F3 Knoxville

Author: Woodshack

Big Johnny don’t pay

THE SCENE: Warm and a little muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog parking lot , 20 cmu curls , skip parking lot 20 curls , 20 tris , karaoke parking lot , 20 curls , 20 tri, 40 rows for bros , sloth plank, 10 merkins , sloth crawl
THA-THANG:
Lucky 7s!

  • Partner up and sling shot to Everest . P1 farmer carried 2 cmu, P2 stays back and does 10 merkins , 10 squats , once done P2 runs  to catch P1, switch up , rinse and repeat until we get to Everest
  • Lucky 7s on Everest
  • 7 rounds ,
  • P1 runs to first tree and does 7 inverted big boys P2 is still at the base doing 7 Mr spectaculars.
  • P1 runs back down and switches w P2
  • rinse and repeat for 7 rounds
  • sling shot back to AO

MARY:
Alternating Superman’s x20

flutters x 20
COUNT-OFF & NAME-O-RAMA
7 pax
CIRCLE OF TRUST/BOM:

ASSUMPTION MAKING:

Big Johnny Doesn’t Pay
One day, a bus driver drove off along the route with everything looking normal for the first few stops, as usual. At the next stop, a big tall guy full of muscles got on. He glared at the bus driver and said, “Big Johnny doesn’t pay!” and went to the back and sat down. Now the driver was five feet two, thin, and rather meek. He was not happy about Big Johnny’s attitude, but he decided not to argue with him. The next day Big Johnny got on again, refused to pay, saying the exact same thing and sat down. And this was repeated also the next day, and the day after, and so forth, for weeks. The bus driver started to get irritated with Big Johnny’s attitude. Finally, he would stand it no more. He signed up for karate and body building courses as well as self-defense lessons. By the end of the autumn, he had become quite confident and strong. So on the next day, when Big Johnny got on the bus and said, “Big Johnny doesn’t pay!” the driver stood up. He glared back at Big Johhny and screamed, “And why not, Mister?” With a very surprised look on his face, Big Johnny replied, “eehhhh… Big Johnny has a bus pass

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

Fat Amy strikes again

THE SCENE: Warm n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick one
THA-THANG:
11s with big boys and leg lifts at each light pole. If you passed a bench , do 20 dips

  • Fat Amy:

    50 Squats

    – 10 Burpees

    40 BBS

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Bear Crawl to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    40 BBS

    – 10 Burpees

    50 Squats

MARY:
Big boys w a twist x 15
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Read the inserted picture ….aye!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lucky 7s

THE SCENE: 60’s and clear with a KILLER sunrise!
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
SLOTH CRAWL(5 feet)

jog the grinder, squats,baby arms circles, SLOTH PLANK, merkins, Skipping, TOy soldiers, and Rocky balboas

CMU curls, CMU tris and CMU rows for BROS
THA-THANG:
Insert information about the workout.

  • LUCKY 7 at Crumpit
  • Partner up and head to MT Crumpit VIA Sling shot.
  • Partner 1 stays back and performs 10 squats and 10 merkins, then runs to catch P2 which is Farmer Carrying the CMU. Switch back and forth until we arrive at the Base of Crumpit
  • Lucky 7s Partner 1 at the base doing a MINIMUM of 7 Mr. Spectaculars while P2 runs up Crumpit and does 7 Big boys, P2 runs back down and switch up. Do this for 7 rounds.
  • Sling shot back to AO

MARY:
Dealers choice. Flutters, Box cutters, ABCs, and Alternating Supermans. Snorkel, Hammy, Drifter and Neighbor each led an exercise
COUNT-OFF & NAME-O-RAMA
14 Pax including one FNG, Soy bean
CIRCLE OF TRUST/BOM:
WORRY can cast a BIG shadow on small things.
MOLESKIN:
Why worry when its not in your control? Why worry when it is in your control?
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ever felt you were going backwards in life

THE SCENE: Warm for upper 60s. A bit windy too
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reverse arm circles, tempo squats, tempo merkins , SSH in reverse  start at 20 and go to negative 5. Pax fell apart at 0…..which is funny due to all the smart/engineers at the BS. Pinocchio was the only one I believe to keep counting from 0- negative 5.

Bernie the grinder , reverse sumo walk halfway back then Bernie back to start.

5 burpee penalty for the FNG that kicked the cone
THA-THANG:
EVERYTHING WE DO TODAY IS IN REVERSE OR BACKWARDS

  • RT 66 starting at 11 and working down to one. 11 burpees, Bernie to next light pole, 10 burps, always running backwards between light poles
  • Once we made it to mt Crumpit , 7s . At the base , do one monkey humper , Bernie up to Crumpit and do 6 WWII sit-ups with your head downhill , Bernie back down . Rinse n repeat until reps of said exercise are flipped
  • Bernie back to AO
  • Bearway to heaven or Way bear to heaven !  Instead of bear crawl, we crawl bear the whole time. Pretty brutal !
  • over a mile of running and crawl bear backwards today!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 pax incl one FNG- ESPY
CIRCLE OF TRUST/BOM:
Ever felt like your going backwards in life and just can’t succeed? Well, I have but I think that’s ok and part of life. I believe if you always succeed in all that you do, you are not trying hard enough or challenging your self enough. You don’t know your limits until to take yourself to the limit and fail. Don’t be afraid of failure , embrace it when it comes and become stronger from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Abridged tonight . Go for fellowship and support for hardship hill and OEW!

Columbian neck tie mission complete

THE SCENE: 45, windy and crisp w a slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10

tempo merkins x10

proton Parker’s x10

jog the grinder a few times

imperial squat walkers x 23 ic
THA-THANG:
Mosey to the base of kiddie slope for Columbian neck tie

  • Run to the first cone run back to base and do 1 neck tie
  • Run to cone 2, run back to base for 2 neck ties
  • Continue until up to 20th cone , run back for 20 neck ties
  • Total of 220 Columbian neck ties and close to 4 miles of distance covered

MARY:
None
COUNT-OFF & NAME-O-RAMA

14 pax
CIRCLE OF TRUST/BOM:
God will give you more than you can handle but he will be there to help you get through it.
MOLESKIN:
At the halfway point during the workout, I  hit a wall, I went dark and thought to myself , this is too hard , I don’t know that I can complete all 20 cones… I knew that we had 20 cones but a few only saw 17-18 cones, which created some mumble chatter once they saw that there was more to do ! Seeing ALL THOSE cones lined up the hill really puts your mind in a place you don’t want to be. Knowing what we went through today , suffering through the workout, we or let’s say I found a way to get through and complete the planned workout. Last time we tried , we fell short of time. We fell short on official F3 time but were so close to completing the mission ! I really appreciate everyone staying a few minutes past so we could complete the workout! Everyone persevered through the workout ! Thank you and rest assure, we won’t need to do it again now that we finished what we started!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.