F3 Knoxville

Tag: Aladdin

No title needed – it was hot

THE SCENE: 75 and gross
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

10 SSH

5 Cherry pickers

10 tie fighters

10 more tie fighters

20 Grady corns

THA-THANG:
4 stations and you have to get a partner. 1 partner runs to the next station and back while the 1st partner is doing the first item. Then they switch, after completing all 3 they run together to the next station.

  • station 1:
    • air taps
    • VUp
    •  BBS
  • Station 2
    • mountain climbers
    • pickle pounders
    • Monkey humpers
  • Station 3
    • Burpee’s
    • iron mikes – modified to lunges
    • Welsh Dragons
  • Station 4
    • CCD
    • Hand release merkins
    • shoulder taps

go back down the ladder

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember the humanity of Chris and his grace and patients with us as he was with his disciples and everyone else.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
convergence July 2nd.

AMRAP and Math

THE SCENE: Great Gloom-y weather for June

F3 WELCOME & DISCLAIMER:  Administered, consistency is key, Bookman’s VQ

WARM-O-RAMA:
SSH’s x 40 since I can’t multiply, baby arm circles front and back x 10, cherry pickers x 5, rockettes x 10, Mosey to the rock pile

THA-THANG:
Round 1 16 min – Stinky Rocks AMRAP
10 deadlifts
10 overhead press
10 curls
10 triceps
1 lap around Stonehenge

Rest! 2:30

Round 2 16 minutes – Splashpad AMRAP
20 air squats
10 merkins
20 lunges (1 left, 1 right = 1 rep)
10 burpees
1 lap around Stonehenge

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
6 HIMs, 0 FNGs, Stay safe to those downrange and traveling to and fro

CIRCLE OF TRUST/BOM:
“A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves.” – Lao Tzu –> The little things usually go unnoticed but add up.  Lead with humility, compassion, sympathy, and empathy

PRAYERS:
Excitebike’s son’s friend’s family
Blindside and his family.  Beatdown that dissertation!!!

ANNOUNCEMENTS:
Speedway AO official launch Saturday 6/4 6am at First Baptist Seymour
FHS Lacrosse kickball tourney **POSTPONED**.  I refuse to say canceled, yet.
Convergence 7/2 @ JUCO 6AM Pre-ruck, 7AM BD, 8AM 3rd F Speaker

Stop Staring at the Sky and Do Good!

THE SCENE: Great morning for a workout! Not hot, but on the humid side
F3 WELCOME & DISCLAIMER Done and done adequately 
WARM-O-RAMA:
SSH IC x20 | LBAC IC x10 each way | Little of this; Little of that | Tempo Squats IC x10
THA-THANG:
Grab a CMU and Fellowship Mosey(TM) to Skatepark. Place at the other end and return for “100 Down”

Starting with 100 Reps, do each exercise the number of reps indicated, Mosey to your CMU after each exercise and do 10 Squat Thrusters

  • 100 SSH
  • 90 Flutter Kicks
  • 80 Shoulder taps
  • 70 Hello Dollys
  • 60 Squats
  • 50 Merkins
  • 40 Iron Mikes
  • 30 American Hammers
  • 20 Burpees
  • 10 Bodybuilder +

MARY:
5+ mins of PAX-lead Mary –> Flutter Kicks, American Hammers, Merkins, Cherry Pickers
COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs –> Aladdin, Earmuffs, Zack Attack, & Blindside
CIRCLE OF TRUST/BOM:
Last Thursday, the Church celebrated the Feast of the Ascension, marking the end of the time Jesus spent on Earth after the Resurrection. In Acts, the Apostles watch Jesus ascend into the heavens & kept staring up at the sky. Those passing by noted that they don’t need to keep watch, Jesus will return the same way. Like the first Apostles, we don’t need to stare at the sky awaiting Jesus’ return but put our focus on the world and all the good we can do.

Lab Leak @ The Equalizer 5-27-22

THE SCENE: Cool and damp with mostly clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; Windmills IC x 10; mosey to the Splash Pad
THA-THANG:
EV.1 – 7 minute EMOM – perform 10 reps of the following, every minute on the minute

– High Stepper (2=1)

– Air Squat

– Imperial Walker (2=1)

EV.2 – CMU Tabata at the basketball court

20 seconds on, 10 seconds off, 6 sets per exercise, 30 seconds reset between exercises

1 – Dead Lift —> Straight Arm Front Raise

2 – Halo

3 – Curl

4 – Leg Hammer

5 – Press Jack

6 – Lateral Toe Tap

7 – Goblet Squat

8 – Overhead Press

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
17 strong
CIRCLE OF TRUST/BOM:
There is no such thing as a legislative or political solution to a spiritual problem.  In America we have a spiritual problem, and as Christians we are called to treat such a problem introspectively rather than with finger pointing and blame.

2 Chronicles 7:14 – If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

ANNOUNCEMENTS:
– Rampart AO (Kingston) official launch on Memorial Day at 0530 at Fort Southwest Point Park

– F3 Knoxville convergence on July 2 at JUCO

– 45 Minute channel on Slack – make the commitment to 45 minutes of exercise every day, and submit to accountability of iron sharpening iron.  Message myself or Judge Judy to join.

CMUs work for getting glue off of your fingers

THE SCENE: Damp but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Mosey to get a CMU. Then mosey to the far end of the front side lot along the field. At each parking lot line do two merkins, bear crawl to next and repeat to the last line (13). 

mosey back to start.
squat walk to line do a burpee, repeat to the last line.

mosey back to start. Rifle carry CMU and do 1 clean and press at each line.

Slow mosey back to start w/CMU. At start do two Sprints to end and sprint back.

walk with CMU and do two American swings at each line.

run a lap around the track w/o CMU. Hold plank till 6 catches.
once back walk with CMU while curling, at each line do 3 oh presses

REPEAT (got all in on second round except last exercise)

MARY:
Ring of fire up to 5 merkins, LBCs
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:

look for ways to serve/live others

MOLESKIN:

ANNOUNCEMENTS:
None