F3 Knoxville

Draw the line

THE SCENE: Dark, warm and dryish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Merkins, cherry pickers and this and thats
THA-THANG:

Do one more of each exercise starting with one rep at each line (cone) coming back to start each time (suicide style) 15 lines (cones) about 10 yards apart. exercises are:

  • Diamond Merkins
  • LBCs on a 4-count
  • Merkins

Audible out a little early. Mosey to splash pad for some partner DORA. 100 table rows, 200 squats, 300 LBCs.

Mosey to pick up cones and do burpees at every other cone. Mosey to AO for some ring of fire merkins.

MARY:
Flutter kicks x21
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
We talked about drawing a line in our lives that we will not cross. In different aspects of life. Temptations (pornography, bad vices, language etc.) or lines on how we interact with people. Standing up to ourselves and saying I will not cross this boundary.
MOLESKIN:
FNG @Sticks, did a great job!  Hot tub took a spill during the Pre-run and was out for the Q. Stinks. Supra did Sticks not tagged yet
ANNOUNCEMENTS:
Prayers for Ms. Junk, Mrs. Tank, Supras new addition in his family. (Blanking on relationship of who had baby) and Hot Tub’s  ankle.

3 amigos

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Capri lap, merkins, BACs, squats , Peter Parker’s
THA-THANG:
Pyramid around the track

  • After each lap , add an exercise , 20 reps of each. After lap 5, drop the first exercise
  • Merkins
  • Merkins , Lbc
  • Merkins , lbc, Peter Parker’s
  • Merkins , lbc, Peter Parker’s , monkey humpers
  • merks, lbc, PP, MH, burps
  • lbc, PP, MH, burps
  • etc…. until you are left w only burps

MARY:
Hello dolly x30 ic
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
Be content but don’t be complacent.
MOLESKIN:
Another great morning . Though only 3 of us, it turned out great. Often times large pax don’t give us an opportunity to connect above and beyond the workout. It would have been great to have 14-20 pax out but really enjoyed hanging with umbro and ribbed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Deck O Cards

THE SCENE: 70ish and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH Baby Arm circles
THA-THANG:

Deck O cards

13 Man makers to make up for the 13 cards we didn’t get through in the deck.

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Insert the WORD here.

Hooker’s Private Carl Cowan Park Tour

THE SCENE: Nice day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Tempo Squats (IC) X 10
  • 10 hand-release Merkins (OYO)
  • Mosey

THA-THANG:

Jungle Gym

  • 10 pullups & 10 squats
  • rinse & repeat X 5
  • Mosey to trail

Trail Head 

  • 3 rounds of 20 CMU overhead press & 20 CMU curls 

Trail Run

Other End of Trail

  • 25 calf raises & 20 Merkins
  • Rinse & repeat X 5

Trail Run

Trail Head Part 2

  • 20 CMU tricep extension & 15 CMU curls
  • Rinse & repeat X 3

Jog around paved path by AO X 3

MARY:

  • Superman 20 (IC)
  • Flutter Kicks IC 4 CT X 50
  • Hello Dolleys X 20 4 CT
  • Side Crunches X 20
  • 10 burpees (OYO)

COUNT-OFF & NAME-O-RAMA

Hooker & Booster…and a snake

CIRCLE OF TRUST/BOM:

I’ve been praying for direction and clarity with work. I shared these same scripture a month or so ago. I received clarity and have submitted my resignation at work for August 2. I feel at peace for the first time in a very long time.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer

Water Break

THE SCENE: Lovely cool morning out by the lake, slightly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Good ol’ Zero Burpee Warmup:
0 Burpees OYO
20 SSH IC
2 Burpees OYO
15 TN Rocking Chair IC
4 Burpees OYO
16 Cossack Squats IC
6 Burpees OYO
20 Mtn Climbers IC
8 Burpees OYO
20 LBAC fwd and back IC
10 Burpees OYO

THA-THANG:
Mosey up to the Splash Pad for random Tabata (4x 20sec of work, 10sec rest.) based on roll of the die. Each PAX gets one roll.
Crabettes
Iron Mikes
Burpees
Water Break – Run to the nearest water (happened to be the boat ramp) and back.
SSH

Mosey down to the playground and pair up.
One PAX does exercises while the other runs a mini obstacle course on the playground.
Exercises change every two minutes:
Merkins
BBS
Squats
Plank
CDD

Take the long way around by the parking area to get back to the AO

MARY:
Gas Pumpers 4ct x20 IC
LBCs 4ct x25 IC
American Hammers 4ct x30 IC

COUNT-OFF & NAME-O-RAMA
5 HIMs this morning… Pretty sure I forgot Name-O-Rama in addition to the pic!
CIRCLE OF TRUST/BOM:
I picked up this Q pretty late last night, so I don’t have anything too fancy or profound. Love God first, your fellow man second, and put yourself third.
MOLESKIN:
Narrowly averted pre-beatdown issues with some weirdo creeping around the AO in a dark minivan… Turns out it was just Ribbed!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.