F3 Knoxville

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer

Big Mama Kraken

THE SCENE: 70ish and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab a partner – One person farmer carries while the other reps out the exercise until they get back and then swap.

  • Merkins
  • Squats
  • BBS

THA-THANG:
A classic Kraken but the 8 cones are spread out over a quarter mile loop. Completing one full lap of the Kraken was 2+ miles. Exercises were as follows:

  • Crawl Bear up Mt Crumpet
  • 80 Merkins
  • 80 Iron Mikes
  • 25 Burpees
  • 50 BBS
  • 80 Monkey Humpers
  • 40 V-ups
  • 60 Bobby Hurleys

I think almost everyone completed 1 round or at least came super close.

MARY:

  • Captain Thor
  • Flutter Kicks
  • Hold out plank until the end

COUNT-OFF & NAME-O-RAMA
12 finished it off!
CIRCLE OF TRUST/BOM:
Galatians 6:2

“Carry each other’s burdens, and in this way you will fulfill the law of Christ”

Whether your rich, poor, healthy, unhealthy… all of us face difficulties in life that we cannot handle alone. God calls upon us to help each other carry our burdens. Life would be almost impossible without each other. Look for ways you can help your friends, families, or even strangers.  You may never know what burdens they are carrying.

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

Keep on climbing

THE SCENE: 71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch OYO and let’s Mosey
THA-THANG:
Did a loop through the TS AO and headed up Watt Rd to Old Stage and then to Cashmere Lane for about a 1 1/2 mile warmup

  • 6 x 60 second hill repeats up Mt Cashmere
  • Recover 2-3 minutes on way back down
  • There was nothing soft about it. Cashmere is no joke!
  • Finish out the run back to the AO by way of Hobbs and Fleenor.
  • 4.74 total miles including repeats

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

CIRCLE OF TRUST/BOM:
I spent the weekend attending the M’s 30th High School reunion. Made me think that pretty much the only difference between myself and some of the younger men in the AO are the “hills” in life I’ve climbed versus the ones they’ve yet to face. Today served as a reminder you have to be prepared to face the climb and to sometimes just keep climbing again and again over and over until you have conquered the challenge. Prepare for the climb because it’s coming, push yourself during it to not quit and climb it with your brothers. It’s easier when you are not alone. Your brother can push you and will help you through it.

MOLESKIN:
Prayer for the men that ran this morning and all of our F3 brothers!
ANNOUNCEMENTS:
None

The Road Less Traveled

THE SCENE: Pretty Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to the Greenway Path (continuing the warmup with burpees, freddy mecurys, merkins, and squats). Start the running path doing 1 set of the following every 4 min
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Leaders wagon wheeled after every set to get back to the 6, finish their reps, and start each new leg together
Continued to do 1 set of each of the above until we complete the nearly 2.5 miles course — ended up being 6 sets

MARY:

50 4-Count Flutter Kicks

30 4-Count Freddy Mecurys

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Eccl 3:9-11
Helping each other out and no one left behind

Mouth Breather

THE SCENE: Quite pleasant before we started…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ran up Lover’s for a preview
THA-THANG:

Round 1

5 sets

  • Merkins x 20
  • Reverse lunges x 10 per leg
  • Ruck on chest BBS x 20

Run up lovers and back to upper lot between each set.

Round 2

5 sets

  • Thrusters x 20
  • Calf raise x 20
  • Plank jack x 20 2-count

Run up lovers and back to upper lot between each set.

Round 3

5 sets

  • Mtn climbers x 20 4-count
  • Squat jumps x 20
  • Ruck hammers x 20

Run up lovers and back to upper lot between each set.

MARY:
Assfault finished a set before us so he went to check on the cookie butter situation.
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:
Woodshack couldn’t breath shirt on or off. He says Laird Hamilton preaches nose breathing. I’m doing all I can to get air in at all.
ANNOUNCEMENTS: