F3 Knoxville

As a Man Thinketh

THE SCENE: Cool and Cloudy (33˚F)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers 8 (4 Count), Little Baby Arm Circle 15 Fwd/Bwd, High Knees (1 Minute)

Indian Run to Mt. Krumpet!  (Looping down the trail along Darwin, across the wood bridge, and finally across the road all the way to Krumpet.)

THA-THANG
Krumpet Dora (Krumpa…Drumpet…)

Split into two man groups for partner Dora.

Hill Workout….Alternate from Bear Crawl, Bernie, and Sprinting to the top of Krumpet.

  • Hillbilly’s 200 (2 Count)
  • Dry Docks 200
  • Squats 200
  • Mountain Climbers 200 (4 Count)
  • Big Boys Sit-ups 300….for a lucky few

MARY
Ab-Kraken; LBC’s x 20, Pick Pounder x 10, (4 Count) Captain Thor’s x 5, Pick Pounder x 10, (4 Count) Box Cutters x 10, Pick Pounder x 10 Big Boys x 20, Pick Pounder x 10
CIRCLE OF TRUST/BOM:

13 Strong at the Bombshelter! Back Up, Butterfingers, Cable Guy, Dreamer, Drifter, Emeril, Hammy, Jamaican, Neighbor, Pinocchio, Proton, Tin Man, Wood Shack

As a Man Thinketh

Into your hands will be placed the exact results of your own thoughts; you will receive that which you earn; no more, no less. Whatever your present environment may be, you will fall, remain, or rise with your thoughts, your Vision, your Ideal. You will become as small as your controlling desire; as great as your dominant aspiration.  – James Allen

https://www.gutenberg.org/files/4507/4507-h/4507-h.htm

All that we are is the result of which we have thought. The mind is everything. What we think, we become. – Buddha

Your disposition will be suitable to that which you most frequently think on; for the soul is, as it were, tinged with the color and complexion of its own thoughts…

Your life is what your thoughts make it. – Marcus Aurelius

 

 

 

 

BRICK

THE SCENE: 34 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey on “Tha-Thang” Loop
THA-THANG:
Complete the #BRICK in alternating 5 & 10 reps of each of the following exercises and complete a lap between each set. Rinse and Repeat.

  • Burpees
  • Rocky Balboas IC
  • Incline Merkins
  • Capt. Thor’s
  • King Kong Thrusters

MARY:

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
CIRCLE OF TRUST/BOM:

BRICK: A singular positive Habit that is Advantageous to the individual or others

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

Levels of Burpin’ Bernie

THE SCENE: 40ish and damp, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to rails. Battle buddy up and knock out 100 inverted rows as a team while one HIM runs down in back in the parking lot before relieving battle buddy.

Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Shoutout to Erector, Judge Judy, and Trolley for making it all the way to level 10!

MARY:
No time. Arrived at AO with two minutes to spare.

COUNT-OFF & NAME-O-RAMA
18 HIMs came out to support me for my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally. 

MOLESKIN:

Shoutout to Erector for knocking out a long pre-run and to Bagger and Judge Judy for joining me in the pre-ruck.

ANNOUNCEMENTS:
Bring snacks on Wednesday and Friday for the kids at the Wesley House.

For Wesley

THE SCENE: 40 and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
“Fake Rocky’s”, Burpee, Lunge, Imperial Walker, Merlin, Plank Jack, Squat, more “Fake Rocky’s”
THA-THANG:
BLIMPS…

  • Burpees: 10-9-8-7-6-5-4-3-2-1
  • Lunges: Same
  • Imperial Walkers: Same
  • Merkins: Same
  • Plank Jacks: Same
  • Squats: Same

10-8-6-4-2: Thrusters at half lap

9-7-5-3-1: “Fake Rocky’s” at start

Hello Dolly’s, Flutter Kicks, Extenders, and LBCs IC x 10 at midfield on soccer field.

On soccer field:

4-Corner Presses, 4-Corner Leg Extensions, and 4-Corner Thrusters/Overhead Press x 10-9-8-7-6-5-4-3-2-1 w/ sprints to midfield and do a merkin… 

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Felt great to be out in the gloom. Cherish these moments. Don’t take them for granted!
MOLESKIN:

ANNOUNCEMENTS:

S/O to Zygote on the birth of a healthy baby boy, Wesley!

Just 3 reps

THE SCENE: 38 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

10 squads ic

10 imperial walkers x10 ic

10 imp squat walkers ic
THA-THANG:
1/2 mile loop, do 3 reps of said exercise at each light pole. Only do one exercise per loop. Once loop is complete, lunge 33 times , then begin the next loop w the next exercise. Exercise were;

  • Merkins
  • bobby jacks. Combo of Bobby Hurley’s and star jacks
  • cmu curl/cmu row

MARY:
Doracides

100 Peter Parker’s 2ct

200 flutters /4ct

300 lbc

COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Friction, the right amount of friction is needed. Not enough, nothing happens , too much friction is counter productive.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.