F3 Knoxville

Tag: Aladdin

AMRAP Down the Right Path

THE SCENE: Just a tad chilly, but clear… And that MOON!

F3 WELCOME & DISCLAIMER: Done and done poorly

WARM-O-RAMA:

SSH IC x20 | Cherry Pickers IC x4 | LBAC IC x10 each way | 1 Burpee OYO | Tempo Squats IC x10

THA-THANG:

Mosey to Tennis Courts for 3 Rounds of 10 min AMRAP each

  • Round 1:
    • 10 BBS
    • 10 Squats 
    • 1 Lap around outside of TC 
    • 20 BBS 
    • 20 Squats 
    • 2 Laps around outside of TC
    • 30 BBS 
    • 30 Squats 
    • 3 Laps around outside of TC 
  • Round 2: 
    • Same format as round 1 but with: 
      • Dips
      • V-Ups
  • Round 3: 
    • Same format as the first two rounds but with:
      • Imperial Walkers 
      • Merkins

MARY:

Mary involved PAX-led ab workouts:

-Hello Dollys

-Flutter Kicks

-Freddie Mercurys 

COUNT-OFF & NAME-O-RAMA

11 HIMs; 0 FNGs; 4 PreRuckers 

CIRCLE OF TRUST/BOM:

While watching the last season of “Better Call Saul” this week, one of the final scenes involved a flashback between the main character and his brother. Throughout the series, we watch the main character, Jimmy McGill, slowly turn into the villain of Saul Goodman that many loved to watch in “Breaking Bad.” Chuck tells him in the flashback, “If you don’t like where you’re headed, it’s never too late to go and change your path.” 

We have to remember this. No matter how far gone you think you might be down the wrong path, there is always a chance to correct your course. Lean on those relationships that are good for you. Let those that have gone down that wrong path and course corrected guide you. You can always return. 

MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

Convergence tomorrow (1/7/23)

New Q-signup app

Murph – Dogpound edition

THE SCENE:  Nice and toasty 53
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20  SSH

Stretching

THA-THANG:
Murph

1 mile run

100 pull ups

200 Merkins

300 Squats

1 mile run

MARY:
No time

CIRCLE OF TRUST/BOM:

LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.

MOLESKIN: 

First time for myself doing the Murph at Dogpound. Wanted to test how this workout would go. We ended up getting a little over 2 miles in, but had to stop the exercises @ the 35 min mark to allow time for the last run. Next time will post a preblast with instructions and we launch at the bell. In order to come close to finishing we need the entire 45 min.

ANNOUNCEMENTS:
F3 Smokies COnvergence on 1/7. Sign up sheet on Slack

New Q sign up process is live

Brief Introduction  Accelerate 2023.

Perfect Attendance

SCENE: Heat Wave

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC 
  • Rockettes IC

THA-THANG:

Mosey to the track. Modified Kraken. Pick station, complete 25 reps of the prescribed exercise, then run CCW around the course past the next three stations, stop at the fourth and complete 25 of that exercise. There are 11 stations. Rinse and repeat. On each subsequent round, subtract 10 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Step Ups – flag circle
  2. BBS – playground gate
  3. Crab Toe Touches – playground
  4. Squats – loading zone
  5. Imperial walkers – top of soccer lot
  6. SSH – tennis midline
  7. Incline Merkin – pavalon
  8. Single Leg Bridge – stinky gate
  9. Flutter Kicks – stinky corner
  10. VUps – along the water
  11. Shoulder taps – along the water

MARY: 

  • American Hammers
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Fruit of the Spirit

Pick up your 1 Stick

THE SCENE: 33 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

3 Cherry pickers

30 SSH

10 OH Claps

10 Seal claps

5 burpees

THA-THANG:
mosey to the smoke house and pick up a Coupon, then get a battle buddy and head up to the Basketball court

  • one partner does OHP while the other partner runs to the bearmuda triangle and does 5 squats then runs back and trades positions
    • 3x
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Repeat with new excersisers
  • Coupon swings and merkins at the Bearmuda traingle.
    • 3x sets
  • Ater the three sets are complete one partner farmer carries the Coupon while the other does 10 merkins and catches up to him. The path is up to the Bearmuda triangle and back to the court.
  • Everyone mosey’s over to the flagpole
  • 30 hello dolly’s with the coupon over head
  • 5 count star gazers
  • mosey back to the smoke house

MARY:
5 burpees

CIRCLE OF TRUST/BOM:
Y compare the troubles which we have to undergo in the course of the year-to a great bundle of sticks, far too large for us to lift.
But God does not require us to carry the whole bundle at once. He mercifully unties the bundle, and gives us first one stick, which we are to carry today; and there another, which we are to carry tomorrow. and so forth.
We can easily manage our troubles. If we would only carry the trouble appointed for each day, But the load will be too hear for us if we carry yesterdays burden over again today, and then add the burden of tomorrow to the weight, before we are required to bear it.”
John Newton
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
coffee afterwards

convergence January 7th.

Keep Moving, It’s Cold

THE SCENE: 25 and foggy
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:

  • 20 SSH
  • 20 Gradycorns
  • 20 tempo squats
  • 20 lunges (10 each leg)
  • 20 Bonnie Blairs/Apollo Onos

Mosey to the Pickleball courts

THA-THANG:
Insert information about the workout.

  • Suicides, 4 rounds
  • Cariocas, 4 rounds
  • side shuffles, 4 rounds
  • Broad jumps, 2 rounds
  • walking tie fighters/flying nuns, 2 rounds
  • Gassers 4 laps around the courts
  • 15 V-Ups, 2 rounds just so Blindside had to get on the ground
  • 15 merkins or 15 CDDs after every 2 rounds

MARY:
Ring of Fire starting at 5, then 10 merkins to kill the last 30 seconds
COUNT-OFF & NAME-O-RAMA
11 PAX, Thanks for the DR visit WitPro!
CIRCLE OF TRUST/BOM:
Wonder wonders and lead others to wonder those wonders
MOLESKIN:

ANNOUNCEMENTS:
Convergence 1/7 at Bomb Shelter; QSignup app on Slack; 2023 workout challenge