F3 Knoxville

Thrusters & CMU work

THE SCENE: Light Rain, 50°F, Feels like 50°F, Humidity 99%, Wind 3mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x
  • Squats 20x
  • Little of this, little of that

THA-THANG:

CMU Fun:

  • 150x Thrusters (February F3Knoxville Challenge) timer started
  • While PAX were finishing the challenge
    • 20x incline merkins
    • 20x presses
    • 20x flutter kicks
  • Back to the regular programming
    • WITH CMU: 5x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 5x Burpees
    • WITH CMU: 10x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 10x Burpees
    • WITH CMU: 15x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 15x Burpees
    • Repeat, working down from 15
  • WITH CMU: 5x Hammer 4ct, 5x presses, 10x Hammers 4ct, 10x presses
  • 20 Flutter kicks CMU overhead
  • 20 Incline merkins
  • 20 decline merkins

MARY:

  • 20x Bruce lees
  • 10x Hello Dolly
  • 10x Freddie Mercury
  • 30x LBC
  • 1 Min low plank with alternating knee dips
  • Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man was not meant to go it alone. We are together with Christ, together with our M, and together with the fellow PAX. We are far stronger and can do more when we are together.
MOLESKIN:

ANNOUNCEMENTS:

Round and Round

THE SCENE: Light Rain, 62°F, Feels like 63°F, Humidity 93%, Wind 7mph from SSW
F3 WELCOME & DISCLAIMER

Just me.

WARM-O-RAMA:
Started mosey.
THA-THANG:

  • Run a lap.
  • At pavilion, do 25x merkins
  • Repeat

Completed 12 laps (4 miles), 300 merkins.

MARY:
Walk to truck.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

AMRAP for fun

THE SCENE: Partly Cloudy, 41°F, Feels like 38°F, Humidity 86%, Wind 5mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Squats 10x IC
  • Little of This, Little of That

THA-THANG:

  • Mosey around the park to shelter.
  • AMRAP (As Many Rounds As Possible)
    • Start with 5 reps and increase by 5 each round
    • Burpees
    • Squats
    • Mountain Climbers
    • Merkins
    • BBS
    • Flutter Kicks 4ct
  • With a few minutes left, mosey to the main pavilion

MARY:
Hello Dollys
Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man was not meant to go it alone. We are together with Christ, together with our M, and together with the fellow PAX. We are far stronger and can do more when we are together.
MOLESKIN:

ANNOUNCEMENTS:

Thrusters in the rain

THE SCENE: Soggy but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherry Pickers

-10 Merkins OYO

THA-THANG:

-Mosey to the church parking lot for suicide run. Stop at each parking island for 5 burpees, head back to the AO.

-February Thruster Challenge! Times ranged from mid-4’s to 15:00. EVERYBODY pushed through a tough challenge, some lost some skin in the process but the PAX got stronger for sure.

-Dora style 100 WW2’s and 150 American Hammers with a CMU while your partner runs to the grinder for 25 SSH

MARY:
Hold CMU’s in an overhead resting position and execute slooooooowwww squats until time was up
COUNT-OFF & NAME-O-RAMA
Butterfingers, Snorkel, Fins, Drifter, Moses, Woodshack, Pinnocchio, Taco, KY, Espy
CIRCLE OF TRUST/BOM: 
The moment when your young children wake up in the morning and come out of their rooms to embrace you is a special time. I’m usually in my recliner, drinking coffee and as soon as I hear their door open I stop whatever I am doing and open my arms to embrace them. Our heavenly Father desires the same time with us – So instead of grabbing your phone and getting busy checking email, social media or whatever – Just stop, pause for a moment – and realize that God is there waiting on you to come and be with him just like you wait for your kids. It can be short, 5 minutes being quiet, studying his word, listening.  Can you imagine if your kid walked out of his/her bedroom and saw you waiting with open arms and said.. “hold on dad, I’ve got to reply to this person or see what happened while I was sleeping.” Seems kinda silly right?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No fear of the forecast

THE SCENE: 45* and despite the 80% chance of rain from Steve, relatively dry after the warmup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Static stretches L R M
  • Prisoner squats
  • Windmills
  • Moroccan night clubs
  • Tempo merkins

THA-THANG:

Mosey to amphitheater for Octagon of Pain. Cones set up on stage and ground with an exercise at each.
  • Lion Kings with Ruck plates
  • Wide merkins
  • Squat jumps
  • American hammers on 4 count
  • Cobras
  • Lunges each leg
  • 8 count bodybuilders
  • Heels to heaven
16 reps of each exercise, bear crawl to next exercise. Once back to start cone, bear crawl to middle and plank. I asked one member of the PAX to admit a fear of his. He said he feared to let people down, or disappoint others.
Quick mosey to bridge underpass for elevens with WWII sit ups at the bridge and rows on handrails at the top of the amphitheater.
Asked anyone else if they wanted to admit a fear. Fear of relapsing and putting a strain on his marriage; fear of finding the right person to spend his life with; fear of falling back into compulsive actions and habits.

MARY:

  • Flutters x10
  • Hammers x 11
  • Flutters x12
  • Dolly x13
  • Flutters x14

COUNT-OFF & NAME-O-RAMA
5 strong: Huffy, Walrus, Postman, Amazon, Abort
CIRCLE OF TRUST/BOM:
My fear is that of failure. I can recall the feeling in college of being so afraid of doing poorly on an exam that I wouldn’t even go take it. By doing so, I guaranteed failure, but somehow in my head that disconnect was there of not being present meant not failing. I have this fear also of letting people down with my failures. But to not show up is no longer acceptable, I have to be present and if I fail, I will at the very minimum feel that sting and learn from it.

I also stole a little wisdom from the 43 Feet podcast about the subject: “Fear.  We all have fears, and we have to deal with fear every day.  Fear isn’t necessarily bad, as fears of things have helped keep us alive up to this point in our lives.  However, constantly giving into fears makes us cowards.  Constantly ignoring fears would make us insane.  The key is to listen to our fears and decide whether to give into them or stand up and turn that fear or hardship into grace.”