F3 Knoxville

Tending the garden

THE SCENE: 74 and muggy, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x12 IC
Shoulder taps x12 IC
Merkins x10 (Four count) IC
Windmills x10 IC
SSH x20 IC
THA-THANG:
Mosey out of SP and over to amphitheater.  Hop up on stage for some core work at little earlier than usual.  Two rounds of flutter kicks, 25 reps on four count with slight rest in between sets.  Back to feet and continue mosey over to parking lot behind Min Kao building where cones and chalk are waiting.

  • First round – lunge between cones, increasing squat jumps at each cone.  4 at cone 1, 6 at cone 2, 8 at cone 3, and 10 at cone 4.  After last set of 10 squat jumps, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for round two.
  • Second round – crawl bear between cones (which seem way further apart now), increasing number of merkins at each cone. 5 at cone 1, 10 at cone 2, 15 at cone 3, and 20 merkins at cone 4.  After last set of 20 merkins, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for a little more core work.

After everyone has recovered to first cone, stop for some more core work.  This time, two rounds of heals to heaven, 15 reps on four count with slight rest in between sets.  Recover to your feet and mosey to the boulder parking lot near the UT rowing house.  Each PAX grabs a boulder to work out with.  Routine below, after completing each exercise, put rock on the deck and run across pedestrian bridge and up to the top of the stairs, turn around and return for next exercise.

  • Goblet squats x20
  • Curls x30
  • Overhead press x30
  • Rock swap merkins x20
  • Lion kings x20

Rinse and repeat if necessary.

Recover, return boulders and 10 count.  Begin mosey back to SP, going back a different way to avoid ambush.  A few guys did a jail break the last 80-100 yards or so, QIC did not as I was smoked.

MARY:
Captain Thor up to 5:20
Pickle pounders x20 (Butterfly getting hitched in a week, if you see him make sure to ask if he’s gotten married yet.  He seems to love that)
COUNT-OFF & NAME-O-RAMA
6 strong: Casper, Soot, Butterfly, Duggar, Passport, Abort
CIRCLE OF TRUST/BOM:
Last night I was doing what any 32 year old, not quite yet married dude would be doing on a Friday night: pulling weeds in my flower bed.  Every time I get the flower bed looking good, I vow to just pull the weeds that pop up and not let them get out of control again.  Inevitably, I don’t do that and they get overgrown with weeds and ivy.  While cleaning this up, it got me thinking about other areas I’ve neglected.  Friendships or relationships which I say I’ll work on, things I put off til next weekend, then the next.  Time gets away and things get overgrown and out of control.  Just challenge myself and the PAX to look for those things they’ve put off, recognize what they are, and take steps to fix them.  Always be tending the garden.

7-11

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir IC x 10
  • SH Taps IC x 10
  • HR Merkins IC x 10
  • Plank Jacks IC x 10

THA-THANG:
Mosey with CMU to the rink. For some Ascending and Descending 7’s/11’s

  • 7’s HR Merkins
  • 11’s Curlz
  • 7’s Hand Slap Merkins
  • 11’s Flamingo
  • 7’s Burpees
  • 11’s Bobby Brick Hurley

MARY:
A couple of Caterpillar Merkin Tapouts.
COUNT-OFF & NAME-O-RAMA
13 Strong
CIRCLE OF TRUST/BOM:
Today I get to celebrate 9 years with my bride. We’ve had a lot of highs and lows. But I am so thankful for the time we have had so far.
MOLESKIN:
SuperOcho was running through again, the PAX bucked the 7/11 concept at first, but eventually we got some good work in.
ANNOUNCEMENTS:

Die Inside Like a Winner

THE SCENE: Pretty warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the field at the back of the park. Sprint 50 yards and suicide back along the cones every 10 yards. Pull a card from each suit. Face cards are 10. Ace is 1.
Exercises:
Hearts – BBS
Diamonds – Burpees
Spades – Iron Mikes 2-count
Clubs – Ranger Merkins
Joker – Bear Crawl 50 yards down and back
MARY:
Included
COUNT-OFF & NAME-O-RAMA
9 of us suffered greatly
CIRCLE OF TRUST/BOM:
the true price of leadership is the willingness to place the needs of others above your own. Great leaders truly care about those they are privileged to lead and understand that the true cost of the leadership privilege comes at the expense of self-interest.
Simon Sinek, Leaders Eat Last: Why Some Teams Pull Together and Others Don’t
Thanks Proton for the rec!
MOLESKIN:
We did the whole deck! 85 reps. We had to cut out the last couple sets of running for time. Credit: Pinnochio for the name of the workout
ANNOUNCEMENTS:

Loop D Loop

THE SCENE: maybe like 70°. Quite nice really.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Rucked/ran the loop 4 times. 3 sets of PT in between consisting of:

  • Bodybuilders x 15
  • Thrusters x 15
  • BBS (with ruck on chest) x 15

After the 4th loop we ran up and touched Trader Joe’s. Then we went from the bottom parking lot up to the third and back around.

MARY:

  • Ruck up Flutters x 25
  • Armstrongs (no ruck) x 25
  • Captain Thor (led by Woodshack) x 5:20

COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
Excited for Red Wings!
ANNOUNCEMENTS:

Cardio Circuit

THE SCENE: Warm and Muggy.  Just the way we like it to get a good sweat going.
F3 WELCOME & DISCLAIME WARM-O-RAMA:
mosey around circuit to explain the exercises
THA-THANG:

  • 20 merkins
  • 20 hello dolly
  • 5 pullups
  • 15 table rows
  • 20 plank jacks
  • 20 squats
  • 20 switch feet
  • 20 iron mikes
  • run to top of hill and do 2 burpees

rinse/repeat

MARY:

COUNT-OFF & NAME-O-RAMA
31 today
CIRCLE OF TRUST/BOM:

So also is the life of those who will follow Christ. We have been reached and redeemed. But we have a baptism to undergo. We have to negotiate the rocky perils, pitfalls, and pains of life, face the chaotic waters of chance and necessity, and endure the chokings of the serpentine enemy of our souls. We often do not see the light at the end of the tunnel.

 But like the boys, we have now been supplied food, drink, and air: God’s word, the Lord’s table, eternal life. And, as each boy was led and accompanied along the journey back by two expert Navy SEALs, alongside us have also come the seal of God’s Spirit and the sealed Bride of Christ—the Church to guarantee, to guard, and to guide. “The Spirit and the Bride say, ‘Come.’

 We may be crawling, but we are moving. We may even be bleeding, but we are still breathing. We are not out of the tunnel yet, but we are on our way home. And “creation waits with eager longing for the revealing of the sons of God”—so that the world, too, may breathe again

MOLESKIN:
prayer for slide rule and his family
ANNOUNCEMENTS: