F3 Knoxville

Author: Tank

Christian, Husband to Holly, Father to Foster, Megan, William and Molly, from Knoxville, UT grad, Bearden grad, Pre-School grad

We are not done yet

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The typical stuff
THA-THANG:

Mosey around the 1/4 mile track stopping for 10 pull-ups at playground, 20 4-count LBCs at gazebo and Suicides on 8 parking lines doing Bernie Sanders back to first line each time. Add one rep at each line. Lap 1) Merkins, 2) diamond Merkins, 3) wide merkins, 4) eagle merkins

I thought time was up but watch was wrong…….so……

extra lap stopping for 50 4-count shoulder taps, some ab exercise I forgot, another ab exercise I forgot, 10 Batman burpees, some V ups toe touches and combo of both

COUNT-OFF & NAME-O-RAMA
7 pax plus one future surgeon that ran early but had to leave for Memphis
CIRCLE OF TRUST/BOM:
Opportunity in our lives to spread the good news and be a light unto others. I talked about the opportunity kids have to reach their student classmates. Opportunities to share are in places that we overlook on a daily basis. Seek them and be a light.
MOLESKIN:
Great to see Proton back in the mix. Added Shooter as he was there early for a run and had to leave to go be a doctor
ANNOUNCEMENTS:
Convergence at big ball.

Merkin Circuit

  • THE SCENE: Wet
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH, cherry pickers and examples of merkins below
    THA-THANG:
    Mosey by Indian run past the boat to lot. Looping course of merkins and LBCs. Do merkin type and qty and 10 4-count LBCs at each cone.
  • Reg merkins x10
  • Cobra merkins x5 each side
  • Wide merkins x10

run up hill to the Rock and back

  • Diamond Merkins x5
  • eagle merkins x5
  • BBS rolling merkins x5
  • dry docks x10
  • superman Merkins x5 each arm
  • T merkins x5 each arm

throw in a faster mosey lap around without the exercises, and a speed round doing only one rep and running to next

mosey back stopping for burpees at each light pole.

MARY:
Dealers choice, Box cutters, hello Dolly’s and another hello dolly thing with legs in the air, more merkins
COUNT-OFF & NAME-O-RAMA
10 pax with one FNG Tadpole.
CIRCLE OF TRUST/BOM:
God has this, ask him.

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4:6-7‬ ‭NIV‬‬
MOLESKIN:
Great effort today, some serious sweat angels were out today. Coffeteria was good to connect afterwards. Great to see my man Booger out this morning!!!
ANNOUNCEMENTS:
Trucking to the pound, F3 dad’s camp

It’s not my Birthday but we can party

THE SCENE: Early and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the field.  tempo Merkins, cherry pickers, rockettes
THA-THANG:
Mosey to playground for 7s. Pull ups and 4-count LBCs.. in between, Run up to circle stopping at each cone to do a burpee.

Mosey to the splash pad for a kraken of 25 reps. Do exercise and then run around perimeter of splash pad. Exercises are:

  • Dips
  • OH presses
  • V-ups
  • Merkins
  • Step ups per leg
  • 10lb ball slams
  • lunges per leg

finish with Indian run to AO, and 10 decline, 10 incline and 10 dips x2 and 30 calf raises

MARY:
dealers choice: side crunches, hello Dolly’s , Freddy Mercurys
COUNT-OFF & NAME-O-RAMA

pax of 9

CIRCLE OF TRUST/BOM:

We’re all busy so don’t use “too busy” as an excuse for not doing something. Too busy just means it isn’t a priority. It’s not as important to you as something else.

Spend time in prayer, with your wife, kids mom etc.

MOLESKIN:

prayers for junk’s wife, butters family being sick, friends with losses and issues, Bartman’s daughter

ANNOUNCEMENTS:
TTTP, F3 Dad camp

Draw the line

THE SCENE: Dark, warm and dryish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry pickers and this and thats
THA-THANG:

Do one more of each exercise starting with one rep at each line (cone) coming back to start each time (suicide style) 15 lines (cones) about 10 yards apart. exercises are:

  • Diamond Merkins
  • LBCs on a 4-count
  • Merkins

Audible out a little early. Mosey to splash pad for some partner DORA. 100 table rows, 200 squats, 300 LBCs.

Mosey to pick up cones and do burpees at every other cone. Mosey to AO for some ring of fire merkins.

MARY:
Flutter kicks x21
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
We talked about drawing a line in our lives that we will not cross. In different aspects of life. Temptations (pornography, bad vices, language etc.) or lines on how we interact with people. Standing up to ourselves and saying I will not cross this boundary.
MOLESKIN:
FNG @Sticks, did a great job!  Hot tub took a spill during the Pre-run and was out for the Q. Stinks. Supra did Sticks not tagged yet
ANNOUNCEMENTS:
Prayers for Ms. Junk, Mrs. Tank, Supras new addition in his family. (Blanking on relationship of who had baby) and Hot Tub’s  ankle.

Pick your poison

THE SCENE: Equalizer 47 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to flags and do SSHs and Merkins
THA-THANG:
Do following exercises and qty. before completing one lap around track and move to next exercise. You can do them anywhere along track and in any grouping you wish. Total must be 46.

  • Dry docks x46
  • Bobby Hurley’s x46
  • Merkins x46
  • Iron mikes x46
  • shoulder taps x46 each shoulder
  • Bear crawl steps x46
  • Diamond Merkins x46
  • squat jumps x46
  • wide Merkins x46
  • lunges x46 each leg
  • LBCs 4ct x46

REPEAT if  necessary

MARY:
Flutters and stuff
COUNT-OFF & NAME-O-RAMA

9  PAX, toebox, tank, abacus, woodshack, hot tub,  detention, choirboy   bunny, peekaboo

CIRCLE OF TRUST/BOM:
“Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.”
‭‭Deuteronomy‬ ‭7:9‬ ‭
MOLESKIN:

It wasn’t the hardest q in the world, but  that’s OK

ANNOUNCEMENTS:

HHOCR, prayers