o’ that

Cherry Pickers x10

Tempo Squats x10
THA-THANG:
Mosey to the Gresham Stairs for some Panda Express.

Modified 11s.

  • 1 Captain Thor at the bottom
    • Repeat until you hit 5 reps, then work your way back down the ladder. 1234554321
  • 10 Burpees halfway up the path

MARY:
Mosey to the middle pavilion near the AO

30x dips

30x OHC 4CT

30x Decline Merkins

Mosey to AO for some Flutters for the final minute
COUNT-OFF & NAME-O-RAMA
Herbie, Filter
CIRCLE OF TRUST/BOM:
BELLS from Joan Cronan. Do these every day.

Bible – start your day with the Bible or a devotional

Exercise – do something physical every day

Letter – handwritten to someone you care about to encourage them.

Learn something new – challenge yourself to always be learning.

Special project – at home, work, life. Whether it’s making the bed, cleaning out an old junk drawer, or something bigger – do one of these daily.
MOLESKIN:
Prayers for family, Wilson traveling, and job searches
ANNOUNCEMENTS:
N/a

Post 4th BOMBS

THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

BAC x10 ea

Cherry Pickers x10

THA-THANG:
Mosey to church lot for some B.O.M.B.S. Mosey to top of hotel after reach round.

  • 50 burpees
  • 100 overhead claps (4ct)
  • 125 merkins
  • 150 BBS
  • 175 squats

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Filter

Quarter Pounder @ Litton’s

THE SCENE: 68 degrees. Balmy. Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC

Cherry Pickers – x11 IC

Tempo Squat – x11 IC

Annie’s – x7 IC each arm, each way

Moroccan Night Clubs – x20 IC 4CT

THA-THANG:
Quarter Pounder at Litton’s (modified)

Mosey to Lynnview by Litton’s. 4 stations- 1 at each light pole equidistant from one another up the hill. Do station 1. Run to 2 and back. Do stations 1 & 2. Run back to start. Do stations 1,2,3. Run back to start. Do stations 1-4. Run back to start.

  • 25 Merkins
  • 50 BBS
  • 75 Mountain Climbers 2CT
  • 100 SSH 1CT

Recover

MARY:
Mosey to church parking lot. 4 stations, 1 in each corner. 25 each. Bear crawl between stations 2-3 and 4-1.

1) LBCs – x25

2) Squats – x25 (bear crawl to next)

3) Imperial Walkers – x25 2CT

4) Curb Jumps – x25 (bear crawl back to 1)

Repeat 2x til time.

Wilson led us in 20 flutters

Swanson led us in 20 hammers

COUNT-OFF & NAME-O-RAMA
Chaucer, Herbie, Wilson, Swanson, Filter
CIRCLE OF TRUST/BOM:
2 Timothy 1:7

“For God gave us a spirit not of fear, but of power, and love and self-control.”

Duck and Weave

THE SCENE: 55 degrees! 55 DEGREES Y’ALL!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC

Tempo Squat x10

SSH x25 IC

Annie’s x7 IC each way each arm

Moroccan Night Clubs x20 IC

THA-THANG:
Mosey to Gresham Upper Lot

  • Line up and Duck Walk from mid point to stop sign and back

DORA back at mid point @ cones – 1 partner runs to stop sign at the bottom and back while the other does the thing

  • 150 Merkins
  • 175 BBS
  • 200 Squats
  • 250 Flutter Kicks – 1CT (or 2CT if you’re bad at math)

MARY:
Mosey back to church lot.

Bear crawl one end to the other, do 5 Captain Thors, bear crawl back to the start, do 5 more Captain Thors. Plank O Rama til time.
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Abort, Swanson, Duggar, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 – “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
MOLESKIN:
Don’t take for granted your preparation and discipline when you Q. It’s easy to take it for granted when you’ve got a regular crew that gets into a rhythm. Stay alert. Stay focused.
ANNOUNCEMENTS:
July 4 parade in Farragut

July 1 VQ for Wilson!!!