F3 Knoxville

Sandy and her cousin

THE SCENE: Upper 50s, beautiful sunrise, perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Little bit of this – some of these

Moroccan Night Clubs – x20 IC
THA-THANG:
Mosey to church parking lot. 3-lap indian run around the lot with 30lb sand bag.

11’s –

10 Burpees + 1 LBC. There are 2 30-lb sandbags for 3 PAX. Rotate each lap accordingly. 2 on, 1 off.

Mosey to pavilion with combined 60lb Sandy. 2 PAX do a suitcase run with Sandy and shovelflag. Remaining PAX does 10 merkins. Runs to catch up and trade off when done. Tradeoff PAX does 10 merkins and then catches up – repeat until we arrive at the pavilion.

3 set, 3-exercise routine with 30lb Sandy at pavilion

  • Merkin conveyor belt. PAX line up and do merkins passing the 30lb sandy thru from one end to the other. Repeat 3x.
  • Sandbag getups – 1 PAX does a sandbag getup 3x – lay completely down with sandbag, sit up, stand up for 1 rep. Repeat 3x. Pass off to next PAX. Remaining 2 PAX are doing BBS until it’s their turn.
  • Catalina Wine Mixers – 15 OYO
  • Repeat routine 3x or for time

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“The servant leader is servant FIRST. It begins with the natural feeling that one wants to serve. Then conscious choice brings one to aspire to lead. The best test is: do those served grow as persons; do they, while being served, become healthier, wiser, freer, more autonomous, more likely themselves to become servants?” – Robert Greenleaf – Servant Leadership

Are the people you are serving left in better shape than before you joined them?
MOLESKIN:
Prayers for Roland, Wilson’s friend.
ANNOUNCEMENTS:
YHC dropped the shovel flag in shame. Did 60 burpees as penalty. WIll do other 40 later. 🙂 Hardship Hill is this Saturday!!!

High Fidelity

THE SCENE: Clear and Comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles Forward and Backward x10 IC
THA-THANG:
4 Rounds of 26 reps (Civilian Cadence Count) of: Merkins , Flutters (13 x 4 IC), Squats, Mt Climbers. Inidian Run by the PAX around the track in between each round.

Sandbag Carry:

-Each member of the PAX had their turn carrying an 80# sandbag around the parking lot loop by the “splash pad” while one person carried it the other PAX members held 10 second squat then did 10 reps of squats/monkey humpers sprinted to the other end of the parking lot and held variations of plank for 10 seconds followed by 10 merkins.

PAX went to playground and did dead hangs for 30 seconds, followed by 13, 4 ct American Hammers IC, dead hangs for 40 seconds followed by 13, 4 ct Hello Dolly IC, finished up by a 42 second dead hang (In honor of Belding) and 13 BBS OYO

MARY:
ATM cash out and boat/canoe
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:
Start your week off right by attacking the day with fidelity. Do not slack off to begin the week. This Monday is a precious gift from our Lord.
MOLESKIN:
Remember our city and our own prayer requests and needs of our brothers.
ANNOUNCEMENTS:
Hardship Hill

Manjaro Deathmarch

THE SCENE: a perfect 55 and clear.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH, 20 Windmills, 10 Imperial Walkers, 10 Cherry Pickers,

Manjaro Deathmarch

At the base of JUCO Manjaro start this sequence of exercises.  AFTER the EVEN exercises, start back at number #1 and sequentially work back up to where you were.  For example, after 10 Frogs, start back at 1 burpeee, then 2 lunges, and continue on to 12 Parker crawls, then back to #1 Burpee.  Each time you progress through the sequence add onto what you’ve done by 2 exercises.  The ODD exercises are stationary, while the EVEN exercises are traveling exercises.

  1. Burpee
  2. Lunges
  3. Merkins (4ct)
  4. Lunges
  5. SSH
  6. Inchworms
  7. American Hammers
  8. Broad Jumps
  9. LBC’s
  10. Frogs
  11. Freddy Mercury’s
  12. Parker Crawls
  13. Mountain Parkers
  14. Lunges
  15. Peter Parkers
  16. Inchworms
  17. Leg Lifts
  18. Broad Jumps
  19. Imperial Walkers
  20. Frogs
  21. Plank Destroyers

We made it to 16 inchworms before time to sprint to the top of JUCOManjaro.  Then mosey back, with chereokee, bernie, alternates.

MARY:
A nice long Jailbreak

CIRCLE OF TRUST/BOM:
Let your yes be yes and your no be no.  37 All you need to say is simply ‘Yes’ or ‘No’; anything beyond this comes from the evil one.  https://www.biblegateway.com/passage/?search=Matthew+5%3A37&version=NIV

1 Samuel 20 14 But show me unfailing kindness like the Lord’s kindness as long as I live, so that I may not be killed, 15 and do not ever cut off your kindness from my family—not even when the Lord has cut off every one of David’s enemies from the face of the earth.”

https://www.biblegateway.com/passage/?search=2%20Samuel+9&version=NIV

 “Don’t be afraid,” David said to him, “for I will surely show you kindness for the sake of your father Jonathan. I will restore to you all the land that belonged to your grandfather Saul, and you will always eat at my table.”

https://www.biblegateway.com/passage/?search=2+Samuel+9%3A7&version=NIV

ANNOUNCEMENTS:
Hardship Hill right around the corner.

Turf doesn’t get wet

THE SCENE: Heavy Rain 60 degrees

  • PreRuck- Teacher Challenge
  • 1 mile ruck for time
  • 1 min plank
  • 4 push-ups
  • 8 deadlifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges
  • 128 flutters (32-4 ct)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead Clap x 40 IC

Tempo Squat x 20 IC

T-Plant Arm Circles x 10 ED EA

8-Count BB x 10 IC
THA-THANG:

Mosey to track

Uptown 50: Partner up and line up at end zone. Do 10 burpee and travel to 50 yard line in method written on cone. At 50 yard line do 10 burpee and travel to end zone in manner written on cone. R&R

  • Burpee Broad Jump
  • Crab Walk
  • Partner Carry
  • Partner Carry
  • Wheelbarrow
  • Wheelbarrow
  • Alligator Crawl
  • NUR
  • AYG
  • Bear Crawl

Mosey back to SP

Boxes: 20 box jump, 20 lunges (10 EL), 20 squat x 2 rds

MARY:
8 Count Body Builder x 10 IC

30 Flutters 4-ct IC

Capn Thor

Hello Dolly x 30 IC

Pickle Pounders x 30 IC

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t fear, don’t worry, don’t panic. We are instructed not to do any of these. Fear is not a Spiritual Gift.
MOLESKIN:

ANNOUNCEMENTS:

A FORMAL AFFAIR

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Squats x30, 6inch LBCs x30, Burpee x10, MC x 30, Merkins x 25, SSH x30, Flutter Kicks x 30, Burpee x 10, Monkey Humpers x 30, Merkins x 25
THA-THANG:

COLOMBIAN NECKTIE Grinder! @ large student parking lot: PAX run as a group to each parking lane line and back. Upon return, complete the same number of neckties (Line 1:1, Line 2:2, increasing as we go). While PAX execute grinder – two PAX “rested” and performed CMU farmer carry (two CMUs, one CMU per arm) 200 yards on a rotational basis.

We made it thru line 10, having performed a total of  55 Neckties and PAX started over for another three or so runs.  All did the CMU carry once before we ran out of time.

  1. MARY:
    Pickle Pounders x70 (yep- that’s not a typo), Heels to Heaven x 30
    COUNT-OFF & NAME-O-RAMA
    14 souls
    CIRCLE OF TRUST/BOM:
    Matthew 5:9 “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing, sometimes without even knowing it.  With over 11 years in law enforcement, my job is literally to help keep the peace.  But, this responsibility lies with all of us in almost every aspect of our lives, especially our relationships with others.  Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.
    MOLESKIN:
    N/A
    ANNOUNCEMENTS:
    HH coming up.