F3 Knoxville

Tag: A-Rod

Modified Robbie Miller WOD

THE SCENE:
62 and muggy

 

THA-THANG:

2 mile ruck

10 Rounds (all exercises done without ruck except ruck get-ups):
– Pull-ups x6
– Burpee Squats x6
– 4ct Mountain Climbers x6
– Ruck Get-ups x6

2 mile ruck

Easy Breezy – Sort of

THE SCENE: Dark out, warm but not too hot
WARM-O-RAMA:
SSH, Tempo Merk, Super Marios, Suzane Somers, Tempo Squats, 5 Burpees
THA-THANG:

First:
Partner Sets: P1 Does Exercises while P2 runs a suicide then 1 lap.

Exercises: 100 Merkin, 200 BBS, 300 Squats, 400 Mtn Climbers

Then:

Cones of Dunshire: 3 burpees–>Bear crawl to 2nd cone, 6 burpees –>bear crawl to 3rd cone, 9 burpees

run a lap and rinses and repeat

MARY:
Flutter Kicks, boat canoe

CIRCLE OF TRUST/BOM:

Matthew 6:25-34

Do Not Worry

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendorwas dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

Humbling

THE SCENE: Partly cloudy 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head clap x 40 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Jelly Legs: Mosey to hill

  • R1: Hold Squat for 10 sec; 10 squats; run up hill; 2 burpees
  • R2: Hold Squat for 20 sec; 20 squats; run up hill; 4 burpees
  • R3: Hold Squat for 30 sec; 30 squats; run up hill; 6 burpees
  • R4: Hold Squat for 40 sec; 40 squats; run up hill; 8 burpees
  • R5: Hold Squat for 50 sec; 50 squats; run up hill; 10 burpees

Merkin Hill:

  1. Bottom of hill 10 merkin, top of hill 9 merkin
  2. Bottom of hill 8 merkin, top of hill 7 merkin
  3. Bottom of hill 6 merkin, top of hill 5 merkin
  4. Bottom of hill 4 merkin, top of hill 3 merkin
  5. Bottom of hill 2 merkin, top of hill 1 merkin

Mosey back to AO

MARY:
8 Count MM x 10

flutter kicks x 20 IC

8 Count MM x 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My son broke a window playing baseball. I got mad about it and cleaned it up. As I was cleaning it up the thoughts of my childhood and the many things I broke, burned, blew up, destroyed, etc. came to mind. It gave me the wonderful opportunity to apologize to my son for getting mad and to remember my example to my sons. Yes, they will break things we love and can’t really afford to fix many more times, but it is always a chance to grow and to help them grow through easy lessons (broken window) to the hard ones…which I know are coming.
MOLESKIN:

ANNOUNCEMENTS:
Powell High School 5K Saturday May 4 at 3pm

4 corners of Hades

THE SCENE: 57 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles ⬆️⬇️

Micheal Phelps

Tempo merkins

SSH

Susanne Summers

THA-THANG:
4 corners 10 laps each lap exercise changes repeat exercise at each corner

1,6 Burpees/Merkins

2,7 BBS / LBCrunches

3,8 MTN C / Plank Jacks

4,9 Squats / SSH

5,10 ManMakers / PeterParker Merkins

yup, lap 5 and 6 were absolutely horrible

MARY:
Ring of Fire 🔥

Capt. Thor

COUNT-OFF & NAME-O-RAMA
10 HIMs killed it
CIRCLE OF TRUST/BOM:
Embrace the unknown and find value in patience and understanding
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Cones of Dunshire

THE SCENE:

Dark, Not too hot, not too cold.
F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:
LBAC – forward and backerds , TN Rocking Chair, SHH, Tempo Merkins, no Suzanne Somers (sorry Fast-N-Easy)
THA-THANG:

The Cones of Dunshire: Beer crawl to 1st cone (2 Burpees), Beer crawl to 2nd cone (4 Burpees), Beer crawl to 3rd cone (6 Burpees), Beer crawl to 4th cone (8 Burpees)

Mosey to the only hill in Powell – 11’s – 1 Merkins, Bernie up the Hill, 10 Mountain Climbers (4ct)

Mosey to the only other hill in Powell – Mini Route 66 along the way (more like a Route 15)

Partner: P1 does merkins and P2 runs to top of hill and knocks out 5 burpees – switch

MARY:
Boat  Canoe and maybe some other stuff – who knows – its was 6:10 in the morning

CIRCLE OF TRUST/BOM:
Follow one of God’s greatest commandments and love your neighbor.