F3 Knoxville

Be a Leader, not a Boss

THE SCENE: A bit toasty, but not too bad.  The breeze made it tolerable
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:

-SSH x 10 (4-ct, IC)

-Plank Jacks (4-ct, IC)

  • Rockettes (4-ct, IC)

– 10 Windmills (4-ct, IC)

– 20 Moroccan Night Clubs (4-ct, IC)

– 10 Grady Corns (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY down Roadshow Run.  Head north on the path doing Nickel/Dime/Quarters (run 1 light do 5 reps, run 2 lights do 10 reps, run 5 lights do 25 reps) Go all the way to the small parking lot near where the main drive goes down to the ball fields.  Exercises are:

  • Merkins
  • Froggy Jumps
  • Imperial Walkers (2-count). NOT walking forward.

MOSEY to the hill south of the Bermuda Triangle

  • JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.  Do Flutter kicks or LBCs until the 6 catches up.
    • Round 1: Carolina Dry Docks
    • Round 2: Lunges (single count)
    • Round 3: LBCs (single count)

MOSEY to the Colosseum.  Stop at stop sign to do 20 Flutter kicks (4-ct, IC)

  • RUN to 3 o’clock position, do 20 SSH, run back down and then over to 9 o’clock position, 20 SSH, then meet back at center by Overlook.
  • Run to stairs. 10  SSH, run to the right about 50 feet, 10 SSH, run back to stairs and to the other side (left) 50 feet, 10 SSH, back to center. (NOTE: This was supposed to make a “UT” on our Garmin maps, but it ended up looking more like an anchor…)

MOSEY to AO

MARY:
20 American Hammers, 20 Dead Bugs (both 4-ct, IC)
COUNT-OFF & NAME-O-RAMA
6 sweaty dudes.
CIRCLE OF TRUST/BOM:
Be a LEADER, not a BOSS.  Leaders join the team, get their hands dirty, lead by example.  Bosses sit up in their executive chairs and tell others what to do.  F3 is not a “clipboard workout”.  Whoever leads, also embraces the suck along with the PAX.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

9/11 Remembrance Hill Climb Sept. 10 10 am at the Asylum, BBQ at Victor Ashe park Sept. 11 4 pm

Memory lane

THE SCENE: Very beautiful morning, sun rise was beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers- 10

lunge and reach -5 each leg

little baby arm circles- 10 each way
THA-THANG:
Headed out of the grindstone to the road and towards our destination on Orstead St.

Along the mosey we stopped at every stop sign. Merkins at each stop sign, #of letters in street name facing us = numbrr of Merkins.

Arrived at the base of Orstead St. . 77 mi took about 10 with PT at stops. Can be a nice change up hill. Even on a 45 min BD.

Hill repeats on- Acufs Ascent- base of Orstead St to Ceader St.
Hill is .09 mi, 42ft Elv Gain and max grade is 11%. It’s a beast because the grade gets step right in the middle.

5 Hill repeats. Hold 30sec plank when all finished. Rd 3 was a Bernie- 😳 , walk down together and run as soon as we got to bottom. No rest

Mosey back to AO. Every stop sign to Wright Rd stop and Sqauats. Same as Merkins , # = Letters. Once we got onto Vose street we walked one light pole and ran 2-3 light poles. Props to Hydrant for pushing Q to run more . Ran down Voss all way to walk way next to parking lot by Softball feild and playground.

Thang 2

Tabatta work

Rd1- Pull ups/body rows- 10 Rounds 20 sec on 10off

Rd2- Step ups- 9 rounds because Q got confused and stopped the clock early. 20 on 10 off.

MARY:
1 rd if Bruce Lee- 25 of leg raises, heels to heaven, LBC’s, Crunchy Frogs, 100’s on a 4ct
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Life gets busy, distracting, challenging, and sometimes not positive. When we face life’s challenges , think of the things you are grateful for. Expressing and accepting gratitude is a positive way to navigate the forest of life.
MOLESKIN:
Aucfs Acent- this hill is named after the legendary country music artist Roy Acuf that lived on Britch St right next to the hill. Q had the opportunity to be Roy’s neighbor growing up in Alcoa. He introduced me to the fiddle and was an awesome part of my childhood.

This hill was where I played as a kid, sledding down in during the blizzard of ‘93. Awesome memories while destroying our legs.

ANNOUNCEMENTS:
Beer mile at Moses – 9/10- sign up see mumble chatter.
Webelo Eagle Scout ceremony 9/23

Be Better

THE SCENE: Nice September morning. Not too hot or humid.
F3 WELCOME & DISCLAIMER

for sure


WARM-O-RAMA:
SSH IC x 12

Arm circles F/B

OYO stretching

THA-THANG:
Iron Pax week 0

all finished 2 rounds of Coe together

MARY:
Carried block back to flag approx 200 yards.
COUNT-OFF & NAME-O-RAMA
7 HIM’s
CIRCLE OF TRUST/BOM:

Be better – active, comparison destroys, look to be better than the best version of yourself. Christ is the model to build ourselves after. We are all on different journeys. Be the best you! 

“He who says he abides in Him ought himself also to walk just as He walked.”

‭‭I John‬ ‭2:6‬ ‭NKJV‬

“For to this you were called, because Christ also suffered for us, leaving us an example, that you should follow His steps:”

‭‭I Peter‬ ‭2:21‬ ‭NKJV‬‬

“What shall we say then? Shall we continue in sin that grace may abound? Certainly not! How shall we who died to sin live any longer in it?”

‭‭Romans‬ ‭6:1-2 NKJV 

F3 – A Spectator Sport?

THE SCENE: It must’ve been one, because it’s the first time I recall having spectators at an Equalizer workout that weren’t homeless, high, or both.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Rockettes IC

THA-THANG:

40 on. 20 off. Three rounds.

  • Jump Squat
  • Diamond Merkin
  • Freddie Mercury
  • SSH
  • Lunge
  • Box Cutters
  • Hang/PullUp
  • Lateral Lunge
  • Side Plank Left
  • Mtn Climbers
  • Side Plank Right
  • Bridge
  • Split Squat Left
  • Split Squat Right
  • Wide Merkin

MARY:

  • Hello Dolly IC | American Hammers IC
  • Flutter Kicks IC 
  • V-Ups | Stargazer IC x1

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Discomfort is the price for growth. @JeffHenderson

Iron pax week 0 2022

THE SCENE:  

pretty nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm circles
THA-THANG:
Iron pax week 0. 5 rounds of 20 thrusters and 20 merkins followed by 3 rounds of bear crawl 100 ft with burpee broad jump back and 5 more rounds of thrusters and merkins. Recovery lap and then pick up with another pax for time

MARY:
No
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Your actions speak so loud, no one can hear your words”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Beer mile next Saturday

Miles 4 Maryville October 22