F3 Knoxville

Tag: Archie

Humming Birds & Vultures

THE SCENE: Beautiful clear morning, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm-up Lap
  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Imperial Walkers x 15 (IC)
  • Tie-Fighters F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

  • Mosey to the handrails & tables.
  • Step-Ups x 10, Dips x 10, Pull-ups on handrail x 10
  • Rinse and Repeat x 2
  • Mosey to The Sophomore for Out-N-Back’s
    • Center – Double Burpees x 5
    • Cone 1 – CDD’s x 20
    • Center – Diamond Merkins x 10
    • Cone 2 – Iron Mikes x 20 (total)
    • Center – SSH’s x 14 (4 count)
    • Cone 3 – BBS’s x 20
    • Center – Super Mans x 20
    • Cone 4 – Jump Squat’s
  • Mosey to the coupon pile
  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Rinse and Repeat.
  • Mosey the long way back to start stopping for bear crawls, sprints, mountain climbers, etc.

MARY:

  • Hello Dolly x 20 IC
  • Flutter Kicks x 20 IC
  • Lance Armstrong’s x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Are you a humming bird or a vulture? Either way, you will find what you are looking for.

Vultures fly over the landscape looking for the dead carcasses that they rely on for food. They have incredible eyesight and can spot a dead animal from miles away.  Hummingbirds fly over the landscape looking for the flowers that they feed on.  They are attracted by the bright colors and consume the sweet nectar inside the flower.  Vultures fly over flowers and hummingbirds fly over dead animals, but they only notice what they’re looking for.  We’re not that different ourselves.  If you are looking for negative, gloomy, depressing things to make you feel down about life, I can guarantee that you’ll find them. However, if you’re looking for exciting, positive, joyful things to help you maintain an optimistic attitude, you will find them.  It’s possible for two people to be in exactly the same circumstances and have one find the rotting meat and the other find the beautiful flowers.  The ugliness and beauty of life are both there, often side by side.  But what you are looking for is what you’re likely to see and consume, impacting your attitude, your relationships and your level of influence.  What are you going to be, a hummingbird or a vulture?  Remember, it’s your choice!

“You will seek Me and find Me when you search for Me with all your heart” (Jeremiah 29:13)

MOLESKIN:
The Force was strong in the Pax this morning.  Good work gentlemen.

Journey Up JUCOmanjaro

THE SCENE: 56°F, mostly clear, about half of a moon shining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x20 (IC)
  • Merkins x2 (OYO)
  • Imperial Walker x20 (IC)
  • Merkins x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Merkins x6 (OYO)
  • Burpees x10 (OYO)

THA-THANG:

Mosey across Hardin Valley Rd to the base of the ridge.

Run up the ridge, stopping at each of the 4 cones along the way.

At each cone, do:

  • 10 Mountain Climbers
  • 10 Derkins
  • 20 LBCs (feet up hill)

At the top of the ridge, do 4 corners:

  • Squats x20, bear crawl to next cone
  • Flutter Kicks x20, lunge to next cone
  • Dry Docks x20, bear crawl to next cone
  • American Hammers x20, lunge to next cone

Rinse and repeat, AMRAP

Mosey down the ridge

MARY:

  • Plank Jacks x20 IC
  • Flutter Kicks x20 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

Trolley, Waxjob, Booster, Snaggle Tooth, Barnacle, Archie (QIC)

CIRCLE OF TRUST/BOM:

Raising teenagers is a serious potential source of anxiety for me. The reality that I can’t control them keeps getting more and more obvious. My son turns 16 next week and it is reminding me that the main thing left for me to do is to pray.

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

‭‭Philippians‬ ‭4:6‬ ‭ESV‬‬

http://bible.com/59/php.4.6.esv

MOLESKIN:

I like the name JUCOmanjaro, Booster. No other AO has a hill like it with its 240ft of elevation. It’s a nice view from up there!

Down on the Boardwalk

THE SCENE: 48°F, Clear sky, bright moon then a glimmer of a sun rise.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x2 (OYO)
  • Cherry Pickers x20 (IC)
  • Burpee x 4 (OYO)
  • Imperial Walker Squats x20 (IC)
  • Burpee x6 (OYO)
  • Merkins x10 (IC)

THA-THANG:

Mosey up to the pavilion

11s- table rows and box jumps

Mosey to the Boardwalk

Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

(2.5 loops completed)

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x20
  • Cone 3 – Mountain Climber 4ct x20
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Lunges x20

MARY:

  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
  • ATMs (10 Shoulder Taps, 10 Tempo Merkins, 10 Merkins) IC
  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

COUNT-OFF & NAME-O-RAMA

Kentucky. Music City, Mogul, Waffle House, AAA, Pacman, Blue Bird, Slim Shady, Archie (QIC)

CIRCLE OF TRUST/BOM:

“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life

MOLESKIN:

The boardwalk is a nice new addition to the park. It’s well-lit and has a nice view of the river.

ANNOUNCEMENTS:

I still need 2 to sign up for the Asylum Hardship Hill 10hr team- “F3 Asylum- Going the Distance”. Remember that on an 8 person team, only 2 people are on the course at a time. During the 10hrs you will only run the course a couple of times, so don’t be intimidated.

100% Dry Beatdown.

THE SCENE: Warm-ish/light rain
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. 

My name is Steam & I’ll be your Q this morning
I am not a professional
You are here on your own volition
Which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so BUT
Push yourself and those around you


WARM-O-RAMA:

  1. Side-Straddle Hop (SSH): 10 x 4 in cadence
  2. Flutter Kick: 10 x 4 in cadence
  3. SSH: 15 x 4 in cadence
  4. Little Baby Crunch: 10 x 4 in cadence
  5. SSH: 20 x 4 in cadence
  6. Merkin: 10 x 4 in cadence

THA-THANG:

Steam & Frank identified the 2 options for PAX

Steam: Cardio intensive workout \\ Frank: Core intensive workout

Steam’s Group

  • Mosey to Rock Pile @ Asylum Building
    • Every stop sign = 10 merkins on your own (1 count)
  • 12s @ Rock Pile
    • TOP (Rock Pile) = Rock Chest Presses
    • Bottom (Big ol Tree) = Burpees
    • 1 Rock Chest Press \\ 11 Burpees
  • Proton led PAX in squat circle until all recovered
  • American Indian style mosey back to AO
    • Every stop sign = 10 merkins on your own (1 count)
  • Last .25 mile –> sprint to the AO

Steam’s Group & Frank’s Group Link Back Up @ AO

  • Frank led core work for all PAX at AO (5 minutes)

COUNT-OFF & NAME-O-RAMA
PAX Count = 31

FNG = 1 —> Dreamer
CIRCLE OF TRUST/BOM:

” I see you” – Jim Branch/God
– I recently had the pleasure of hearing Jim Branch speak and he talked about how God sees us.
– He volunteers as a chaplain for one of the high school football teams in Knoxville and he would see that during practice, one of the seniors who was on the sidelines would call out to the players on the field when they did something good that went un-noticed.
– And he would yell – “I see you – okay, I see you” – letting them know that the efforts they were making were not unseen or un-noticed.
– He went on to talk about his son running track in high school and seeing the other kids run around the track and feeling the excitement for them but when HIS son came around, he saw him from a distance and kinda stood up on his feet because he saw him. He saw his son coming around the track and was filled with so much joy!
– That’s how God sees us. He sees you and is so delighted and overjoyed because you are His son. I love that we have a heavenly father that sees us like that
– This week I want to challenge all of us to see each other. I challenge you to see someone this week. Be that voice of affirmation – “I see you” And also understand how our heavenly father sees us.

ANNOUNCEMENTS:
Hardship Hill is coming up men! Show out to rep F3 Knoxville in F3’s first OCR event in Knox! Here is the link!

https://www.visitknoxville.com/event/hardship-hill-obstacle-course-race/8079/

Sacred Cow visits the burbs

THE SCENE: 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With Ruck on, 20 merkins 20 squats oyo. Figure 8 mosey to the top of the Y parking lot , 20 and 20 again. Figure 8 through the parking lot back down to AO for last round of 20 and 20 oyo
THA-THANG:
Sacred Cow ruck march

  • 10 pax buddy up
  • 8 pax carrying sandbags
  • 2 pax carrying Sacred cow on his chariot!
  • The catch? The sacred cow can NEVER EVER touch the ground . She is sacred , of course!
  • Once burned out from carrying the cow, we switch out the pax to take the cow. We had to work as a team to do this. 2 pax would grab the sides of the chariot to releave the pax carrying for the next 2 to carry.
  • We rucked to the school and back to an open field
  • at the field , who ever was not carrying the sacred cow would squat thrust and throw their sandbag forward, also switching out w carrying the cow and not letting the cow touch the ground. We squat thrust threw sandbags for about 100 yards.
  • Once at the bridge , we went back to Rucking w the sandbags in order to make it back to the AO for some PT sandbag work
  • once at the AO, 2 pax carry the cow the short loop. Once 2 pax complete the short loop w the cow, 2 more pax take the cow around the short loop. Again, not letting the cow touch the ground
  • While the cow made it the loops , pax not carrying the cow did said exercises .
  • Sandbag lunge twists
  • front loaded ruck big boys
  • lovers squat ( goblet style squat w sandbag)
  • sandbag chest press
  • over shoulder sand bag cleans
  • you do the same exercise until the cow made a complete loop, then you bump to the next exercise
  • reps were not counted. You did as many as you could w good form until you got bumped
  • the cow actually touched the ground 3 times, which meant a penalty
  • 5 Ruck burpees each time the sacred cow touched the ground. We did 15 Ruck burpees

MARY:
Ruck flutters x 20 ic

ruck overhead presses x15 ic

American Ruck hammers x 20 oyo
COUNT-OFF & NAME-O-RAMA
10 pax strong
CIRCLE OF TRUST/BOM:
Nothing inspirational for me to say but we did carry the cow for almost an hour and covered just over 2.5 miles with out it touching the ground This could only be done working as a team and we conquered ! Not a lot of miles, no lung busting runs,  not a lot of reps of said exercise , just team work and embracing the suck together !
MOLESKIN

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