F3 Knoxville

Category: Equalizer

#beastmode

THE SCENE: 50 degrees and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Cherry picker x5; Tempo Squat x10; Tempo Merkin x10; Cobra Kai x10
THA-THANG:
Started with a mosey to splashpad for 11’s.

  • Box Jumps + Dips

DORA in upper parking lot.

  • 100 merkins
  • 200 box cutters
  • 300 squats

Mosey to dock

  • 30 dry docks
  • SSH x25
  • 30 dry docks

Mosey to basketball court

  • lunge suicides with 5 burpees at each line

MARY:
LBC x20 (4-ct); American Hammers x10 (4-ct); Reverse pickle-pounders x30 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 19:21 — “Many are the plans in the mind of a man, but it is the purpose of the LORD that will stand.”

A verse I’m guessing many of us have become familiar with recently.  Regardless of what you think about all that is going on with COVID-19 (I’m sure we all have a plethora of opinions), I encouraged the guys to let it be a humbling experience.  God is sovereign, He frustrates the plans of the nations (Psalm 33:10), He works all things for our good, and He alone is self-sufficient.  We are all dependent creatures whose every minute and day is in the hands of the Lord.  Let’s submit to His will, His plan, and stay humble.  Let’s learn to say “If the Lord wills, we will live and do this or that” (James 4:15).

Bear crawls at the Bermuda triangle

THE SCENE: Cool and full moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 10

cherry pickers

right over left

some of these some of those

THA-THANG:
Mosey to the Bermuda Triangle

  • 10 V ups and bear crawl to the next corner
  • 10 BBS and crawl bear to the next corner
  • 10 iron mikes and run to the 1rst corner
  • Then do nine in a set, then eight and so on down the latter.

Run to upper parking lot and split up 5 and 5 on each end.

  • running suicides.

Mosey to the flag pole and have a circle of pain everyone giving 10 excersises

  • burpees
  • merkins
  • squates
  • ssh
  • smurf jaks
  • pickle pounders
  • tempo squats
  • and others 😉

Mosey to the tennis court.

  • run to end line and bernie back, then the next to last line and bernie back etc.
  • Bear crawl to end

COUNT-OFF & NAME-O-RAMA
tagged —–>
CIRCLE OF TRUST/BOM:
Provers 16:9

The heart of man plans his way,
    but the Lord establishes his steps.

Remember the Lord is in control

 

110 %

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Longer than normal warmup.
THA-THANG:
Start off with a mosey to the top of the hill. Spreading out and 15ft behind someone if needed.
half of the PAX at one end, half at the other.  Both groups will do an exercise and run towards the center of the lot, do another and run back. Exercises are listed below. Start at 10 of each exercise and work down to 1. Move to the next two exercises.

  • Merkins and jump squats
  • Dry docks and 4-count SSHs

Felt like the pax was getting tired of running back and forth so I audibled and took us on a mosey to the  cul-de-sac. Circle up.  10 of each exercise that the PAX throws out.

line work on the long parking lines

  • both feet both sides x4
  • high knees both sides x4
  • bunny hop both side x4
  • Bear crawl both sides x2
  • crawl bear both sides x2

mosey back to the AO by way of upper lot.

MARY:

Some yoga crap where you hold your leg up in a plank position and switch to arms. Then some Merkins and squats.

COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Giving 110% in everything you do. It’s funny how we can plan and talk a big talk about doing the best we can but seldom follow through with it. This break has I understand how fortunate I am your job and how I need to be giving more effort. Not just for myself, but so I can leave a legacy of my ethics to my kids and friends. Write the workout this morning I saw in front Imagine Dragons called Warriors came  on. Fit perfectly with what I was thinking and sharing. Here are the lyrics.

“As a child you would wait
And watch from far away
But you always knew that you’d be the one
That work while they all play
In youth you’d lay
Awake at night and scheme
Of all the things that you would change
But it was just a dream!
Here we are, don’t turn away now,
We are the warriors that built this town
Here we are, don’t turn away now
We are the warriors that built this town
From dust.
Will come
When you’ll have to rise
Above the best and prove yourself
Your spirit never dies!
Farewell, I’ve gone to take my throne above
But don’t weep for me
‘Cause this will be
The labor of my love
Here we are, don’t turn away now
We are the…“

MOLESKIN:

It was really great to get back out in the gloom with the PAX. I haven’t done much since I’ve been out so I’m sure I’ll be sore. But it’s worth it….it always is.

ANNOUNCEMENTS:
Prayers for family health issues, kids taking exams, job changes and friends with drug issues.

Seven!

THE SCENE: cool and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 7 squats
  • 7cherry pickers
  • 14 SSH

THA-THANG:

  • Mossy to the playground
  • Sevens
    • 1 V up
    • 6 Burpees
  • Fourteens
    • 13 merkins
    • 1 squate
  • Mosey to the splash pad
  • Sevens
    • 1 table row
    • 6 Box jumps
  • Fourteens
    • 13 dips
    • 1 Vup
  • Mossey back to the AO

MARY:
Box cutters, American hammers, boat canue

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:
Trust in the lord and in this time of the “world being loud” we need to calm our hearts and listen to the word of God.

Alone in the wilderness

THE SCENE: Light rain and warm for a winter morning at 63 degrees.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
20 SSH (4-ct), in cadence
10 Merkins (4-ct), in cadence
20 tempo squats
20 little baby arm circles forward
20 little baby arm circles backwards

20 OH arm claps

THA-THANG:

  • 20 step ups each leg on benches below flag
  • 20 decline merkins on bench
  • 20 dips on bench

MOSEY to play ground

  • 10 pull ups
  • 20 dips on bench

MOSEY to speed bump

  • 25 incline Merkins

MOSEY to dock

  • 25 Carolina dry docks

MOSEY to point

  • 25 dips on picnic table
  • 20 step ups each leg on picnic table

MOSEY to dragon ramp

  • lunge from bottom to top
  • 25 merkins at top
  • MOSEY to other ramp and lunge from bottom to top

MOSEY to pavillion

  • 25 dips
  • 25 flutter kicks
  • 25 incline merkins

MOSEY to cul-de-sac for various exercises heard a rustling in the woods and moved on, MOSEY to splash pad picnic tables for various exercises, MOSEY to parking lot for weaving, MOSEY to basketball court for various exercises, MOSEY to tennis court for various exercises, MOSEY to small pavilion by upper parking lot for various exercises

MARY:
Time expired
COUNT-OFF & NAME-O-RAMA
2 PAX, Tapout had to leave early
CIRCLE OF TRUST/BOM:
Every college and professional sport was cancelled yesterday due to the Wuhan Coronavirus.  F3 wasn’t cancelled. Iron sharpens Iron.
MOLESKIN:
Sometimes you have to stand alone, just to make sure you can. -Snitch
ANNOUNCEMENTS:
Have a great 2020 spring break, drive don’t fly!