F3 Knoxville

Author: Herbie

Mettle Forger WOD

THE SCENE: Overcast, 46°F, Feels like 42°F, Humidity 80%, Wind 8mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • Cherry Pickers (slow for stretch) 5x
  • Little Baby Arm Circles 15x IC Forward & Reverse
  • Merkins 10x OYO

THA-THANG:

  • Mettle Forger WOD
    • Buy in: 100 Burpees
    • Part 1: (complete reps in any order)
      • 100 Dips
      • 100 Squats
      • 100 Mountain Climbers 4ct
      • 100 BBS
      • 100 Flutter Kicks 4ct
    • 1 Mile run
    • Part 2: (complete reps in any order)
      • 100 Merkins
      • 100 Handstand Merkins (instead of pull-ups)
      • 100 Lunges
      • 100 Hammers
    • 1 Mile run

MARY:
No time for mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes we need help to get through tough situations. Family is there for us no matter what, but sometimes family is more than just blood relations. Even Moses needed help to hold up his staff for the Israelites to win the battle, even with God on their side. Trust in your family and your chosen family to lift you up when needed.

MOLESKIN:

ANNOUNCEMENTS:
May 4th – 5k race at PHS at 3pm – https://runsignup.com/Race/TN/Powell/RunforthePanthers5k#

Workday at Fountain City Park to install a Buddy Bench and a Hopscotch court at 8:30am. Bring any tools you have to help with the installation.

Ducky biscuit

THE SCENE: Mostly Cloudy, 47°F, Feels like 47°F, Humidity 68%, Wind 1mph from NE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 10x IC forward and reverse
  • Tempo squats 15x IC
  • Little of this, little of that

THA-THANG:
Mosey to the duck pond.

  • Sea biscuit, complete exercise, then run lap, exercise then 2 laps, etc. till 6 laps then work back down
    • 10 squats
    • 15 Merkins
    • 20 BBS

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Let the words of my mouth and the meditation of my heart Be acceptable in Your sight, O Lord , my rock and my Redeemer.
Psalms 19:14 NASB
https://bible.com/bible/100/psa.19.14.NASB

Returned to work today after a week of with my kids and my attitude about work want good. We need to work towards all of our thoughts, words, and actions being pleasing to God.

MOLESKIN:

ANNOUNCEMENTS:
Convergence at Asylum this Saturday then 3F on the strip.

Bear with me Route 66

THE SCENE: Overcast, 41°F, Feels like 41°F, Humidity 70%, Wind 2mph from W
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • LBAC x15 IC Forward & Reverse
  • Little of this, little of that
  • Merkins 10x OYO
  • Micheal Phelps

THA-THANG:

  • Mosey around the loop
  • Stop at the corner of Hotel Rd.
  • Route 66 with Bear crawls and Duck walks between light poles to the steps at Gresham
    • 5 BBS to start, up to 55 BBS for a total of 330 BBS
  • Run up the steps to the Gresham Parking lot
  • Man Makers 10x IC
  • Mosey down the hill to the AO with 25 squats at the midway point.

MARY:

  • Flutter Kicks 15x IC
  • Dealers Choice:
    • Merkins 15x – Ghost
    • Annies 10x both arms – Filter
    • Merkins 20x – Swanson
    • Inclines & Declines 10x each – Wilson
  • Hello Dollies 15x
  • Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about my One Word for the year – Intentional. I want to get better about reaching out to men who have slacked off with F3, who need to have that fuse lit or just need encouragement. Who can you reach out to this week, a friend, co-worker, or family member that might need encouragement?
MOLESKIN:

ANNOUNCEMENTS:

4x4s and snake chasers

THE SCENE: Partly Cloudy, 39°F, Feels like 39°F, Humidity 57%, Wind 1mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 10x Cherry Pickers
  • Little if this, little if that
  • 10x Tempo Merkins

THA-THANG:

  • 4 station x 4 exercise relay
  • Station 1 (start)
    1. Round 1 – 25 ManMakers
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank Jacks
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees
  • 15x 4ct Irish Jig – curb toe touches
  • Mosey to the field.
  • Chasing snakes in honor of St. Patrick – 1pax runs across the field and back while rest low crawl, flapjack with the end of the line and continue until all have run
  • Mosey back to AO with an all-out run last 100 yards

MARY:

  • Box cutter
  • Captain Thor
  • Butterfly situps
  • Boat canoe with James Bond and overhead claps for good measure

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Wonder ducks

THE SCENE: Mostly Cloudy, 50°F, Feels like 50°F, Humidity 68%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 10x -> & <- IC
  • Overhead claps 15x IC
  • Seal claps 15x IC
  • Merkins 10x IC
  • Little this little that

THA-THANG

  • Mosey to Filter’s car for coupons (bricks)
  • Mosey to Gresham lot with bricks
  • Wonder ducks (in a people’s chair)
      1. Arms side straight out
      2. Back to side
      3. Arms straight front
      4. Back to side
      5. Curl to chest
      6. Push out
      7. Back to chest
      8. Push up
      9. Back to side
    • Duck walk one parking space
    • Add 1 rep and repeat to mid lot
  • Mosey to church lot
    • Captian Thors ladder goal of 21 (we made it to 16)
    • Run scripts lot between sets

MARY:

15x Flutter kicks IC

15x hello Dolly IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Endurance in our daily walk with Christ is like endurance in workouts. We have to build it daily always striving to find God’s will for our lives and trusting that the plans He has for us are better than any we could devise on our own
MOLESKIN:

ANNOUNCEMENTS: