F3 Knoxville

Hail Modification

THE SCENE: Stormy, hail wind and mess
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, toy soldiers, Thai Fighters, Air Drama, OH Claps, Air Press, Shoulder cherry pickers
THA-THANG

  • Cards pickup- MKNS, Big Boys, Mtn Climbers / SSH’s, Squats and Jokers are burpees
  • 1 min wall sqts, 1 min planks
  • Alt Around the world Lunges

MARY:
Freddy Merc’s, Gas Pumps, Hello Dollies, Box Cutters, Supermans, Flutter kicks, American Hammers, Oh Claps, Seal Claps, Chinooks, SSH’s
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Exposure, Natty
CIRCLE OF TRUST/BOM:
Learn other’s back story
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monday Punday

THE SCENE: Rain stopped but still wet

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual
THAThang

Mosey to coupons, audible to pull-up bars.   5 pull-ups, 20 Merkins, a couple times

Grab a coupon/CMU and mosey to Rec Center Hill.   One PAX run to top of hill and do a burpees while rest try to avoid counting while doing exercises until they return.   Start new exercise and next PAX run.   Q had a few suggestions and then passed the run around.   Good mumble chatter while trying not to count, harder to do then you would think.   Puns were provided in appropriate fashion, Data would have been proud.
MARY:
Just a little…
COUNT-OFF & NAME-O-RAMA
Fabulous Five

CIRCLE OF TRUST/BOM:
Remember to say yes.  For me, most fulfilling times as a father are when our family and kids are laughing and having fun together.   Most of the time this happens as a random request to play a game or throw a ball or go get ice cream, etc.   As my kids have grown and reality sinks in of our remaining time together dwindles, I am more convicted then ever to make sure I say yes and try to prioritize quality time with each of my children regardless what that might be.  We still play hide and go seek in the dark and enjoy trying to scare each other.    The requests have changed over the years but my hearts desire to say yes hasn’t.  When looking in the mirror at time that has gone by nothing really was more important then making sure your children felt prioritized and valued.

MOLESKIN:

ANNOUNCEMENTS:
Shovel flag hand off next Friday – Guardrail next AOQ

Adventures in Babysitting

SCENE: Bright and Warm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x36
  • Grady Corns ICx36
  • Rockettes IC x18

THA-THANG:

Nines – Step Ups (4ct) at Flag Circle. Merkins at playground.

Nines – Squats at playground. Dry docks at Bermuda Triangle.

Nines – Lunges (each leg) at Bermuda Triangle. Dips at the pavalon.

CIRCLE OF TRUST/BOM: Thanks. 

Grab Bag

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH, Willie Mays Hayes, Knoxville Cherry Picker, LBAC-F, LBAC-B, Moroccan Night Club, Hallelujah, SSH
THA-THANG:
Grab Bag

Chips reading:

  • Merkins
  • OHP
  • Curls
  • Heavy Squats
  • Heavy Toe Merkins
  • Heavy lunges
  • Plank Pull-through
  • Tricep Extension
  • Blockee
  • Dips
  • Plyo-Merkin
  • Big Boys
  • LBC’s
  • Heels-to-Heaven

All go into the bag, one member pulls a single chip from the bag, that’s the exercise. Then one representative from each team look at the opposite team and guess a number they think the other team can accomplish in 3 minutes, write it down secretly. Both teams push out as many reps as possible on the given time, the leader who guesses the closest to actual number wins a point for their team. The team with the most points get to flex biceps in the photo.

We went through

5 rounds

Curls, OHP, Tricep Extension, Dips, Heavy Squats

Team Lucille beat team Skeleton 2-3.
MARY:
No Time

CIRCLE OF TRUST/BOM:
“For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.”
‭‭Romans‬ ‭8:18‬
Bring your focus off of the temporary life challenges, and look to the Lord whom you will spend eternity with.
MOLESKIN:
What a great day to be at Rampart. You men showed an extreme amount of grit this morning. To start with 10 mile ruck, and go straight into a beatdown shows what our bodies are capable of. All this exercise business is a mental game, YOU CAN DO IT.
ANNOUNCEMENTS:
Hardship Hill, Flag Hand off, Ghost Flag,

Rampart 10 miler

THE SCENE: Absolute perfection, mid 50’s, shorts and T-shirt weather
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
Few sips of coffee and some simple stretching.
THA-THANG:
Very simple. March out 5 miles, march back. Completed in 2hr 40min.

MARY:
Liquid IV and star gazers to prepare for beatdown beginning at 7am.

CIRCLE OF TRUST/BOM:
None
MOLESKIN:
What a pleasure it was to get out at 4am and put in the hard work. 10 miles rucking is no easy ask. You all did it with ease.
ANNOUNCEMENTS:
none