F3 Knoxville

Tag: Bessie

A Love-Hate Relationship

THE SCENE: Perfect. 33 degrees, very little wind. Dark and crisp, time to work.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 30 IC 4 CT
Cherry Picker x 10 IC 4CT
Merkins x 15 IC 4 CT

THA-THANG:
Mosey to the amphitheater for 11s
Derkins on the stage and Rows at the top

Mosey to Walnut Street (with a hill sprint en route) for a little Love-Hate Relationship building
Starting at the bottom of Walnut we worked our way up to a full sprint all the way up

  • Sprint up to the parking garage entrance, 30 LBCs, mosey to the bottom, regroup
  • Sprint to Hill Ave, 30 LBCs, 20 merkins, mosey to the bottom, regroup
  • Sprint all the way to the church, 30 LBCs, 20 merkins, and 10 burpees, regroup

Slow mosey back towards the AO with Plunger lunges across the catwalk over Henley
Stop under the Clinch overpass in the park, take a seat on the wall
2 sets of wall sits, the first one longer than the last while I regale the men with stories of foolish youth (that got me a name like Frenchie).

MARY:
Modified Gas Pumpers x 15 IC 4CT
Leg lift hold and some Hello Dollies
Boat Canoe

COUNT-OFF & NAME-O-RAMA
16 PAX this morning got some good work done, including 1 FNG, welcome Old Spice! (Ben Cox)

CIRCLE OF TRUST/BOM:
Romans 8:18-30 makes clear:
The world is broken, humanity is broken. We should not be dumbfounded by suffering in this world.
We also need to be careful not to minimize the suffering of others. The encouragement we should give to others is that there is a day coming when their suffering will end! NOT that their suffering is illegitimate or self-inflicted.
Rather we must remember that this PRESENT and REAL suffering pales in comparison to the future glory we will experience with Christ.
But what about today? Here, now?
There are times when I don’t know what to pray. I don’t know what to say. In those moments, when I don’t know what to pray, when I’m heart broken and don’t understand. When I don’t know what to say to God, the SPIRIT himself intercedes for me.
God does not want to minimize our struggles. He’s reminding us that He draws near to us, that His Spirit is with us and comforts us at all times.

MOLESKIN:
My first time leading at Big Ball, what a place!

Pfeiffer and Abort, a couple of inspiring HIMs there. Rucking beforehand, and chewing up and spitting out everything a Q can dish out. Good work men.

As always, it’s an honor and a privilege to lead a workout.

ANNOUNCEMENTS:
The Maryville CSAUP event is coming up on the 24th, and the re-scheduled event at Wesley House is this Sunday, February 11th, from 2-3pm.

Potato salad

THE SCENE: 33* or so and spitting snow every now and then
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Imperial Walkers x10 IC
Merkins on 4 ct, x13 IC
THA-THANG: Form two lines, begin mosey toward amphitheater.  Just past it at the first pedestrian bridge, stop and Al Gore waiting on the 6.  Once all in, PAX perform 5 burpees OYO.  Form back up into two lines, each line does Indian Run on mosey toward C15 parking lot behind Neyland Stadium.  C15 parking lot has eight cones prepared in an octagon, each with an exercise at the cone. Exercises as follows:

  • Hello Dolly
  • Burpees
  • Decline merkins
  • Lunges (count for each leg)
  • WWII Sit ups
  • Lion kings (with rocks)
  • Jump squats
  • Catalina wine mixers

PAX partner up and pick a cone to start at. Perform 8 reps of exercise, bear crawl to next cone. Make your way around the Octagon and back to the cone you started at. Meet in the middle of the Octagon (PAX finished about the same time). Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins. Recover.

PAX go back to their original starting cone, repeating the routine this time performing 16 of each exercise. No bear crawls, once exercise is completed, PAX run on the outside of the Octagon making a loop and going to the next cone. Continue again until original cone is reached.  PAX again meet in the middle for Mary.  Q leads flutter kicks 20x IC.  Savannah then leads PAX in hello Dolly’s x20 IC.

Recover and 10 count.  PAX again form two lines and begin Indian Run back towards AO.  Stop again at pedestrian bridge where we did burpees heading out.  Q leads PAX in 8 ct body builders, 10x IC.  Form two lines again and Indian Run back to AO for Mary.

MARY:
Captain Thor (reach 16:4) IC
Box Cutters x20 IC
Iron Cross Flutter Kicks (led by Pfeiffer) x20 IC (we were all dead except him)
COUNT-OFF & NAME-O-RAMA
18 PAX: Quarantine, Butterfly, El Presidente, Plunger, Pfeiffer, Frank, Rousey, Ponder, Savannah, Amazon, Swanson, Gretzky, G6, Sugar Daddy, Petey, Bessie, Rascal, Abort
CIRCLE OF TRUST/BOM:
Q brought potato salad ingredients as props.  The same boiling water that softens the potato hardens the egg.  Life isn’t about your circumstances, it’s about what you’re made of.  Challenge us all to view our obstacles and hardships as opportunities to better ourselves.
MOLESKIN:
Pray for Petey as he begins interview process, that interviews go well and that he is able to stay in Knoxville.

Tammy Wynette at the Ball

THE SCENE: 64 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills 10x in cadence
  • Tempo squat 10x in cadence
  • Side straddle hops 25x in cadence
  • Tempo merkin 10x in cadence

THA-THANG:
PAX move as a group to 11th Street parking garage, stopping for Al Gore at crosswalk. Once in the garage, PAX partner up for Tammy Wynette.

One PAX performs 10 merkins, while the partner stands by his man and does 10 squats. Then partners swap and perform the opposite exercise. PAX then run to the next level and repeat until they reach the top of the garage and 100 of each exercise.

Recover and 10 count. Descend parking garage using same partner and same concept, this time stopping on only one end of the garage for exercises not both. 10 count of Big boys and 10 count Smurf jacks.

Recover and 10 count, mosey back to worlds fair park. PAX start on southern end of lawn facing four cones in a line. PAX go to each cone performing increasing number of exercises, mosey back and start next set.

Set 1 – lunge to cones, perform burpees 3/6/9/12 reps

Set 2 – bear crawl to cones, perform superman swims 5/10/15/20 reps

Set 3 – crab walk between cones, perform merkins 5/10/15/20

Recover to fountains

MARY:
4 count flutter kicks, 20x in cadence
COUNT-OFF & NAME-O-RAMA
26 PAX including 5 FNGs.  Hang Tight, Neutron, Noah, Jenner, Target, Madoff, Blazer, G6, Singlet, Gogurt, Steam, Pfeiffer, Jalen, Putt-Putt, Bessie, Snookie, Preacher, Quarantine, Commando, Savannah, Manwich, Red Writer, Careless, Sheldon, Anchorman, Abort
CIRCLE OF TRUST/BOM:
“Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure.”