F3 Knoxville

Asylum Q = 1 : Elevation Patch = 0

THE SCENE: 46 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30, Baby Arm circles forward and back x 10

THA-THANG:
Grab a partner and a CMU

Round 1  – Mosey to the top to the Pathway just past Everest, One partner goes down one side of the hill with the other goes down the opposite side.  When at the bottom run back to the top and do 2 partner mericans, repeat until you reach 8 partner mericans

Round 2, Same as round one except one partner carries CMU up the hill(Everest site)  4 trips up the hill with 5, 10, 15 and 20 4 cnt LBC,  if your partner is not up the hill when you are done with LBC’s burpees while you wait.

Return back to AO the quick way(up Everest), trade of CMU with partner half way up.

COUNT-OFF & NAME-O-RAMA
24 PAX
CIRCLE OF TRUST/BOM:
Do the right thing, Love your neighbor like yourself and don’t ignore Bunny on group me(or we will take CMU’s to Everest)

 

Hill o’ cones

THE SCENE: Clear with a full moon and colder (46) than the Q thought.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, merkins, rockettes,  10 burpees
THA-THANG:
Spread out along the hill starting at the speedbump and moving all the way up to the splash pad are cones with different exercises and quantities. Run to cone, do exercise and run back to start.  Run to next cone, do exercise and run back to start, repeat until all the cones have been reached. The exercises are:

  • Bear crawl 15 yards
  • 10 frog jumps
  • 20 35lb plate presses
  • 5 inch worms
  • 5 burpees with claps
  • 20 shoulder tap merkins
  • 20 lunges (each leg)
  • 4 round the clock merkins
  • 10 burpees
  • 30 calf raises on curb
  • 20 box jumps
  • 20 table rows

when done take two 35lb plates for an Indian run around track. Person in the back does 2 burpees as the others carry the plates doing presses, overhead carry, curls, triceps etc. 2 1/2 laps.

MARY:
Flutters, elbow to knees, American hammers
COUNT-OFF & NAME-O-RAMA
3
CIRCLE OF TRUST/BOM:

When hardship and pain and downright calamity is upon us, our friends and family can’t be there 100% of the time. So who has our back?
Paul wrote in Romans Ch 8…
“Who shall separate us from the love of Christ?
Shall trouble or hardship or persecution or famine or nakedness or danger or sword? As it is written: “For your sake we face death all day long; we are considered as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
‭‭Romans‬ ‭8:35-39‬ ‭NIV‬

MOLESKIN:
The comment was made there are no hills at the Equilizer, but after running back and forth from the speed bump, it seemed as if was growing in elevation
ANNOUNCEMENTS:
Hardship Hill

Monday runday

THE SCENE: 46
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Coupons on hand:

60# bag x 3

90# bag

40# bag

Carry all bags and straps to soccer field.   Lash the 40# and 60# bags together.

Drag the sandbag to midfield as fast as possible, drop the bag and sprint to end line.  Jog/ walk back to midfield and drag the sandbag back to the beginning.   Rotate to the next bag and repeat.

Mosey another lap and carry the sandbags back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Columbian neck tie mission complete

THE SCENE: 45, windy and crisp w a slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10

tempo merkins x10

proton Parker’s x10

jog the grinder a few times

imperial squat walkers x 23 ic
THA-THANG:
Mosey to the base of kiddie slope for Columbian neck tie

  • Run to the first cone run back to base and do 1 neck tie
  • Run to cone 2, run back to base for 2 neck ties
  • Continue until up to 20th cone , run back for 20 neck ties
  • Total of 220 Columbian neck ties and close to 4 miles of distance covered

MARY:
None
COUNT-OFF & NAME-O-RAMA

14 pax
CIRCLE OF TRUST/BOM:
God will give you more than you can handle but he will be there to help you get through it.
MOLESKIN:
At the halfway point during the workout, I  hit a wall, I went dark and thought to myself , this is too hard , I don’t know that I can complete all 20 cones… I knew that we had 20 cones but a few only saw 17-18 cones, which created some mumble chatter once they saw that there was more to do ! Seeing ALL THOSE cones lined up the hill really puts your mind in a place you don’t want to be. Knowing what we went through today , suffering through the workout, we or let’s say I found a way to get through and complete the planned workout. Last time we tried , we fell short of time. We fell short on official F3 time but were so close to completing the mission ! I really appreciate everyone staying a few minutes past so we could complete the workout! Everyone persevered through the workout ! Thank you and rest assure, we won’t need to do it again now that we finished what we started!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mettle Forger WOD

THE SCENE: Overcast, 46°F, Feels like 42°F, Humidity 80%, Wind 8mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • Cherry Pickers (slow for stretch) 5x
  • Little Baby Arm Circles 15x IC Forward & Reverse
  • Merkins 10x OYO

THA-THANG:

  • Mettle Forger WOD
    • Buy in: 100 Burpees
    • Part 1: (complete reps in any order)
      • 100 Dips
      • 100 Squats
      • 100 Mountain Climbers 4ct
      • 100 BBS
      • 100 Flutter Kicks 4ct
    • 1 Mile run
    • Part 2: (complete reps in any order)
      • 100 Merkins
      • 100 Handstand Merkins (instead of pull-ups)
      • 100 Lunges
      • 100 Hammers
    • 1 Mile run

MARY:
No time for mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes we need help to get through tough situations. Family is there for us no matter what, but sometimes family is more than just blood relations. Even Moses needed help to hold up his staff for the Israelites to win the battle, even with God on their side. Trust in your family and your chosen family to lift you up when needed.

MOLESKIN:

ANNOUNCEMENTS:
May 4th – 5k race at PHS at 3pm – https://runsignup.com/Race/TN/Powell/RunforthePanthers5k#

Workday at Fountain City Park to install a Buddy Bench and a Hopscotch court at 8:30am. Bring any tools you have to help with the installation.