F3 Knoxville

Author: Nair

Counting to 31 very slowly

THE SCENE: Cool but clear morning at the bombshelter

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was integrated into the beatdown
THA-THANG:

Extended cadence count, warm up style of tempo exercises. Two moseys in between, with SSH in cadence at the church parking lot. Each exercise done for 31 reps, one for each year QIC has been alive.

  • Tempo Merkins
  • Tempo Squats
  • Tempo Curls
  • Tempo Rows
  • Tempo lunges (each leg with own count)
  • Tempo heel raises
  • Mosey to church parking lot and SSH IC
  • Tempo leg raises
  • Tempo side lunge
  • Tempo chest press
  • Mosey around fountain and back
  • Tempo Jimmy Hendrix

MARY:
PAX took turns naming off exercises

Hello Dolly

Flutter kicks

LBCs
COUNT-OFF & NAME-O-RAMA
17 including 1 2.0 and 1FNG. Welcome Tiger King

CIRCLE OF TRUST/BOM:
I have always been a competitive person. Some of this is my nature, but some has also been more of a vain attempt to appear more successful. Over the past few months I have been focusing on focusing more on what’s truly important and being a better man, husband, and father. My M told me of a quote a few days ago, paraphrased as such “gratitude is having enough of where you are, even if you are working for more” Work on being grateful while bettering yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am. Be sure to follow Covid guidelines

Embrace the suck

THE SCENE: A cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

THA-THANG:
Make laps around basketball court. On baselines, walking lunges, bear crawl on sidelines. Burpees in each corner, increasing count each lap. After lap 5, start to count back down

MARY:
Flutter kicksx15

bicycle x 20

LBC for 1 minute to close out
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:
This was a combination of my least favorite exercises. I did this to steer into the skid of workouts that I don’t like. Embrace the suck instead of running from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Official AO launch 3/6

Double Elevens

THE SCENE: Chilly day at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circlesx10 in cadence

THA-THANG:
2 rounds of elevens

  • Merkins at the baseline of basketball court and Swing Groiners on play ground. Step ups on bench until 6 is up
  • Bench dips and squats on Greenway with about 100 yards between. side step ups on bench until 6 is up

MARY:
Dealers choice on Mary:

Peter Parkerx20
LBC’sx30
Shoulder tapsx20
WWII until time

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:
Over the weekend I had a friend I hadn’t talked to in a long time reach out. I hadn’t realized how important having friends reach out can be and how much it meant to me. Reach out to friends/family who you may not have reachec out to in a while.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal official launch coming March 6th

Work like it’s up to you

THE SCENE: A cold but clear morning at the bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

arm circlesx10
THA-THANG:

100 repetitions of each of the following. When a rest is needed, run to opposite end of grinder and back. When complete with list, over head carry CMU across grinder with a 3 burpee penalty each time you put it down. Rinse and repeat as needed

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Not much time left, but LBCs until time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lt. Col. George Russel Barber was a chaplain who landed on the beaches of Normandy on DDay. He ended up getting stuck to where he couldn’t scale the wall in front of him and had to dig a fox hole to shelter himself from enemy fire. When asked about it, he said:

”I prayed as if everything depended on the Lord, and I dug as if everything was up to me. The Lord and I got that foxhole pretty deep”

 

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

Miles and Merkins at Sandy Springs

THE SCENE: Gloomy rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

mosey to the greenway

THA-THANG:
1 BBS, run to bridge, 1 merkin, then back to starting point. Repeat, increasing a rep each time until 10 reps, then start at 10 and work way back down. 110 reps total with 3.7 miles

MARY:
LBCx1 min
COUNT-OFF & NAME-O-RAMA
3 HIMs joined today
CIRCLE OF TRUST/BOM:
If you can’t fly, then run. If you can’t run then walk, then crawl but whatever you do, keep moving forward
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.