F3 Knoxville

Category: Truck Stop

Truck stop running

THE SCENE: 70, nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch oyo
THA-THANG:
Ran to mcfee rd. And a lap around the truck stop path   4.25 miles

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fun & Games

THE SCENE: upper 60’s I think….forgot to check the weather.  Clear & muggy.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • High knee run to light pole & back
  • Butt kickers to light pole & back
  • Karaoke to light pole & back
  • Warm up lap around the island

THA-THANG:

  1. Mosey to soccer field
    • Wham-o lunges.  PAX take turns throwing a frisbee, sprint after it while it’s in the air, then lunge to it once it hits the ground.  We changed to bear crawls at some point instead of lunges.
  2. Mosey to the other soccer field
    • Dizzy bat spin.  Each man spins around a bat 10 times then try to hit a ball off of a tee.  Remaining PAX hold plank or Al Gore.  If the batter makes contact, all PAX sprint to the ball & do 5 merkins then return to the tee.  If they miss the ball, everyone does 5 burpees…we did a lot of burpees, and it was awesome.
  3. Mosey to mid-field
    • Sack race.  Relay race style.  Split into 2 teams & bunny hop to midfield then sprint back & tag the next man.  PAX does squats while waiting for their turn to hop.  Prize was 5 burpees for all contestants.
  4. Mosey to other end of soccer field
    • 3 legged race.  Keep same teams as before.  2 pax at a time tie their ankle together & run to midfield and back.  Remaining PAX alternates between merkins & squats while waiting.  5 burpee prize for all contestants when finished.
  5. Mosey to baseball field
    • Kickball.  Offense must do 5 burpees each time they incur an out.  Defense must do 5 burpees each time a run scores.   Stay moving between pitches…squats, jump rope, etc.

MARY:

  • LBC x 20
  • Box Cutter x 20
  • ATM

COUNT-OFF & NAME-O-RAMA
Tank, La-Z-Boy, Butters, Sparky, Frosty, Cosmo, Cornhole, Driftwood, I-Beam, Gibbler, Bartman

CIRCLE OF TRUST/BOM:
Have some fun every once and a while.

I like to work hard, but sometimes it’s good to relax a little and have some fun.  We did that today.  There were no records set for max heart rate or calories burned or mileage.   We got in plenty of sprints and quite a few burpees…it was workout worthy, but most of all it was a good time laughing at ourselves and enjoying the F3 brotherhood.

MOLESKIN:

Special recognition to Cornhole & Sparky for their dizzy bat efforts.  Cornhole pretty much did a helicopter spin when he whiffed, and Sparky missed the ball by at least 10 feet.  Well done men…well done!

ANNOUNCEMENTS:

Merkin Mania!!

  • THE SCENE: warm, humid, armpit-like
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH IC 20
  • Tempo squats IC 15
  • little this and a little that
  • Michael Phelps
  • Cherry pickers IC 10
  • Imperial walkers IC 20
    THA-THANG:
    We started out over to the play ground, by way of a baatan death march, the PAX were concerned about what exactly “merkin mania” was going to look like for them. Once to the playground we finished our warm up with some 7’s, pull ups at the bottom 4ct calf raises at the top Burnie Sanders up the hip and bear crawl every other trip down. Once we woke up our shoulders we officially said good morning to them with some bear crawls in the parking lot. 30yds out with 10 dry docks at every 3rd parking space and 30yds back with 10 plank jacks. Then we mosied over to the concrete bleachers….it was there we had merkin mania….
  • 7 one arm incline merkins & 7 super man merkins
  • 15 diamond merkins & 15 cobra merkins
  • 10 one legged merkins and 10 grasshopper merkins
  • 15 alligator merkins & 15 lizard merkins
  • 15 decline & 15 Spider-Man merkins

After each complete round the PAX would run to the end of the fence and back and start again eliminating the bottom set. I called an audible after two rounds through.

We then slow mosied to the soccer field and did some sprints (600yds worth)

then it was back to the AO

MARY:
We started with some ring of fire abs (legs up at 45), then 25 each of flutter kicks, hello dollies, and LBC (which bartman led us in). And lastly an agonizing minute of boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I have been reading a book titled “Beautiful Outlaw” and in reading through it I often pondered how awesome it would be to be a disciple of Jesus in those times, all the camp fires they sat around laughing and cutting up, miles and miles they walked with Him, and many numerous gatherings they were a part of with Jesus. It almost gave me a feeling of envy to think how close they became with Jesus while he was walking amongst us. It then dawned on me how that is exactly what we are called to as Christians today. Jesus may no longer be walking amongst us in Human form but He is still very much alive and speaking and listening. I encouraged the PAX to not fall into the trap of trying to fall in love with a set of rules or the idea that God loves them but instead to pursue a friendship with the person of Jesus, just the same as his disciples did so long ago.
MOLESKIN:
Closing prayer
ANNOUNCEMENTS:

Memorial Day at the Truck Stop

THE SCENE: cloudy, humid, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Baby Arm Circles forward and back

Michael Phelps

Mosey to the new bathrooms
THA-THANG:
11’s From bathroom to Watt Road

Easy ups (reverse merkins, merkin pull-ups whatever they are called) and Merkins

Mosey to Upper Field

6 Corners

10 burpees, jog to mid field

20 squats, sprint to corner

20 BBS, lunge across field to corner

20 merkins, jog to mid field

20 4 count mtn climbers, sprint to corner

20 4 count flutter kicks, bear crawl back to start

Repeat 2x

Line up on end line, 25% speed up to 50% speed by midfield, full sprint to end

repeat 3x

mosey to AO

MARY:
Ring of Fire Merkins (5 and 10)

Captain Thors by Bartman

COUNT-OFF & NAME-O-RAMA
Auger, Pin Wheel FNG’s
CIRCLE OF TRUST/BOM:
Earn the sacrifices made by others for Memorial Day
MOLESKIN:
prayers for safe travels for Toto and family, Tank’s ankle

ANNOUNCEMENTS:
Murph workout tomorrow (1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run)

Ruck march (5 to 8 miles) tonight at Bearden Beer Market 7:00 PM

Race recovery run

THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We stretched some.
THA-THANG:
We ran around the park.

When we got to the playground on each lap we did 10 pullups.

When we got back to the AO we did 20 Merkins.

We did 3.5 long laps with the extra section that Frosty says makes each lap a true mile.

MARY:
No Mary at this AO

COUNT-OFF & NAME-O-RAMA

MOLESKIN:
This was the first run after Tank’s Hardship Hill Obstacle Course Race on Saturday.  My legs were not 100% back to normal yet, but it was good to be out and moving again.

WallBall decided 3.6miles wasn’t enough for him and had to finish out the 4 miles.

We welcomed Bueller back after a long abscence.

Also my apologies to Swirlie who I told to go lift because I thought I’d be the only one running. My bad bro.