F3 Knoxville

pavalon

THE SCENE: slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

T Merk IC x 10

T Squat IC x 10

Lil baby arm circles IC x 10

Cherry Pickers (with the short shorts on) IC x 7

Mosey
THA-THANG:
Insert information about the workout.

 

Lil merks and flutters at base of Maddercorn

  • Pavalon
  • 10 Pullups, 10 burpees, 10 BBS, then 9,8,7…..

Mosey to the tavern

5 turkish get up, 5 man makers at the top

Mosey back

MARY:
10 merkins OYO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes life hands you what seems like a bad set of circumstances, but you must not get down and frustrated. Sometimes this bad situation is actually something good. A friend of mine received what was seemingly bad news, but now (not for sure) it seems like what was previously bad conditions are actually something better. So, roll with the punches life throws you filthy animals.

MOLESKIN:
Frosty smiled at the verrrry end
ANNOUNCEMENTS:
Hardship Hill

Convergenec on the 30th

They’re Back

THE SCENE: Calm, clear, 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21, Baby arm circles forward/reverse x11, Imperial squat walkers x10, Cherry pickers x10, and mosey to Waxjob Hill.
THA-THANG:

7’s on Waxjob Hill – Burpees to WWII Sit ups, bear crawl up – run down.

3/4 mile Indian run. Front man carries 40# sandbag, man from back takes sandbag and all performs 3 squats. Continue run until group returns to the AO.

11’s on the Grinder – Running the length of the Grinder

Three set of 11’s all using CMUs progressing from:

  • 1 Squat trust ⇒ 10 On the Shelf
  • 1 American Swings ⇒ 10 Dead lifts (per arm)
  • 1 Decline merkins ⇒ 10 Bent rows

7’s on the Grinder

1 Pull up ⇒ 6 Step ups per leg

MARY:

11 V ups, 11 box cutter, 11 V ups, 11 WWII sit ups, 11 V ups

COUNT-OFF & NAME-O-RAMA
5 faithful HIMs

CIRCLE OF TRUST/BOM:
In April 2013 at just under 4 years old my great nephew, Whitt, was diagnosed with leukemia.  Using a protocol from St. Judes Hospital, he immediately began chemo treatments at a children’s hospital in Fort. Worth with maintenance administered in Midland, Texas.  A year later Julie and I visited them during a quick Texas tour to see family members.  Bald headed with a port inserted in his chest, we accompanied Whitt for one of his chemo treatments.  The chemicals were not pleasant to receive and nausea and sickness was the normal side effect.  His parents would always comment that Whitt never whimpered, never cried, never complained.  He always took it like a real trooper.  That April day in 2014 was no different.  In fact, Whitt played in a T-ball game that evening and played very well.  Whitt’s dad was on the field when a father from the other team was commenting that his son had a really tough day since he had swim practice before the ballgame.  My nephew said he could sympathize because his son had a chemo treatment earlier that day.  You could hear the crickets.

In 2016 the treatments ended and Whitt has remained cancer free.  Almost 10 now, he has become a really, really good baseball player.  Whitt has been a constant reminder to me that God does not test those who trust in Him more than one can endure.  Whitt trusted God as much as any 4 or 5 or 6 year old boy could.  He is brave and he endured.

Various fund raisers were held in the tight knit West Texas town of Midland.  I must have 8 to 10 Whitt-Man t-shirts.  Most of them have two Bible verses on the back.  The first is Deuteronomy 33:27.  The next is Psalms 113:7-8.  Check them out.  They will encourage you.

Heroes come in many shapes and sizes, genders, and ages.  Whitt will always be my hero.  He lifts my spirit.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at the Asylum followed by the 3rd F.  Festivities start at 7:00 am on Saturday, March 31st.  Be there or be square.

New ex – Galway Hookers and Dead Hang Doras

THE SCENE: 44* and clear, right in the range where you start cold and end up fine, or layer up and start fine and get heat stroke. Aye!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slowzy lap around the lawn of World’s Fair Park
Super Squats (4 count exercise, down up squat as 1,2 then up down calf raise as 3,4)
Peter Parkers
SSH
THA-THANG:
Quick key grab and mosey out of start point toward amphitheater, going up behind it and then left across the pedestrian bridge.  Hold up and get second opinion on cone spacing from Swanson, who knows the first routine coming.  Taken from Filter, first routine is the Welsh Dragon.  Start at cone, bear crawl forward four steps, then do: 1 merkin, 1 plank jack, 1 four count shoulder tap.  Then bear crawl forward four steps and do 2 of each of those exercises.  Continue four bear crawl steps and increase rep count by one each iteration until reaching the second cone.  I think most of the PAX made it up to 8 reps, and I know I was smoked after one round.  10 count recovery while walking back to first cone.

Second routine is similar to the first, which I stole the format from Filter.  When I was in Ireland last week, we kept coming across things dedicated to this certain fishing boat.  There were statues of it, beers named after it, paintings referencing it.  That boat is the Galway Hooker, which has a very sturdy bottom half to withstand the choppy waves of the Atlantic.  So the next routine was the Galway Hooker, which consisted of taking four lunge steps forward then doing:  1 four count monkey humper, 1 super squat (squat then calf raise).  Then take four lunge steps forward and do 2 reps of each.  Continue until reaching the second cone, which I had Swanson move further as the lunge steps covered more ground.  Again got up to 8 reps, which also smoked me.

I gave the PAX the choice of which they wanted to do for round three, which they decided to just combine the two.  So you’d start at one and do 4 bear crawl steps and 1 rep of the exercises, then take four lunge steps and do the leg exercises.  Repeat increasing the reps, which we got to 4 of each.

Recover and mosey over to the base of the Big Ball for a different kind of Dora.  One partner does reps, but instead of running, the other partner does a dead hang from the Big Ball.  I told them they could try to be rock stars and hold the up position of a pull up, but I’m not sure anyone took me up.  When you drop you swap and continue knocking out reps.  Exercises and counts:

  • 150 merkins
  • 150 big boy sit ups
  • 150 squats

Recover and mosey back to start point.

MARY:
Day at the beach crunches (lay back hands behind head, feet up and relax) x10
Flutter kicks x20
Edward scissor legs x20
COUNT-OFF & NAME-O-RAMA
Lucky 7, including 1 FNG: Ponder, G6, Wilson, Swanson, Tooth (FNG), 2×2, Abort
CIRCLE OF TRUST/BOM:
“We have no more right to consume happiness without producing it than to consume wealth without producing it.” George Bernard Shaw. Everyone is so consumed with acquiring things or doing things to try to be happy, but what is often overlooked is that giving happiness away is one of the best ways to also make yourself happy.  Look for opportunities to spread happiness and love, and watch what happens for yourself as well.

Work Work Work

THE SCENE: Cool 40 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead claps x 40 IC

4x4s x 5

Squat Raiser x 10 IC
THA-THANG:

Accumulator:

1 – 15 merkin

1,2 – 15 merkin, 20 BBS

1,2,3 – 15 merkin, 20 BBS, 30 Squat

1,2,3,4 – 15 merkin, 20 BBS, 30 Squat, 15 incline merkin

1,2,3,4,5 – 15 merkin, 20 BBS, 30 Squat, 15 incline merkin, 20 box jump

5,4,3,2,1 – 20 box jump, 15 incline merkin, 30 squat, 20 BBS, 15 merkin

5,4,3,2 – 20 box jump, 15 incline merkin, 30 squat, 20 BBS

5,4,3 – 20 box jump, 15 incline merkin, 30 squat

5,4 – 20 box jump, 15 incline merkin

5 – 20 box jump

No Pain, No Gain: Partner up. P1 performs 15 BBS while P2 holds feet. P1 does wide merkin while P2 runs to cones and does burpees. Flapjack

  • Cone 1: 5 burpee
  • Cone 2: 10 burpee
  • Cone 3: 15 burpee

MARY:
Flutters x 30 IC

Capn Thor

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We see the famous and those in power have their sin, errors, blunders put on national TV each day. Some we laugh and say “good!” others we just shake our head. They have all the same need for forgiveness that we seek each day for our sin, errors, and blunders. We just don’t end up having our garbage put on TV. Before passing judgement, remember to ask for the Lord to meet them, then forgive them, and don’t convict them. They may not know or want salvation but that is not our concern. We are instructed to forgive.

MOLESKIN:

ANNOUNCEMENTS:
Convergence this Saturday at Asylum then Third F after workout.

High Voltage

THE SCENE: 40’s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to where the boats used to be
  • SSH x 15
  • Merkins x 10
  • Mountain Climbers x 10
  • Windmills x 10
  • Mosey back to the AO

THA-THANG:
Menu of the following exercises and reps.  Use heaviest weight possible for each exercise.  Complete all 5 exercises then run to the outhouse and back.  Rinse & repeat AMRAP.

  • Burpees x 15
  • Colt 30s
  • Overhead Press x 20
  • Sumo squats x 20
  • Lawnmowers x 20 (each arm)

MARY:

  • W’s x 15
  • LBC x 15

COUNT-OFF & NAME-O-RAMA
9 strong:  La-Z-Boy, Aladdin, Bartman, Mayberry, Junk, Butters, Tailpipe, Kilowatt, Tweet-E

CIRCLE OF TRUST/BOM:

Kilowatt introduced us to what’s become and normal practice in the Charlotte, NC area – an extended BOM on Wednesday’s to open up and share what’s going on the PAX life.  Several HIMs opened up to share some of the trials they are walking through.

MOLESKIN:
Thanks to Kilowatt for posting with us the past week or two.  He co-Q’d the BOM yesterday so we voted him as the Q for today’s RAW.  Thanks for accepting the challenge Kilowatt!

ANNOUNCEMENTS:
Convergence workout this Saturday at the Asylum at 7:00 – all other AO’s closed.   3rd F event afterward at The Lookout.

Hardship Hill coming up May 18th.