F3 Knoxville

Tag: A-Rod

Hindenburg Living History

THE SCENE: Cloudy, rain showers 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 15 IC EA ED

Happy Jacks (5 SSH IC, 2 jump squat) x 4

Tempo Merkin x 15 IC 4CT

Prison Squat x 20 IC

Cherry Pickers x 15 IC
THA-THANG:

Mosey to back lot

Hindenburg Blimps: Complete exercise at each corner of lot. Run to each corner!

Round 1: 10 Burpee

Round 2: 20 Lunges (10 EL)

Round 3: 30 BBS

Round 4: 40 Merkin

Mosey Back to front lot

Burpee Dan: 1 Burp: 4 lunges, 2 Burp: 4 lunges, 3 Burp: 4 lunges, etc until Q says stop.

MARY:
Flutter Kicks x 30 IC

Hello Dolly x 20 IC

Boat/Canoe till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 1:1 Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers. 

We are not always in the position of leadership and it is easy to criticize those that are over us. We do it a lot with politicians, bosses, church leaders. Do not fall into the trap of being a scoffer. A scoffer cannot find happiness in anything. Remember who you are and that you serve the Creator of all things. Encourage those around you at work and at home.
MOLESKIN:

ANNOUNCEMENTS:

A day late and a little short Murph Challenge

THE SCENE: Cloudy and a muggy 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick, abbreviated welcome/disclaimer and a welcome to our 1 FNG (Dr. Feelgood).  Warmup was a mosey to start of the Powell Greenway.
THA-THANG:
Pushed to complete as much of the Murph Challenge as we could in 45 minute window, staying together.

  • 1 mile run returning to AO – (1 with ruck)
  • Cycled thru sets of following exercises:
    • 100 CMU curls (sets of 25)
    • 200 merkins (sets of 50)
    • 300 squats with or without CMU (sets of 75)
    • had to stop a little short of last round as time hit 6:00 and we still had…
  • 1 mile run on greenway returning to AO.

MARY:
Just enough time to get Dolly x20.
COUNT-OFF & NAME-O-RAMA
7 including 1 FNG (Dr. Feelgood)
CIRCLE OF TRUST/BOM:
Brief history of the Murph Challenge and another reminder to remember both the sacrifice made by all those who’ve given their lives and the ultimate sacrifice when Jesus laid down his life willingly for us.
MOLESKIN:
Fast-n-Easy mentioned it was good to see Mr. Nedry while he was home for 2 days over the weekend.  He’s doing well and is in Ranger school.
ANNOUNCEMENTS:
Nada today.

Garbage

THE SCENE: I didn’t even look. Probably 70. Felt like 100.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap of park including 20 & 20 at school parking lot.
THA-THANG:

Mosey to base of Lover’s.

11’s

Start with 10 coffin sit-ups and 10 4 count plank jacks at the bottom. Bernie up for 1 ruck burpee and 1 mr. spectacular. Circle back down to continue. We did about half before I called it for time. So much to do!

Mosey to field across bridge

15 thrusters

Lt dan across 2 lunges 1 squat

15 wide merkins

Army crawl back and repeat x 5

MARY:
Flutters w/ ruck overhead x 25 4-count IC

Ruck hammers x 30

ATMs

COUNT-OFF & NAME-O-RAMA
13 Strong Brothers

CIRCLE OF TRUST/BOM:

We tend to make judgements about people based on our preconceived notions of who a black person a trans person a Muslim person any person is. Why do we do this? What is the point? Why can’t we just love and accept who people are?

John 15:17 says

“This is my command: Love each other.”

1 John 4:8 says

“But anyone who does not love does not know God, for God is love.”

As someone relatively on the outside of religion, when I hear the hateful words coming from leaders and others who claim to be godly, it makes me think I don’t want any part of religion. So I plead with you who do proselytize your faith to set a better example. The example of Christ to love everyone.

MOLESKIN:
I had about 5 hours of work for us. I’ll tuck the rest away for another day. ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’ house in the evening.

Murph this Sunday at Bomb Shelter 630 am.

Brickyard Beatdown

THE SCENE:  75 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpees

Windmills 10

2 Burpees

SSH 10

4 Burpees

Merkins 10

6 Burpees

Tempo Squats 10

8 Burpees

Little This and that Arms, Little This and That Legs

10 Burpees

THA-THANG:

  • Brickyard Bear Crawl to 7
  • Mosey to the skate park, Rotate Stations, 20 Step ups, 20 Leg Raises, 10 Leg raise BBS, 20 Knee to Chest
  • Mosey to Splash Pad Battle Buddy, 10 Inverted Merkins,
  • Mosey to Carwash, ATM
  • Mosey to Bank, Burpee Broad Jump
  • Mosey to the Back lot, 4 cones
  • Broken Wheel Barrel  battle buddy, L arm, R arm, merkin 20 yds swap come back  take a lap
  • Lunges 20  take a lap
  • Merkins 20 take a lap
  • BBS 20 take a lap
  • Mosey to Front lot, up against the school, 10 Inverted Merkins
  • Mosey to the A/O

MARY:
Flutter kicks 30

Capt Thor 20

Tempo Merkins 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Golden Rule!  Remember it, act it, coach it, live it
MOLESKIN:

ANNOUNCEMENTS

What is Your Favorite Flavor of Merkin?

  • THE SCENE: Muggy Morning
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Side straddle hop, A little this and that, balancing act, cherry pickers
    THA-THANG:
  • 70X Torque Twisters
  • Merkin walk across Powell High parking lot.
  • 10 flavors of merkin (regular, dry-dock, plank, close, knuckle, diamond, tempo, plyometric, reach, dive bomber) 10X
  • zig zag from cone Bernie style, then at each cone pick the flavor of merkin (10X, 20 minutes)
  • During zig zag  everyone got on the podium to workout with the CMU and kettle bells.  The podium should always be busy!
  • Ring of fire with big boy sit-ups

COUNT OFF AND NAME-0-RAMA

12 guys with stronger lifting ability.

CIRCLE OF TRUST/BOM:
Faith in action.
Like Father Abraham: left family and friends, start a new a career, move to unknown land, waited on a promised son, believed in promises by a God who is creator of the universe

Greatest Act- called to sacrifice his promised son on faith that he waited a lifetime for.

Don’t give up hope on your faith.  The promises and dreams we realize for our loved ones and friends is nearer than you think.  If not please know the process is making your faith stronger.  (Just ask the boys who can merkin walk.)

MOLESKIN:
Everybody got on the podium. No losers here. All champs.