F3 Knoxville

Christmas in…June?

THE SCENE: Cooler than it had been
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 rep demonstrations of the beatdown.
THA-THANG:
12 days of Christmas style workout. Started with exercise 1, then 2 and 1, then 3,2,1, etc. done on the greenway, stations at light posts

  • 1 burpee by the tree on top of Mt Crumpet
  • 2 kraken burpees
  • 3 diamond merkins
  • 4 BBS
  • 5 jump squats
  • 6 iron mikes
  • 7 flutter kicks
  • 8 monkey humpers
  • 9 WWII sit ups
  • 10 Peter Parker push-up
  • 11 X factors
  • 12 body builders

MARY:
Pax roulette
COUNT-OFF & NAME-O-RAMA
Welcome 010 and Lassie posting down range
CIRCLE OF TRUST/BOM:
Failure is the opportunity to start again more intelligently
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout next weekend. Beer mule July 16 at Moses’s

Speedway-Who made this thing up?

THE SCENE: Pleasant 67 degrees. Welcomed break to the heat and humidity  that we have had this week.
F3 WELCOME & DISCLAIMER

1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be her

5. Know your limits and do the best you can


WARM-O-RAMA: Continue reading

Motor City Shuffle Away From Pride

THE SCENE: Humid but Beautiful Day

F3 WELCOME & DISCLAIMER ✔

WARM-O-RAMA:
Inchworm, Tennessee Rock’n Chair, LBACF, LBACB, Rocky Balboa

THA-THANG:
Line up along the southside curb of the AO Flag parking lot. Time to introduce the Motor City Shuffle!

Make your way across the lot utilizing the following sequence of exercises: Lunges x2, Burpee Broad Jump x1, Merkins x 5, Plank Jacks x 5, Frog Jump x1.  Fun!

Mosey to Larger Student Parking lot.  Six stations spread out across the lot and marked by cones with an exercise at each.  Battle Buddies pick a cone to start at.  PAX perform the exercise at the cone for 45 seconds.  When the Q calls it, switch to the next station, rotating in a counter-clockwise fashion. AMRAP. Exercises:

Cone 1 : Hand Release Merkins

Cone 2: Jump Squats

Cone 3: Flutters

Cone 4:  Round the Clock Merkins

Cone 5: Iron Mikes

Cone 6: Australian Snow Angels

Mosey back to AO Flag parking lot.  Complete one more round of the Motor City Shuffle, traveling back across the lot.  Woof!

MARY:
Nolan Ryans in cadence x10 each side

COUNT-OFF & NAME-O-RAMA
7 strong

CIRCLE OF TRUST/BOM:
This month most of the world celebrates “Pride Month.”  The truth is, there is not one verse in God’s word that celebrates or exalts pride in ourselves for anything.  This is especially true for celebrating pride in any sin that He considers an abomination, evil, not worthy of His kingdom, against His created order, and disastrous for not only the people engaged in it but those around them impacted by that sin. In fact, the Bible continually states that God despises pride and exalts humility. I came across a recent post by a brother in F3 Nation that I read to the PAX concerning a heart that desires humility. This is a tough attribute to cultivate and one I believe can only truly (in a way that glorifies God) be done with the help of the Holy Spirit.  My aim is to be more like the below, with His help.  I need all of you to hold me accountable.  Let’s celebrate humility and not depravity.  Imagine how different out world would be if every man across the planet sought to cultivate the kind of heart expressed here:

MOLESKIN:
Kudos to Vonnegut for making it back out after his first beatdown on Monday.

ANNOUNCEMENTS:
Convergence July 2

It was all by chance

THE SCENE: Another perfect gloom. Humidity was slightly less than it has been.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
coin flip to determine our fate. Moses got the honors, tails so we went to spaghetti hill.
Mosey to Spaghetti hill. some Frankenstein quad stretches and little baby arm circles as we ran. Cherry pickers in the valley

THA-THANG:
Start at valley

  • 10 HR merkins
  • run to top of Spaghetti hill
  • 10 sc Iron Mikes
  • when you pass another pax on the hill you both have 5 burpees.
    repeat for time
  • it was getting very grueling, Q called for a 5 min burpee pause about 20 min in. Finished one last round with burpees before we hit recover.
  • pac ran up Heartbreak hill together. 20 BBS at top
  • mosey to base of Mt Wombo
  • 20 BBS
  • run to top of Wombo hold plank for 6
  • mosey back into park to GS

MARY:
2 arm Superman’s ic, flutter kicks ic with a couple of leg holds, hip raises ic
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Did you hear about the rose that grew
from a crack in the concrete?
Proving nature’s law is wrong it
learned to walk with out having feet.
Funny it seems, but by keeping its dreams,
it learned to breathe fresh air.
Long live the rose that grew from concrete
when no one else ever cared.”Tupac Shakur

MOLESKIN:
Very cool to meet Veeps brother in law Lassie posting DR from Soul S.Korea
ANNOUNCEMENTS:
June 25th 2.0 workout at BS 8:15

July 6th Convergence

July 16th Beer Mile at Moses

 

Take 2 on this workout worked

THE SCENE: Hot, but better than earlier in the week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up? I think we were warm enough but still did a few things to get the muscles ready
THA-THANG:
Start at 1st cone. Do 1 of the first exercise. Run to cone 2 do qty of 2, run back to cone 1 and then to cone 3 where you do qty of 3, run back to cone 1 and then to cone 4 etc etc etc. 8 cones total. Exercises are

  • Shoulder tap Merkins 2ct
  • Russian rockettes 2 ct
  • Toe touch merkins 2ct
  • Side lunges 2ct
  • Inch worms w/Merkin
  • toe touch crunches 2ct
  • diamond Merkins
  • marge Simpsons

MARY:

crunches in bunches

COUNT-OFF & NAME-O-RAMA

13 pax

CIRCLE OF TRUST/BOM:
Your actions can make a big impact. Be a Christ follower and live like one.
MOLESKIN:

we didn’t have an FNG today, so we “met” Tweet-E again. Love that guy! His story is an amazing one of Gods love for him.

ANNOUNCEMENTS:
Convergence at Juco