F3 Knoxville

big ballin with Charles Bronson

THE SCENE:  37* and calm, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x10 on 4 count
Baby arm circles reverse x10
Baby arm circles forward x10 (had to be different)
Tempo merkins x10
SSH x20

THA-THANG:
Mosey out past amphitheater and stop just past it, for another 10 SSHs as we had a few guys show up right as we finished warm up exercises.  Continue mosey across Cumberland Avenue to S7 parking lot behind Min Kao building.  Routine is Charles Bronson (which I don’t get the reference for and we need a new name for Knoxville).  Three cone set up: do exercises at cone 1, sprint to cone 2, bear crawl to cone 3, recover and return to cone 1 and move on to next exercise.  Rinse and repeat run and bear crawl after each exercise.

  • SSH x50 on 4 count
  • Merkins x50
  • Burpess x50
  • BBS x50
  • Jump squats x50

Recover and 10 count.  Mosey up painted stairs over to parking lot below Church Street United Methodist Church.  5 cones set up, moving uphill in parking lot about 8-10 yards apart.  PAX instructed to grab a (reasonable) sized rock from the rock pile.  Exercise as follows: line up at first cone, duck walk with rock tight to chest to second cone;  place rock on the ground and perform 5 leg thrusters;  pick rock up and duck walk with arms extended to third cone; place rock on the ground and perform 5 leg thrusters;  rock back up and duck walk rock tight to chest to fourth cone;  rock down and 5 leg thrusters; rock back up and duck walk arms extended to fifth cone;  rock down and another 5 leg thrusters.  Pick up rock and walk back to first cone, plank and wait for 6 to complete.  Recover and 10 count, rinse and repeat exercise second time.  Place rocks back, mosey across Cumberland Ave towards start point.

MARY:
Hurricane Hoedown! PAX on their 6’s, perform each with no break in between:
Hallelujah flutter kicks (arms above head) x7 on 4 count
Hands behind back flutter kicks x7 on 4 count
Slight recline flutter kicks x7 on 4 count
Regular flutter kicks x7 on 4 count
COUNT-OFF & NAME-O-RAMA
Bowled a strike with 10 strong:  Swanson, Red Writer, Cowbell, Cheatsheet, Rousey, Amazon, Quarantine, Crawdad, Preacher, Abort
CIRCLE OF TRUST/BOM:
“If a person gave away your body to some passerby, you’d be furious. Yet you hand over your mind to anyone who comes along, so they may abuse you, leaving it disturbed and troubled – have you no shame in that” – Epictetus

Challenge to myself as much as anyone else – do not let your mind be taken from you. Guard it MORE than you would anything, because if you are in control of your mind, nothing can harm you.
MOLESKIN:
Special prayers for Tim, Polly, Jimmy, and Brant as they deal with some difficult times ahead with sickness.

Fun & Games at the Brickyard: 4x4x4 Relay

THE SCENE: Clear and a cool 28oF, not a cloud in sight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles, Forward 15x, Reverse 15x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Hand Release Merkins 15x OYO
  • Imperial Squat Walkers 15x IC

THA-THANG:
43 Relay: 4 Stations, 4 Exercises, 4 times around
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, run to 2, and so on. Each time you come back to your starting station, move to next exercise.

Depending on number of HIMs in attendance, at least 1 per station at start.

  • Station 1 (start)
    1. Round 1 – 50 Merkins
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Hand Release Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:

  • Captain Thors to 20
  • Boat Canoe
  • Box Cutters 10x IC
  • Hello Dollys 10x IC
  • Dealers Choice: 10 slow merkins, 10 fast merkins

COUNT-OFF & NAME-O-RAMA
A-Rod, Tractor, and Herbie.
CIRCLE OF TRUST/BOM:

Now after this the Lord appointed seventy others, and sent them in pairs ahead of Him to every city and place where He Himself was going to come. 
Luke 10:1‭ NASB

We are not meant to operate alone. Find a brother who can hold you up when you struggle, call you out when needed and be there for you always. The key to this is that you have to do the same for them.

MOLESKIN:

ANNOUNCEMENTS:

Pickett’s Charge – Hill Drill

THE SCENE: Upper 40’s Sunny and Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20 – 4 count in cadence
Cherry Picker 10 in cadence
Tempo Squat 10 in cadence
Windmill 10 – 4 count in cadence


THA-THANG:

Mosey to end of dragons trail
Route 66 – 2 exercises at ea light
Carolina DD 10 – 1
Star Jack 1 – 10
Plank till all arrive

Mosey to flat area of Pickets charge:
40 yrd dash 7’s Imperial Squat/Burpees
Al Gore till 6 arrives

Picket’s Charge – Hill Drill:
Run the Hill – 3 trips total
Base of hill: 20 Jump squats all three trips
Halfway up hill: 1st – Planks- elbow to push-up position, 2nd -Table-saw, 3rd -Peter Parker (all are 20 rep 4 count)
Top of hill: 1st -Diamond, 2nd -Derkins wide, 3rd -Ranger

Mosey to rock pile: 3 sets of 20 reps
BB sit up w/ rock
American Hammer w/ rock
Plank Jacks

MARY:
Box Cutter 20 – 4 count
6” Leg raise – 30 sec
Boat Canoe -60 sec
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Sometimes we get caught up seeing worship as music that moves us or an emotional experience we have – and those things are good. But there is more to worship than that. Romans 12:1-2. “I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship…”    in words borrowed from a devotional —– “worship isn’t something we simply feel. Worship isn’t the name we give some experience that we seek while singing, lifting our hands, or closing our eyes. It’s something we DO with our bodies in all of life. We worship God whenever we perform an act out of a desire to draw attention to His greatness, especially revealed in sending His Son as a substitutionary sacrifice for our sins.”

MOLESKIN:
It takes hard work to get better..  but its WELL worth it!!

ANNOUNCEMENTS:

Pick your own adventure! Well…not so much

THE SCENE: 15 Strong brave the cold to get better.  No Rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Burpee penalty for bot having the flag!   My bad!
  • 4x 4 Burpees x 5 – Burpees with 4 Merkins and 4 Mtn Climbers.
  • Side Straddle Hop x 20
  • Imperial Squat Walkers x 15

Mosey to Base Line

  • 50% Jog down then 1 4×4 Burpee
  • Karaoke down then 1 4×4 Burpee
  • Reverse down then 1 4×4 Burpee
  • Side shuffle down then 1 4×4 Burpee

THA-THANG:

Core Group– 40 minutes of Hell 7 rounds or until time runs out;

  • 20 Derkins on CMU
  • 20 Clean and Press CMU
  • 20 dry docks CMU
  • 20 rows w CMU
  • 20 Squats w/ CMU
  • 20 curls w CMU
  • 5 Blockees or 10 Burpees

RUN UP THE HILL!  Rinse and repeat

Cash Out: Devin Hester to the top of the hill one last time!
MARY:
Slutter Kicks X 20
COUNT-OFF & NAME-O-RAMA
Snitch, Code Brown, Cosmo, Pluto, Dog Bite, Umbro, Pringle, Bunny, Coolio, Charmin, Amazon, Woodshack, Cheatsheet, Edit (coming from the can), Proton.

CIRCLE OF TRUST/BOM:
Control – There is very little in life that we truly have control of. You and I don’t know what’s going to happen next. We don’t have a clue what will be on our plates next week. Honestly facing your lack of control over your own life produces either anxiety or relief. Anxiety is God-forgetting. It is the result of thinking that life is on your shoulders, that it is your job to figure it all out and keep things in order. If you fall into this way of thinking, your life will be burdened with worry and your heart will be filled with dread. But there is a much better way. It is God-remembering. It rests in the relief that although it may not look like it, your life is under the careful control of One who defines wisdom, power, and love.

Smurfs & Unicorns

THE SCENE: Mid 30s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Oyo stretches, this/that
  • 4 ct merkins IC x 10
  • tempo squat IC x 10
  • Calf raises with CMU – pax choose reps, 15-20ish.  Just want to warm up.

THA-THANG:

  • Suicides.  Pax draw exercises at random from the bucket and we run the 5 cone suicide course doing the exercise in the card.
    1. Burpees x 3
    2. Bear Crawl to 2nd & 4th cone
    3. SSH x 10
    4. CMU lunge to 2nd & 4th cone
    5. CMU OH press x 15
  • Elevators.  Run to the farthest cone between rounds.
    1. 10 burpees
    2. 10 burpees, 20 Goblet Squats
    3. 10 burpees, 20 Goblet Squats, 30 OH Press
    4. 10 Burpees, 20 Goblet Squats, 30 OH Press, 40 Reverse Crunch holding CMU overhead.
    5. Rounds 5-9 are going back down the escalator.  Drop burpees first, then squats, etc until finished.

MARY:

  • 4ct LBCs IC x 20
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA

Mayberry, Frosty, Ratchet, La-Z-Boy, Butters, Ribbed, Hydro, Flanders, Podium, Smoker, Boones, Bartman

CIRCLE OF TRUST/BOM:
A piece of advice that’s served me well for many years:   Normally you know the right thing to do, but for those times when you really don’t know the “right” thing to do, simply choose the more difficult of your options.  That will usually put you on the right path.

MOLESKIN:
Frosty we all agreed that Sadie needs a F3 nickname.

Mayberry we all admire your courage to admit to owning a smurf & unicorn trampstamp

ANNOUNCEMENTS:
OCR coming up May 19th