F3 Knoxville

The Thin Yellow (and pink) Line

THE SCENE: A brisk Spring morning (32 degrees)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BOCs front and back

Cherry Pickers

Tempo Merkins

Tempo Squats

SSH (4ct x 100)
THA-THANG:
10 different workout stations along the thin yellow line at the AO lot. 45 seconds at each station….

  • Tempo Merkins
  • Alternating double lunge with narrow squat in between
  • Lateral hops
  • Flutter Kicks
  • Squats
  • SSH
  • Bicep Curls
  • BB situps
  • Shoulder Taps
  • LBCs
  • Sprint up hill and back  (Circuit x 3; Worked with battle buddy so no one was lonely)

Mosey to Pavillion

Alternating 1 min table rows / 1 min wall sit (x 3)

COUNT-OFF & NAME-O-RAMA
Music City, Bluebird, Kentucky, Archie, Gibbler, Cherry Picker, Ribbed, Pacman, Rainbow, SlimShady
CIRCLE OF TRUST/BOM:
Quick word regarding anxiety/fear.

Grace means courage. When God says “fear not” his aim is not that you would just calm down and experience a relative absence of fear. He doesn’t say “don’t be afraid, everything will turn out okay so you can relax.” Instead, He says, “Don’t be afraid, I am with you!” -David Powlison

Isiah 41:10

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

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 Phish at JUULCO

THE SCENE: Wet and Cold

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

MikeyiP

Merks x 10 IC

Imperial Walkers IC x 15

5 Burpees

THA-THANG:

  • Blimped our way to sophomore hill
  • Dora at sophomore hill (100 burpees, 100 merks, 100 squats)
  • 1/2 Aiken Legs (10 Box Jumps, 10 Lunges, 10 Squats, 10 Smurf Jacks)
  • Mosey toward AO
  • Couple Sets of Sprints
  • We did some flutters IC and superman swims in there a few times

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recently met an old friend for dinner. It was good to catch up with him. I reflected on our time together and the moments where we began to take different paths. My friend certainly had a rough time for a few years. Maybe I did not fulfill my duty has a friend to be more open and willing to be supportive when I suspected something was going wrong. I do not mean to say that we should be very assertive, but rather we should ask them if everything is alright. Just reaching out to someone can be enough.
MOLESKIN:
Read what Cap’n posted

https://f3nation.com/category/q/
ANNOUNCEMENTS:
Hardship Hill get on yo team playa

Mountain Man Memorial March

THE SCENE: 75-80* nice and warm, clear for the most of the day, cloudy (thankfully toward the end of the day)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None.
THA-THANG:
Insert 35 pounds in ruck (not including water), mosey for about 26.5 miles.

COUNT-OFF & NAME-O-RAMA
11 brave souls
CIRCLE OF TRUST/BOM:
Got a good 8 hours of remembering why we were there.  Marched to honor all of the men and women who have fallen for their country, and specifically for 2nd Lt. Justin Sisson and his family.

Aye!!

BLIMPS with a side of Aiken Legs

THE SCENE: warm and breezyF3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 10 baby arm circles (forward and backwards)
  • Michael Phelps
  • 15 tempo squats
  • 15 tempo merkins
  • 10 rockettes
  • 10 windmills
  • THA-THANG:
  • BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats
  • BLIMPS on way to soccer field and run 2 sprints
  • BLIMPS on way to steps for Aiken Legs
    • 20 box jumps
    • 20 squats
    • 20 lunges
    • 20 Iron Mikes
    • 20 squat jumps

BLIMPS to soccer field and run two sprints

Merkin, Squat, BBS and CDD suicide ladder
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Rest – find time to rest.  Find time to recharge so you can lead your family, lead at work, and lead your friends well.  Don’t get burned out.  Whatever it is that recharges your batteries, go and do it.
MOLESKIN:

ANNOUNCEMENTS:
Find a team for Hardship Hill

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page