F3 Knoxville

Ropes and bricks

THE SCENE: It was a sultry morning – the energy and emotional tension was overwhelming with gratitude and a desire to get better
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I gave the chance prior to beginning
THA-THANG:

Jump ropes cinder blocks:

  • Stretch – before the timer starts – we are all grown ups:
  • 100 jumps
  • 20 squats w /blocks
  • 20 blocky
  • 20 American swings with blocks
    • Run to pooper with block (overhead)
  • 20 step ups
  • Mayberry’s Corner
  • 20 jump ups (no block)
    • Grab block overhead run back
  • 100 jumps
  • 20 iron mike with block
  • 20 Curl and press
  • Plank and hold on block for as long as you can last person to fall then –
  • 100 jumps
    • Run to pooper with block overhead
  • 20 step ups
  • 20 triceps raises
  • 20 Over head press
    • Run back with block
  • 100 jumps
  • 20 offset Merikans switching hands
  • 20 no hand get ups with Block
  • 20 Russian Swings
    • Run Back with block overhead
  • 20 step ups
  • 20 jump ups
  • 20 tri raise
  • 20 overhead press
  • Half Mayberry’s corner
    • Run Back over head
  • 20 squats
  • 20 curl and press
  • 20 Russian Swings

COUNT-OFF & NAME-O-RAMA
Junk, Scooter, lazy boy, bow flex, tank, shooter, Toe Box, Cosmos, Tweety
CIRCLE OF TRUST/BOM:

When asked for clarity –
She (Mother Teresa)said firmly, “No, I will not do that.” When asked why, she said, “Clarity is the last thing you are clinging to and must let go of.” He commented that she always seemed to have the clarity he longed for. She laughed and said, “I have never had clarity; what I have always had is trust. So I will pray that you trust God.”
…
“There is something in all of us that always wants clarity. It is part of our sinful ego and a common expression of our insecurities. Clarity can become an idol that replaces authentic trust in God. In many ways, we would rather understand the details of the road ahead than rest in deep intimacy with the God who has promised to direct our steps. He has never promised to show us a detailed 10-year plan. Clarity can actually become spiritually counterproductive as it shortchanges trust, a life of faith and moment-by-moment dependence on God.”

MOLESKIN:
It was great and we all got better
ANNOUNCEMENTS:

Ode to Bagger/Copyright Infringement

THE SCENE: 43 degrees. Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x Cherry Pickers, 20xLBAC Forward/Backward, 10xTempo Merkins, 10xTempo Squats

Chumbaburpee! – Performed to the song “Tubthumping” by Chumbawampa. Perform SSH for the entirety of the song and perform a burpee every time the song says “I get knocked down”. There’s no doubt we were all warm after this!

THA-THANG:

Paying homage to Bagger at the first Q since he left, I copied my favorite workout that he Q’ed

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is close to a half mile so it ended up being the Burpee Double Mile.

Mosey to large West side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 20 Big Boys
  • 40 Mountain Climbers
  • 5 Burpees

Mosey back towards AO

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
9 HIMs got better today

CIRCLE OF TRUST/BOM:

What’s your legacy?  Today marked one year since my grandmother passed away. She was an amazing Christian woman who was always looking to help others. When I think of the legacy that she left behind, I think of being a humble servant. My grandma was 80 years old when she passed away, still push mowed her one-acre yard, made meals every Tuesday for the shut-ins at church, went on mission trips to Honduras every year, and much more. She never let her age, and sometimes her health, get in the way of serving others. She was a remarkable woman and example to our family.

MOLESKIN:
Shoutout to the PreRuck crew Jude Judy and Spotter and Erector for the PreRun.
ANNOUNCEMENTS:
Wesley House workout tonight. Launch of the Quaken AO on Friday AM.

Planks a Lot

THE SCENE: 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High plank 20 sec
Low plank 20 sec
Shoulder taps 10 4-count
Mountain climbers 10 4-count
Plank jacks 10 4-count
Peter Parker’s 10 4-count
THA-THANG:
Mosey to the Educator
5 Burpees. Sprint up perform 1 set of 2 exercises mosey down and do 5 burpees. Sprint up and move on to next set.
Set 1:
High plank 30 sec
Low plank 30 sec
Set 2:
Shoulder taps 20 4-count
Mountain climbers 20 4-count
Set 3:
Plank jacks 20 4-count
Peter parkers 20 4-count
Set 4:
Plank walk curb
Negative Merkins 20
Repeat
MARY:
Bear crawl parking lot doing merkin on each line. Round 2: 2 Merkins.
LBCs 1 minute.
COUNT-OFF & NAME-O-RAMA
12 mighty men including Taser, whom I couldn’t tag.
CIRCLE OF TRUST/BOM:
This is the only light in my dark life right now. This is my escape. When I can forget about work and let my mind free. Fellowship and hard work with you fine men. Thank you guys for being here and contributing to that light.
MOLESKIN:
Shoulders and core, bruh.
ANNOUNCEMENTS:
Habitat help on March 9, next Saturday.

Cherry Popped (VQ)

THE SCENE: Great 50 degree weather. Dry

WARM-O-RAMA:
25 x SSH and 8 x Cherry Pickers
THA-THANG:
Six stations. When finished with one run to the next. Repeat until time is up. Ran close to 3 miles

  • 10 Burpees
  • 25 Tri-dips
  • Cone to cone bear crawl merkins
  • 15 Bobby Hurleys
  • 15 Carolina dry docks
  • 10 Box cutters

MARY:
Burpees. Run to to station 2 for tri-dips. Back to AO for more burpees and then BBS.
COUNT-OFF & NAME-O-RAMA
14 HIMS out at The Dog Pound. Junk, Mayberry, Gibbler, Scooter, Bartman, Tweet-E, Bowflex, Tank, I-Beam, Pepper, Snitch, Abacus, Detention, Toe Box

CIRCLE OF TRUST/BOM:
You are either growing or dying. Stepping outside your comfort zone is key to discovering your passion, accomplishing your goals and finding happiness. Start with small steps to get out of your comfort zone to keep growing. “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” Abraham Maslow

MOLESKIN:
Thanks for the encouragement through my first Q. Felt good to get it out of the way.

Brickyard Doracides

THE SCENE:  Finally DRY but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sprinklers IC x 20, Chinooks IC x 20, Rockette Hillbillies IC x 20, Hammy and Quad Stretch, SSH IC x 20

THA-THANG:
Doracide – partner up – Pax 1 listed exercise, Pax 2 suicides with burpees

  • 100 BBS
  • 200 Merkins
  • 300 Jump Squats
  • 400 SSH
  • repeat until 6 is finished

MARY:
Do-ah-diddy with flutter kicks and box cutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
5 Characteristics of a Godly Man:  Serve the King, Step Up and lead, Speak Out, Stand Strong, Stay Humble

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.