F3 Knoxville

W.A.S.H. at the Splashpad

THE SCENE: 72o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Sprinkler x10 IC
  • Little Baby Arm Circles x10 IC Forward & Backwards
  • Tempo Merkins x10 IC

THA-THANG:
Mosey to the splashpad for a little W.A.S.H. With only 3 PAX, modify from normal partner. 2 PAX do exercises while one runs the walking trail around the pad. All PAX do all reps.

  • W – Wide Hand Release Merkins x50
  • A – American Hammers x100
  • S – Squats X150
  • H – Hip Thrusters X200

Rinse – Cliff Hanger Merkins – P1 does elevated merkin, P2 holds P1s ankles, P3 runs, flap jack until all have completed merkins

Repeat W.A.S.H. with 1/2 the reps

Mosey to AO for Circle of Pain – Ab focus
5 BBS, 4 LBC, 3 100s, 2 Side Crunches, 1 WWI sit-up

MARY:

  • James Bonds – 10 count straight, right, left, straight
  • Flutter Kicks x10 IC
  • Hello Dolly x10 IC
  • Dealers Choice – Mr. Wedgie
    • Circle of Pain – Merkins – start with 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What does the 4th of July truly signify? To most it is parades, cook outs, and fireworks (to freak out my dog and my youngest daughter). But if you take a minute to consider what the men who signed the Declaration of Independence did, you will see a small group of men stepping up to fight against an injustice to the people. They were fighting against unfair taxation and laws pushed upon them. It did not start as a massive movement, but as a few men that started a discussion about what could be done. Nothing in our lives ever starts out as a huge movement/action, it is all incremental. We have a discussion here, do something there, recruit a friend or neighbor next, etc. We need to focus on what matters and make slow, calculated, deliberate steps towards it and we will get there sooner than we think. Enjoy your time with your families on the 4th, but make sure you are focused on what truly matters.
MOLESKIN:

ANNOUNCEMENTS:
Don’t forget to log your distance for your workouts, runs, walks, bike rides, etc. at http://bit.ly/f3knox.

Ten Minute Tabata Torture

THE SCENE: Mid 70’s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:

Indian run to the educator. Last man drops for a burpee and all out sprints to the front.
20 Dry Docks at the bottom. Sprint to the top for 10 Burpees and 20 side to side Lunges. Mosey back around the long way and repeat.
Indian run back to the grinder same as before.
Tabata abs
side to side mtn climbers,
side to side mtn climbers, am hammers
side to side mtn climbers, am hammers, bottle touches
side to side mtn climbers, am hammers, bottle touches, bicycles
am hammers, bottle touches, bicycles
bottle touches, bicycles
bicycles

MARY:
Included above
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
If you are struggling with your station in life, evaluate whether you are there for a reason. Sometimes we must pay the price for better things on the way.
MOLESKIN:
Tabata abs was way worse than I could have imagined.
ANNOUNCEMENTS:

Can we all agree this is the worst word processor ever??

Bringing Balls to the Wall

THE SCENE: 72°F, Muggy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x20 (IC)
  • Merkins x2 (OYO)
  • Imperial Walker x20 (IC)
  • Merkins x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Merkins x6 (OYO)
  • Baby Arm Circles Forward x15 (IC)
  • Baby Arm Circles Backward x15 (IC)

THA-THANG:

Mosey to the Pavilion

Balls to the Wall and wall sits 30 sec, 60 sec (2 rounds)

 

11s- Bench pull-ups and squats

 

Mosey to the short hill near the SP

11s Scorpion Dry Dock –> Squats

 

Mosey to rock pile near Admin Building

Thrusters to the song: Flowers, by Moby

 

Mosey to Everest

7s American Hammers (4ct) –> Derkins (didn’t complete before time ran out)

 

COUNT-OFF & NAME-O-RAMA

Kentucky, Crab-Legs, Snitch, Waffle House, Flanders, Archie (QIC)

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

Almost Independence Day

THE SCENE: Beautiful. 68 degrees and clear as bell.
F3 WELCOME & DISCLAIMER: Yes.
WARM-O-RAMA:
Cherry Pickers x6

Real Ankle Pulls x10sec

Pike Upx10sec (alternating calf stretch)

THA-THANG:
Modified Sea Biscuit

  • R1: 1 Lap; Exercise #1
  • R2: 2 Laps; Exercise #2
  • R3: 3 Laps; Exercise #1
  • R4: 3 Laps; Exercise #2

Exercise #1: Lunge-Squat Progression x15 (lunge left, center squate, lunge right = 1rep); Merkins (to exhaustion)

Exercise #2: Squat-Burpee Progression x10 (left facing, touch the ground squat, jump up and turn 180 degrees, down into a burpee, jump up and turn 180 degrees to left facing start = 1rep; LBCs x30

MARY: Nada.

COUNT-OFF & NAME-O-RAMA
9 in attendance, including “the Gibbler” @Gibbler.  Does this mean that Gibbler posts mileage under Dog Pound or Asylum?

CIRCLE OF TRUST/BOM:
Prompted by Tweet-E’s revelatory insight from the prior night’s power outage at his home (and mine), I was prompted to reflect and pray during Tha-Thang about God’s command to “abide” in Him and “be still.” Of course, it was hard to be still while running, but the point is not “be motionless,” but “be focused on God.”

How rarely I stop, clear my mind,  focus on the greatness, glory, worthiness, omniscience, omnipresence, omnipotence, sovereignty, might, love, etc… of God and just “be still.”  Even in the me-time, I run with headphones in, distracting myself, or bury my face in a screen or page.

If you are like me, I was encouraged to be still even while moving.

 

10×10 King of the Hill

THE SCENE: 75 and climbing fast.  Humid as all get out.
F3 WELCOME & DISCLAIMER  I’m not a professional but will try to kick your butt like one.
WARM-O-RAMA:
In light of the time and distance we skipped warmup.
THA-THANG:

10X10 King of the Hill.

There are roughly ten hills around campus. We run to all of them in a counter clockwise circle starting at the AO. At the top of each hill do 10 burpees.

Took about 37 minutes. Ended at top of Jucomanjaro. Roughly 3.1 mile loop, as seen here: https://www.relive.cc/view/1665169684
MARY:
No time for Mary – too busy runnin’.
COUNT-OFF & NAME-O-RAMA
Absess, Brick, Mr Clean, Doubtfire, Bueler, Mr Jinnxy, Rocket, Speedo, Pink-Eye, Detention, Trolley
CIRCLE OF TRUST/BOM:
“I HAVE FOUGHT THE GOOD FIGHT, I HAVE FINISHED THE RACE, I HAVE KEPT THE FAITH.” 2 TIMOTHY 4:7 Challenge men to join & create a fight as described here
https://passioncitychurch.com/fightclub/
If I get any interest in attending a 2x month Fight club then I’ll register a group at their site. We’ll strive sharpening each other in our walk with God, our character, leading our families, serving others, contenting for our brothers. Let me know!

ANNOUNCEMENTS:
Tough Mudder Alanta coming up.
Fathers and kids weekend in Alabama coming up.