F3 Knoxville

Tag: Abacus

Pick your poison

THE SCENE: Equalizer 47 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to flags and do SSHs and Merkins
THA-THANG:
Do following exercises and qty. before completing one lap around track and move to next exercise. You can do them anywhere along track and in any grouping you wish. Total must be 46.

  • Dry docks x46
  • Bobby Hurley’s x46
  • Merkins x46
  • Iron mikes x46
  • shoulder taps x46 each shoulder
  • Bear crawl steps x46
  • Diamond Merkins x46
  • squat jumps x46
  • wide Merkins x46
  • lunges x46 each leg
  • LBCs 4ct x46

REPEAT if  necessary

MARY:
Flutters and stuff
COUNT-OFF & NAME-O-RAMA

9  PAX, toebox, tank, abacus, woodshack, hot tub,  detention, choirboy   bunny, peekaboo

CIRCLE OF TRUST/BOM:
“Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.”
‭‭Deuteronomy‬ ‭7:9‬ ‭
MOLESKIN:

It wasn’t the hardest q in the world, but  that’s OK

ANNOUNCEMENTS:

HHOCR, prayers

Manjaro Deathmarch

THE SCENE: a perfect 55 and clear.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH, 20 Windmills, 10 Imperial Walkers, 10 Cherry Pickers,

Manjaro Deathmarch

At the base of JUCO Manjaro start this sequence of exercises.  AFTER the EVEN exercises, start back at number #1 and sequentially work back up to where you were.  For example, after 10 Frogs, start back at 1 burpeee, then 2 lunges, and continue on to 12 Parker crawls, then back to #1 Burpee.  Each time you progress through the sequence add onto what you’ve done by 2 exercises.  The ODD exercises are stationary, while the EVEN exercises are traveling exercises.

  1. Burpee
  2. Lunges
  3. Merkins (4ct)
  4. Lunges
  5. SSH
  6. Inchworms
  7. American Hammers
  8. Broad Jumps
  9. LBC’s
  10. Frogs
  11. Freddy Mercury’s
  12. Parker Crawls
  13. Mountain Parkers
  14. Lunges
  15. Peter Parkers
  16. Inchworms
  17. Leg Lifts
  18. Broad Jumps
  19. Imperial Walkers
  20. Frogs
  21. Plank Destroyers

We made it to 16 inchworms before time to sprint to the top of JUCOManjaro.  Then mosey back, with chereokee, bernie, alternates.

MARY:
A nice long Jailbreak

CIRCLE OF TRUST/BOM:
Let your yes be yes and your no be no.  37 All you need to say is simply ‘Yes’ or ‘No’; anything beyond this comes from the evil one.  https://www.biblegateway.com/passage/?search=Matthew+5%3A37&version=NIV

1 Samuel 20 14 But show me unfailing kindness like the Lord’s kindness as long as I live, so that I may not be killed, 15 and do not ever cut off your kindness from my family—not even when the Lord has cut off every one of David’s enemies from the face of the earth.”

https://www.biblegateway.com/passage/?search=2%20Samuel+9&version=NIV

 “Don’t be afraid,” David said to him, “for I will surely show you kindness for the sake of your father Jonathan. I will restore to you all the land that belonged to your grandfather Saul, and you will always eat at my table.”

https://www.biblegateway.com/passage/?search=2+Samuel+9%3A7&version=NIV

ANNOUNCEMENTS:
Hardship Hill right around the corner.

RAW

THE SCENE:  low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo stretch

THA-THANG:
Station work.  1 min at each station and then rotate.  All while jamming to 90s tunes.

  • Bent over row
  • KB swing
  • OH Press
  • Curls
  • Squats
  • Calf raise
  • Turkish getup
  • Derkin
  • Jump rope

MARY:

COUNT-OFF & NAME-O-RAMA

Tweet-E, Junk, Tailpipe, Cosmo, Wallball, Slugger, Peekaboo, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Don’t be lazy.  Take initiative and be a leader.

MOLESKIN:

ANNOUNCEMENTS:

The Making of Manmakers

THE SCENE: 67 degrees and bee eee ay you tee full
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats, smurf jacks, side straddle hops, star jacks, lunges, and inchworm merkins
THA-THANG:
Pax moseyed to the light-pole circuit in the upper parking lot. We increased rep by one for each consecutive pole on the way up and decreased rep by one on the way back, adding one exercise each trip in this order:

  • Thruster
  • Merkin
  • Plank Jack
  • Jump Squat

Afterwards, we found a battle buddy and stood opposite them in a line. Pax A Bernie’d as fast as they could for ~20 yards. When Pax A hit the 20 yd mark, Pax B sprinted to catch up with Pax A turning around to join the sprint once caught. Total sprint ~50 yards. We did two rounds for each team member and then Indian moseyed bac

MARY:
We had time for 30 box cutters, in cadence.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I read the PAX some exceprts from QSource 1.9 regarding Mammon, a HIM’s relationship with his work. We discussed how we failed or excelled in this area and how to keep it in check.

https://f3nation.com/2019/04/06/mammon-q1-9/

MOLESKIN:
Shooter is back, but he is being pretty quiet. Hopefully he’ll get back to his former self soon.
ANNOUNCEMENTS:

Criss-Cross

THE SCENE: 60 with Misty Mountains
F3 WELCOME & DISCLAIMER
Apologies for the mislabels, and mis-anything.

WARM-O-RAMA:
A few of these, a few of those.  Pre-cursers of criss crossy things to come.

THA-THANG:A

At base of JUCOManjaro.  Each HIM within a team of 4 takes turns carrying a CMU to the top of JUCOManjaro.  As they carry the CMU to the top they cross over to the other side of the road where they will find a orange cone with a exercise on it which they will do.    There were 9 stations to get to the top which were labeled:

  • 50 Imperial Walkers
  • 25 Cross Toe Touches
  • 50 Freddy Mercuries
  • 25 Mountain Parkers
  • 50 Scissor Kicks
  • 25 Plank Destroyers
  • 50 Travoltas
  • 50 Windmills
  • 50 American Hammers

As the group finishes, do American Hammers with the CMU’s being passed from HIM to him in a back facing circle of HIM’s on their six.  Keep doing CMU American Hammers until the whole group is in the circle.  Switch directions a couple times.

MARY:
Take CMU’s back down to the A.O.

COUNT-OFF & NAME-O-RAMA

Had a fun time naming our FNG who is now Blackbox.

CIRCLE OF TRUST/BOM:

https://www.biblegateway.com/passage/?search=John+1&version=NIV

Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome[a] it.

Fellowship reference: https://fellowshipknox.org/wl?c=1 (5/5/2019)

ANNOUNCEMENTS:
Hardship Hill coming as well as Bridge.