F3 Knoxville

Learning From Others

THE SCENE: Perfect: lower 60’s, started off a bit foggy then ended up clear and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15 forwards and backwards, Tempo Squats x 5 slowly, Tempo Merkins x 5 slowly
THA-THANG:
Numbered off into two teams, each of the following exercises was treated as a team competition

  • Round 1: Each team raced across the event lawn, but our mode of transportation was Monkey Jumpers (3 Monkey Humpers followed by a Broad Jump). First team fully across would have won, but we got kicked off the grass so we called it a tie.
  • Round 2: moseyed over to the other event lawn with the new patio. This time we did 11’s as teams, but with a few twists. Between each exercise was 11 steps of Bear Crawl Toe Taps going forward or Crawl Bear Toe Taps going backward. The exercises were Burpees and Single Leg Merkins. So the first set was 1 Burpee, 11 steps of Bear Crawls with toe taps each step, 10 Single Leg Merkins, then 11 steps of Crawl Bears with toe taps each step. Team One won this one.
  • Round 3: Still at the other event field, we paired off within our teams for Doras, first team for all pairs to finish wins. Exercises were 100 x Single Leg Burpees, 200 x Star Jumps, and 300 x Big Boy Sit Ups while one partner runs up the pathway and touches the far light post and runs back. We had to call it for time, but Team One was the closest to finishing and won on a technicality.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I mentioned at the start of the workout that I didn’t come up with this, and that it was actually a workout I hopped in on with one of the AO’s in Nashville a few weeks ago while visiting family. Building off of Swanson’s encouragement to seek out and be willing to receive accountability, I encouraged us to couple that with seeking to also learn from others, both here and from outside sources or people outside of our normal circles. Like I had mentioned, I learned this workout from another AO and would never have thought of it on my own, and I tend to pay attention to others’ Q’s and take note of what I like and incorporate them into my own workouts. Supposedly Einstein is quoted saying that when we stop learning is when we start dying, so let’s go out of our way to learn from one another and not become complacent with what we know

tightrope walking

THE SCENE: 66* and a little muggy, perfect sweat angel weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps x15
OH Claps x15
Merkins x10
Hillbilly’s x12
Tempo squats x12
SSH x15
THA-THANG:
Mosey out of the start point towards parking lot, make a left and head towards Broadway.  Didn’t have to wait long at the light, crossed over Broadway and through the Commercial Bank parking lot over to the back parking lot of Regions Bank.

Four cones spaced out in the parking lot, paying homage to Magic Mic’s beatdown at BB from last week.

Round 1: Lunge walk between cones, perform jump squats at cones increasing reps 4, 6, 8, 10.  Mosey back
Round 2: Crawl bear between cones, perform merkins at cones increasing reps 5, 10, 15, 20. Mosey back
Round 3: Frog jump (hands must touch ground) between cones, perform (someone said you like) burpees at cones increasing reps 2, 4, 6, 8.  Mosey back.

10 count breath snagger and then mosey up Lynnwood Drive a few buildings until we reach the parking lot with the coupons.  Everyone grab a rock, start the music up and run through as many rounds as you can in 10 minutes.

  • Boulder squats x15
  • Curls x20
  • OH Press x20
  • Rock swap merkins x10
  • Run at 80% pace to the brick wall and return.  Lather rinse repeat until timer goes off.

Quick mosey back down Lynnwood to the Regions parking lot again and circle up.  Amazon style swapper, two exercises back and forth with no rest between, decreasing reps each round.  Also, a different PAX leads the round each time.  Rep counts were 10, 7, 5 for each exercise.

  • Four count merkins
  • Tempo squats

Mosey back the way we came, through the bank parking lot and back across Broadway to the church parking lot to finish up.

MARY:
CASH OUT WITH ATMS!!!
American hammers x15
Flutters x10
COUNT-OFF & NAME-O-RAMA
10 Strong: Duggar, Swanson, PDA, Filter, SpaceX, Magic Mic, Walrus, Herbie, Puck, Abort
CIRCLE OF TRUST/BOM:
I asked if anyone knew who Karl Wallenda or Nik Wallenda are, which Filter did (I forgot your Applebee’s trivia gift card).  Karl Wallenda was a pretty famous tightrope walker who began his career in the 20s.  The Ringling Brothers added him to their circus, and he helped create some crazy stunts including the pyramid of people walking on a tightrope (which did kill a few members of his team in one accident).  Karl was killed as well while attempting to walk between two hotels in Puerto Rico.

Later on, his great grandson went back to the same spot and accomplished the walk.  Funny enough, earlier this year he walked 1800′ across an open volcano that took him over 31 minutes to cross.  Why would someone go back to the spot that killed their ancestor and attempt the same thing?  Legacy.  He wanted to keep the family legacy alive.  I hope that I am capable of something that will inspire someone else to come behind me and repeat, or even elevate to another level.  And I sincerely hope if I can that its something worthy of being referred to as legacy.

Belated D-Day WOD

THE SCENE
65 and Clear

THE THANG
This workout is a memorial to the men who gave their all on June 6, 1944…

To get this invasion started: Ruck to Bearden Middle School Track, approximately 1.5+ miles

Evolution UTAH
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Ruck Curls
10 Ruck Swings

Farmer’s carry ruck one lap around the track

Evolution OMAHA
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Push-Ups
10 4ct Shoulder Taps

Farmer’s carry ruck one lap around the track

Evolution JUNO
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Sit-Ups w/Ruck
10 4ct American Hammers

Farmer’s carry ruck one lap around the track

Evolution GOLD
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Upright Rows
10 Ruck-on-Front Squats

Farmer’s carry ruck one lap around the track

Evolution SWORD
25 (4ct) Flutter Kicks
15 Ruck Thrusters

5 rounds:
10 Lunge w/Ruck Overhead
10 Overhead Ruck Press

Farmer’s carry ruck one lap around the track

To finish this invasion, ruck back to start point, 1.5+ miles

 

The Project: HEAVY 7s

THE SCENE: cool and gloomy
F3 WELCOME & DISCLAIMER: Regular + COVID
WARM-O-RAMA:
A little bit of this and a little bit of that
THA-THANG:

  • Mosey to Parallel Bars/Pool Wall for 7s: Dips + Muscle Ups
  • Mosey to Recruiting Center
  • Heavy 7s:
    • BIG TIRE: Derkins + Box Jumps
    • BIG TIRE: Tire Flips + Tire BBS
    • Cut Telephone Poles: Squats + Overhead Press
    • Cut Telephone Poles: Curls + BBS
    • CMU: Blockees + Kettle Swing
    • CMU: Thrusters + Squats
    • Double Stack CMU: Incline Merkins + Jump Over
    • Double Stack CMU: Side Step + Derkins
    • Dumbbells (35s): Curls + Tri Ext
    • Dumbbells: (40s): Rows + Overhead Press

MARY: NO TIME

COUNT-OFF & NAME-O-RAMA
5STRONG: Erector – Chaco – Pi – Nuclear Ninja – Snaggletooth

CIRCLE OF TRUST/BOM: (In light of Father’s Day, I wanted to share a devotional about the kind of Dad our God is to us.)

How Much God Wants to Bless You (from Solid Joys by John Piper)
“The Lord will again take delight in prospering you.” (Deuteronomy 30:9)

God does not bless us begrudgingly. There is a kind of eagerness about the beneficence of God. He does not wait for us to come to him. He seeks us out, because it is his pleasure to do us good. God is not waiting for us; he is pursuing us. That, in fact, is the literal translation of Psalm 23:6, “Surely goodness and mercy shall pursue me all the days of my life.”

God loves to show mercy. Let me say it again. God loves to show mercy. He is not hesitant or indecisive or tentative in his desires to do good to his people. His anger must be released by a stiff safety lock, but his mercy has a hair trigger. That’s what he meant when he came down on Mount Sinai and said to Moses, “The Lord, the Lord, a God merciful and gracious, slow to anger, and abounding in steadfast love” (Exodus 34:6). It’s what he meant when he said in Jeremiah 9:24, “I am the Lord who practices steadfast love, justice, and righteousness in the earth. For in these things I delight, declares the Lord.”

God is never irritable or edgy. His anger never has a short fuse. Instead he is infinitely energetic with absolutely unbounded and unending enthusiasm for the fulfillment of his delights.

This is hard for us to comprehend, because we have to sleep every day just to cope, not to mention thrive. Our emotions go up and down. We get bored and discouraged one day and feel hopeful and excited another.

We are like little geysers that gurgle and sputter and pop erratically. But God is like a great Niagara Falls — you look at 186,000 tons of water crashing over the precipice every minute, and think: Surely this can’t keep going at this force year after year after year. Yet it does.

That’s the way God is about doing us good. He never grows weary of it. It never gets boring to him. The Niagara of his grace has no end.

MOLESKIN:
HEAVY THURSDAYS are a great workout at The Project but because of COVID precautions we wanted to create enough stations with multiple movements at each station so PAX can get a diverse workout without sharing equipment. Also challenged PAX to try something new (BIG TIRE, Telephone pole, etc) in addition to CMUs. 

ANNOUNCEMENTS:
Encouraged new guys to Q or Co-Q with any of us.

Getting educated

THE SCENE: 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 Body Builders
  • 3 Inside Out Merkins
  • 5 Bobby Hurleys
  • 5 Box Cutters
  • 10 Bicycles

THA-THANG:
Run on over to the Educator (~0.5mi)

2 Burpees at the bottom of the hill, bernie up, complete the exercises at the 5 cones before running back down the path and repeating. Each round you must increase your burpees at the bottom by 2 reps.

Exercises are:

  • 5 Body Builders
  • 10 Inside Out Merkins
  • 15 Bobby Hurleys
  • 20 Box Cutters
  • 25 Bicycles

MARY:
20 BBS and a 6 inch leg hold for 40 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
16 Men getting it done
CIRCLE OF TRUST/BOM:
But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.

MOLESKIN:
FNG – Round-a-bout!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.