F3 Knoxville

Tag: Bagpipes

The Equalizer Kraken 5k

SCENE: Kraken at the Top – 2023-07

MILEGE: 3.1? miles

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC | Windmills IC 

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Crab Toe Touches 
  2. Crunches 
  3. Imperial Walkers 
  4. Step Ups
  5. Mtn Climbers 
  6. Squats 
  7. Flutter Kicks 
  8. Single Leg Bridge 
  9. Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Proton Can Do More Burpees in 40 seconds…

THE SCENE: Exceptionally comfortable until we started working…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Picker IC | Windmills IC
  • Grady Corns IC | Rockettes IC
  • SSH IC

THA-THANG:

40sec on each exercise. 20sec rest. Do a round, then take 3,2,1 CW laps around track. Stations included:

  • Lunges
  • Monkey Humpers
  • Squats
  • Burpees
  • Mountain Climbers
  • Flutter Kicks
  • Imperial Walkers

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Figure 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  “Do the right thing, for the right reasons, and you will win in the end.” –Jocko

PRAYER

Gleaming The Cube

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Tempo Squats
Hairy Rockettes
Cherry Pickers
5 burpees on your own
Bear Crawl in to Hi Five, Crawl Bear back x2
THA-THANG:

Bernie to the CMU.

  • First person there moves the CMU towards Admiral Park while the group does the 1st exercise, the group will sprint to the CMU, another person will begin moving the CMU while the group does the next exercise.
  • Excercises: 8-ct Merkins, Flutter Kicks, SSH, Squats
  • Rinse and repeat 🔁
  • We sprinkled some Soul Claps, Pull Ups, and Rifle Carries

MARY:
20 CMU Curls while group did random core work.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 13th pillar which is the final pillar:
Generous
The verse for this pillar is Proverbs 11:25

“The generous will prosper; those who refresh others will themselves be refreshed.”
– Proverbs 11:25 NLT

You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You will feel good as well !!

Jesus shows us how it’s done in 2 Corinthians 8:9 it says:
“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.” – 2 Corinthians 8:9

Keep giving and you will never be without!!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

10 Stations; Several Miles

THE SCENE: Clear and chilly morning. Meteor Shower was spotted by some

F3 WELCOME & DISCLAIMER: Done by AOQ while the Q finished laying out cardboard, I’m assuming it was done satisfactorily. 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Start at Flagpole, 10 Stations, run inbetween, 2 laps 

Stations:

  1. Coupon Curls 30 (120)
  2. Squats 40 (160)
  3. Merkins 20 (80)
  4. Side Straddle Hops 20. (80)
  5. Imperial Walkers 40 (160)
  6. LBCs 40. (160)
  7. One Legged Mekins (alternate every 10) 20 (80)
  8. Flutter Kicks 30 (120)
  9. Freddie Mercurys 40 (160)
  10. Bobby Hurleys 20 (80)

Farmer Carry Partners:

  • One partner carries both CMUs clockwise around track
  • Other starts running counterclockwise
  • Switch when you meet
  • 2 Runs, 2 Carries

MARY:

PAX-led Mary at the Flagpole, Fellowship Mosey™ back to Shovel-Flag

COUNT-OFF & NAME-O-RAMA

15 HIMs. 4 PreRuckers. 0 FNGs

CIRCLE OF TRUST/BOM:

Hope is not a plan

ANNOUNCEMENTS:

Hardship Hill Sponsors!