F3 Knoxville

Tag: Abacus

Moving Escalator

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop X 20
Imperial Squat Walkers X 15
Arm Circles x 14 each way
Burpo’s – 5
THA-THANG:

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Big Boys
– 30 Merkins, Devin Hester 10 BBS
25 Merkins Devin Hester 25 BBS
20 Merkins, Devin Hester 20 BBS
15 Merkins, Devin Hester, 25 BBS
10 Merkins, Devin Hester, 30 BBS

Mosey towards Asylum

Moving Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats
10 reps, run to next stop, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

At the Hill(next to AO)

5 burpees at bottom run to top and do 5 burpees.

Aborama:
7 x Captain Thor
Boat Canoe
COUNT-OFF & NAME-O-RAMA
40 PAX with one FNG Face Plant
CIRCLE OF TRUST/BOM:
My wife and I have been doing a devotional call the Bible in one year on through the bible app.  It has been great to go through verses together.  Here is the link to the bible app if your interested https://www.bible.com/app

Downright Warm

THE SCENE: 41F, no wind, the warm weather drew a crowd today!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC 4 CT
Imperial Squat Walkers x 15 IC 4 CT
Merkins x 15 IC 4 CT
4X run across the parking lot, building intensity (Merkins and Squats between sets)

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins

Back to the AO

Mini Grinder, 4 stations + the hill:
20 reps, after each lap drop 2 reps (20, 18, 16…)
1: Squat Jumps
2: Merkins
3: Iron Mikes
4: Gas Pumpers
+
2 Burpees at the top of the hill
Every other time up the hill, Bernie Sanders

Called it during the lap of 8, props to Plunger for pushing it with me.

MARY:
Boat Canoe (with some American Hammers thrown in for fun)
ATMs from Cap’n (thank you, sir!)

COUNT-OFF & NAME-O-RAMA
38 PAX, no FNGs

CIRCLE OF TRUST/BOM:
“Someone who cares about you, sweats with you, and corrects you when you need to be corrected is one of the most precious things in life; a true friend.” -Eric Greitens
I feel lucky to have several true friends in the COT this morning.

ANNOUNCEMENTS:
That Alcoa CSAUP event coming up looks wicked awesome.

Physical Training is of Some Value…

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

4-Corners meets the Fox

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER

To everyone’s surprise, I announced that I was not a professional


WARM-O-RAMA:
25 SSH IC

10 Merkins IC

10 SSH IC

10 BBSU OYO
THA-THANG:
Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

MARY:
She was a good lady.
COUNT-OFF & NAME-O-RAMA
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
CIRCLE OF TRUST/BOM:
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

MOLESKIN:
Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Magnificent Seven

THE SCENE: Cold, some snow on ground and a small amount of icy patches on trails
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run twice around parking lot, Old Man Curly the Lash In Place Run with Burpees, Slow Timed Squats, Cherry Pickers.
THA-THANG:

Mosey to Parking Lot Next to Serpentine Sidewalk.  Run around parking lot stopping to perform the following exercises at each cone:

  • Cone 1:  20 Jump Squats
  • Cone 2:  20 Big Boys
  • Cone 3:  20 Shoulder Taps, each shoulder
  • Cone 4:  20 Imperial Walkers, each leg
  • Cone 5:  20 Smurf Jacks
  • Cone 6:  20 Merkins
  • Rinse and Repeat

Mosey to Outdoor Chapel.  Find partner.  While Partner 1 runs around chapel (on the sidewalk), Partner 2 will do one of two exercises:  Decline Merkins with feet on stage.  Box Cutters on non-stage end of chapel.  Then partners switch and Partner 1 does one of the two exercises.  The partners switch and Partner 2 does the exercise he didn’t do the first time.  Then partners switch and Partner 1 does that exercise.  Rinse and repeat.

Mosey to Serpentine Sidewalk.  Bear Crawl to first light, run next four lights.  Bear Crawl to sixth light, run next four lights.  Continue to do this in increments of five lights until you reach the end of the sidewalk where it hits the perimeter trail.  Then run back to starting place, sweeping those who haven’t finished yet with you back to start.  Do the same thing but with hops instead of bear crawls.  Finally, do the same thing but with lunges.  End at the perimeter trail this time and do baby crunches until everyone has finished.

Mosey to Cardiac Hill.  Do 20 Hello Dollies at start of Cardiac Hill.  Do 20 Bicycle Kicks at First Turn.  Do 20 Carolina Dry Docks at Second Turn.  Do 20 Bench Raises at Top.

Mosey to AO.

20 American Hammers.  20 Pickle Pounders.  Boat, Canoe.

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
Many people tend to gripe.  For example, many will gripe about the weather today (too cold, hate the snow, not enough snow).  Two bible verses are important here:

Psalm 118:24 ESV / 686 helpful votes

This is the day that the Lord has made; let us rejoice and be glad in it.

Hebrews 12:28 ESV / 373 helpful votes

Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe.

We need to be grateful for what we have, for what the Lord has given us.  We need to look for miracles underneath the stones of the earth, in the whisper of the leaves, in our everyday lives.

MOLESKIN:

ANNOUNCEMENTS: