F3 Knoxville

Batman v. Superman

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

LBAC F/B, Tempo Merkins, LBCs, Tempo Squats, Cherry Pickers, SSH

THA-THANG:
Run .5 mile loop stopping at Pavilion for 10 Man-makers, at second gate for Alligator Crawls/Lunges/Imperial walk to Playground. Stop at Playground for 10 Pull-Ups, 10 Squats, and 10 Merkins. Rinse and Repeat AMRAP.

MARY:
100 Flutter-Kicks, 100 LBCs, 50 Pickle Pounders, Run .5 miles.
COUNT-OFF & NAME-O-RAMA
2 souls
CIRCLE OF TRUST/BOM:
Be a source of peace and comfort for the wife. Study her heart regularly.  Be that light when she enters dark times (anxiety, depression, stress).
MOLESKIN:
Where the heck is everyone?
ANNOUNCEMENTS:
N/A

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