F3 Knoxville

Category: Arsenal

That Time We Ran Again…

THE SCENE: Warm with a healthy amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, little baby arm circles, tempo squats, mosey to oval office
THA-THANG:
Complete 10 reps of the 3 exercises below then run a lap.  Next do 20 reps and 2 laps.  Then 30 and 3.  Work your way back down after 30 and 3.

  • Merkins
  • Crunchy Frogs
  • Iron Mikes (1c)

MARY:
Cherry pickers, overhead claps, protractor (each HIM called out a degree), 20 LBCs oyo, Catalina wine mixers, leg stretches on your own until time.
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:
I have been on vacation from work all of July.  Today I go back to work.  I have been dreading going back to work leading up to today but last night I started thinking about how much worse my experience will be if I go into it with a bad attitude.  So I made a conscious decision that I was going go into the day with a positive attitude, claiming that they day would be a good one. Yes, it could still turn out terrible but at least I will start my day off better.  Many of our experiences in life are greatly effected my our attitudes going into them.  Control what you can control.  Make the choice to have a positive attitude.   Do this for yourself and for those around you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Beer Mile was moved to September. Do it!

July 4 Iron Pax

THE SCENE: Humid, but other than that, perfect beatdown weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x4

mosey loop around pavilion and to softball field.
THA-THANG:
Repeat of week 4 of Iron Pax challenge from 2021. Run through exercises below for 52:30, with 25 yard run and 3 burpees and run back  every 25 repetitions

  • 200 curls
  • 175 squats
  • 150 overhead press
  • 125 CMU swings
  • 100 merkins
  • 75 thrusters
  • 50 Iron Mike (2 count)
  • 25 blockees

MARY:
No
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:
“We are more alike than we are unalike”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora pyramid

THE SCENE: mid 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH
  • TEMPO MURKIN
  • TEMPO SQUAT
  • LUNGES
  • HAMMY SCOOPS

THA-THANG:

DORA: PAX completes reps while partner runs to the top of the hill and complete 5 burpees, runs back and switch.

  • 100 CMU curl and OH press
  • 200 Murkins
  • 300 tricep presses
  • 200 CMU swings
  • 100 CMU squat

MARY:
a little bit of work on the abs until time.

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Fear and anxiety are a real problem. Causes us to do and say things we wouldn’t normally do and say. God calls us to be strong and courageous, not to be afraid.

ANNOUNCEMENTS:
July 2nd- F3 Knoxville convergence
July 9th- breakfast at Drifter’s

July 16th- beer mile at Moses’

 

 

 

Fireworks

  1. THE SCENE: Humidity was back. Q got there earlier than normal, the park is so peaceful in the early morning. We are so blessed to experience nature in this way.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Motivators from 5 ( Baby Weight and Butterfingers confirmed that was not a sufficient warm up but not till in the beatdown)
    THA-THANG:

    Start at pavilion – every cone starts with these exercises

    11 bench jumps or 20 step ups

    11  derkins

    11 bench walk ups

    4 cones around park out from pavilion go in order-

    Go back to pavilion each time and do the three exercises before moving to next cone.

    Cone 1 – Bear crawl to parking lot off park road- 11 burpees run back

    Cone 2- run to playground 11 pull ups on play ground run back

    Cone 3- 3rd light pole on trail across main road- run down and back

    Cone 4- lunge to top ofblind man hill run back

    The pax all lunged up blind man’s hill together to finish the beatdown.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.

Marcus Aurelius

Thank you Butterfingers for finding the full quote!
MOLESKIN:
First time I legit almost split Merlot.
ANNOUNCEMENTS

Convergence July 2
Breakfast @ drifters July 9
Breakfast @ Rep Sleepys  July 16

Beer Mile July 16 @ Moses

Burpee Ladder Day

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 15, Cherry Pickers x 10, Tempo Merkins x 5, LBAC’s x 10 Bwd & Fwd
THA-THANG:
11’s on the Church Hill  (WW2’s at the top) (Peter Parkers at the Bottom)

Ladder toward Pearson Springs

    • Add 1 Burpee at each light pole for 11 Light Poles
    • WW2 descending ladder on the way back
    • Trip up blind man’s hill to finish it off

MARY:
10 x LBC’s, Merkins, Pickle Pounders  (Rinse and Repeat Until 6:14)  and 21 4ct Flutters to make it to 6:15
COUNT-OFF & NAME-O-RAMA
Avocado, Butterfingers, Baby Weight, Crop Dust, Smuggler, Walt
CIRCLE OF TRUST/BOM:
Concentrate every minute like a Roman— like a man— on doing what’s in front of you with precise and genuine seriousness, tenderly, willingly, with justice. And on freeing yourself from all other distractions. Yes, you can— if you do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered , irritable. You see how few things you have to do to live a satisfying and reverent life? If you can manage this, that’s all even the gods can ask of you.”

-Marcus Aurelius