F3 Knoxville

Tag: Bazinga

9 Eagles mod

THE SCENE: cool and calm. Perfect.
F3 WELCOME & DISCLAIMER

check
WARM-O-RAMA:
Light CMU run to the track
THA-THANG:

    • 11 Push Ups
    • 11 Lunges (total)
    • 11 CMU Overhead Press
    • 11 CMU Overhead Squat
    • 11 CMU Swings
    • 11 Flutter Kicks (4 count )
    • 11 Mountain Climbers (4 count)
    • 11 V-Ups
    • 11 CMU Plank Pull Throughs (total)
    • 101 meter CMU Farmer Carry
    • 101 meter CMU Overhead Carry”NINE EAGLES”3 rounds completed with running a lap between rounds

MARY:
Roulette rounds of plank, Freddie mercury, LBC’s

CIRCLE OF TRUST/BOM:

On the evening of March 29, 2023, two 101st Airborne Division (Air Assault) helicopters crashed in Trigg County, Kentucky. The crew members, all members of C company 6-101 Aviation Regiment, 101st Combat Aviation Brigade, were flying two HH60 Blackhawk helicopters during a routine training mission when the incident occurred. All nine soldiers who were aboard the helicopters died in the crash. All were posthumously awarded the Meritorious Service Medal, and three soldiers were posthumously promoted in a memorial service and award ceremony held in Clarksville, Tennessee on April 13. The June Tribe WOD is in honor of these 9 soldiers.

Gone but never forgotten. Do this workout in honor of them.

Live each day as if you don’t have another

ANNOUNCEMENTS:

KARM DRAGON BOAT FESTIVAL

June 17th

CONVERGENCE Shamrock

JULY 8th, 7:00AM

Steam was on Q here but we have rescheduled let’s show up in force at Shamrock.

F3…In the Nude!

JULY 29th, 7:00AM

Beach beatdown in as little as you can wear. No shoes, no shirt, no problem.

F3 call to action for veterans

17 veterans a day commit suicide

If you would like to join a task force to target veterans and recruit them to F3 contact Daniel Anders.

Q calendar this week, Skewer, Piston, Candy Crush

Slow and Steady. . . and Wet

THE SCENE: Cold and wet to start. Progressively colder, and wetter as we went along. Perfect Gloom.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
15 SSH, 6 WMH, 3 slow tempo Knoxville CPs, 5 Slow tempo Merkins, 5 Slow tempo Squats, Long and slow shoulder burn series.
THA-THANG:
Hoist CMU and mosey to the track.

  • Carry your CMU any way you see fit around the track for one mile. Hold a stationary until 6 is in.
  • 10 Derkins, 12 Overhead press, 14 curls. 5 Rounds OYO
  • Static overhead hold for one minute.
  • Static Toe Merkin hold for one minute.
  • Wall sit with CMU on lap for one minute.

MARY:
No Mary.
COUNT-OFF & NAME-O-RAMA
16 with one FNG
CIRCLE OF TRUST/BOM:
Build a relationship with Christ to then be able to hear Him speak.
MOLESKIN:
Really proud of everyone toughing it out in the rain and cold.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bear Crawl to Glory

THE SCENE: Beautiful sonny day, no gloom to be found
F3 WELCOME & DISCLAIMER

Covered full disclaimer for FNG in attendance
WARM-O-RAMA:
SSH – 15, Tempo Merkins x 10, Tempo Squats x 10, LBACF, LBACR, Moroccan Night Club x 10

Chatty CP’s, Knox CP’s, Willie Mays Hayes, SSH x 15

THA-THANG:

Mosey with CMU to Amphitheater

Buy in:

Bear Crawl to the top of the Amphitheater

10 Burpees

Crawl Bear back down

Main Beat down was a ladder exercise

Do first exercise, bear crawl to the top level, then run around amphitheater back down. Do first exercise, bear crawl to second exercise, complete it, then bear crawl to the top and return. Continue this pattern for every step of the amphitheater returning to the stage after each round.

Exercises were as follows:

First step 25 CMU Curls

Second Step 10 Derkins

Third Step 25 Dips

Fourth step, take CMU with you on this step, 25 Clean and Press, leave CMU at the top

Fifth step100 Heavy Squats

Cash out – Bear crawl with CMU from the Amphitheater to the fort, yes up the hill all the way until we touch it.

Watch out for that sidewalk in the middle of the path, busted my CMU on it.

RTB

 

MARY:
None

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Busted CMU no burpees performed…… Also, Iron Chef in the house
ANNOUNCEMENTS:
Cardinal Widow painting opportunity 3/18

Escape from Haw Ridge 4/14

Hardship Hill on the horizon, please join our team if you can. We have two open spots.

Add to

THE SCENE: Drizzle and 51 with a cool breeze from the river.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10; Willie Mays Hays x 6; Tempo Squats x 10; Tempo Merkins x 6; LBAC x 10 (forward and backward); Seal Claps x 6; Overhead Claps X 10; Chattanooga Cherry Pickers x 6; Drummers x 10; Knoxville Cherry Pickers x 6

THA-THANG:
Workout is called “Add to” building on the base exercise.  As a group, do the following and build each round as time permits:

  • 10 Burpees (Run up the hill to the fort)
  • 20 Merkins; 10 Burpees (repeat run)
  • 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 40 Bench Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 Burpees (repeat run)
  • 60 LBCs; 50 Squats; 40 Dips; 30 Flutter kicks; 20 Merkins; 10 burpees (repeat run)
  • 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutter Kicks; 20 Merkins; 10 burpees (repeat run)
  • 80 Monkey Humpers; 70 Toe Merkins; 60 LBCs; 50 Squats; 40 Dips; 30 Flutters; 20 Merkins; 10 burpees (repeat run)

MARY:
No time for Mary.
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:
2 Peter 1:5 – 8

But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, 6 to knowledge self-control, to self-control perseverance, to perseverance godliness, 7 to godliness brotherly kindness, and to brotherly kindness love. 8 For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ.

Just as adding exercises helps build your fitness, adding virtue, knowledge, self-control, perseverance, godliness, brotherly kindness, and love will help you be fruitful in your walk with Christ Jesus.

Peter also reminds us in 1:12-15:

12 For this reason I will not be negligent to remind you always of these things, though you know and are established in the present truth. 13 Yes, I think it is right, as long as I am in this tent, to stir you up by reminding you, 14 knowing that shortly I must put off my tent, just as our Lord Jesus Christ showed me. 15 Moreover I will be careful to ensure that you always have a reminder of these things after my decease.

Peter adds narrative to the imperative here.  He reminds them that he didn’t start out with all these things.  As a matter of fact, he reminds them of his death that Jesus himself told him he would face because he battled impulsiveness, racism, and narcissistic tendency.  If he can grow from those, we can grow from our baseline.
MOLESKIN:
Praying for continued healing from sickness and for Bobbit’s travel.
ANNOUNCEMENTS:
Painting at Cardinal’s M’s house on March 18th.  FBC Kingston to also assist with something in the yard or additional cleaning.  Claps for fitness test.

Strongman Medley

THE SCENE: 28, clear skies, thankfully not windy and mostly dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, CMU shoulder press x 5, Willy Mays x 6, Derkins x 5, Seated cross over toe touches? x 6 LBAC x 10, Reverse LBAC x 12, Night Clubs x 10, Hallelujahs x 10, Tempo Squats x 5 long hold on last.
THA-THANG:
Mosey down to the Medley area. Split into teams of two. Assign six exercises to the corresponding faces of a dice block. Each group will complete the entire Medley alternating turns. Before beginning roll dice block to determine line work. After team mate 1 is back from a run 2 picks up and does the same run. When the team ahead is on the third lift the next group can start. Everyone waiting is on the line doing whichever exercise was assigned to the number on the rolled dice block for the duration of the medley.

  • Farmers carry CMU’s with pinch grip down and back to first set of cones.
  • Heavy bag carry Zercher/ Hussafel to first set of cones. 20#,60#,120#
  • Kettle bag Circus press x 3 each arm. 35# 53#
  • Load sled and push full length to farthest cones. Unburdened teammate runs down and pushes the distance back and unloads the sled.
  • Dice exercises included: Merkins, awkward turltes, squats, monkey humpers, hold plank, flutter kicks.

MARY:

  • After two full rounds meet up in the circle of pain. Each man leads a short burst exercise of their own choosing until time is up.

COUNT-OFF & NAME-O-RAMA

Lucille, Bobbitt, Skeletor, Piston, Stetson, Airborne, GoDaddy, Hasselhoff, Spielberg, Feeny, Runaway Bride, Ride Along, Bazinga, Candy Crush, Chicken Wing, Daniel Son, Tarantula

17 including 2 young FNG’s
CIRCLE OF TRUST/BOM:
John 21. Jesus is waiting on the shore for us to come back to Him.
MOLESKIN:
Great VQ, learned a lot about organizing and leading a group in something new, and will improve for the next Q.
ANNOUNCEMENTS:
Painting for Mrs. Cardinal soon. Potential order of Rampart merch.