F3 Knoxville

Tag: Biohazard

Quarter Mile Bucket O Fun

Damp and humid
F3 WELCOme & Disclaimer

Warmarama-  21’s, Cherry Pickers x 10 IC, Grady Corns x 50 IC, Annie’s x 10 B IC, Danny Do Legs (Annie’s using legs instead) x 10 B IC, lunges x 10
THA-THANG:
Mosey to Marathon station

  • Partner up and run, stopping every 1/4 mi doing 5 Burpees, 10 Merkins, 15 BBS.  On return to AO change to 5 Man makers, 10 Bobby Hurley’s and 15 Bonnie Blair’s.  This made the return run much slower as all our legs was achin’
  • Fast Bernie to AO
  • Mary:   Gas Pumps x 15 IC, crunchy crabs x 15 IC B, Flutter Kicks x 20 IC

COUNT-OFF & NAME-O-Rama-

11 HIMS : Mr. Wedgie, Fast-n-Easy, A-Rod, Fob, Herbie, Biohazard, Oscar, Soy Sauce, Dr. Feelgood, Natty, Simmons
CIRCLE OF TRUST/BOM:
Words of appreciation and kindness to others are often forgotten.  We must remember to show this appreciation to others for acts of kindness and influence.  In turn, be that influence on those where opportunity arises.  Don’t expect anything from it, just do it selflessly as Jesus taught

Moleskin:  prayers for Natty’s mom’s in grieveing the loss of her husband, for Soy Sauce as he works through some tough times and for Lifetouch, as well as Simmon’s associate pastor who is going through CA Rx.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wet to Dry

THE SCENE: Wet, rainy, puddles abound
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with a Capri lap around the p-lot, 25 SSH IC, 10 Chinooks each direction, 12 seal claps, 12 OH Claps, 11 Morroccan Night Clubs and 10 Tempo SQTs
THA-THANG:
We partnered up except for me since there was just 5 of us bro’s.  Ran to the Splash Pad shelter and P1 started on 50 Pull ups, 100 Dips & 200 SQTs while P2 ran in rain to rock pile to choose a rock and return with it overhead and pass to P1, repeat until Exercises complete. Each partner could return with a rock of their choosing, as large as they could (Fast N Easy took advantage as did A-Rod).

We then ran in rain to First Horizon back shelter under video surveillance.  P1 performed exercises from one of the 4 cones while P2 ran to AO to perform the exercise listed on one of the 4 cones there.  After completion of each cone, they ran back in the rain & swapped places choosing a new cone.  Some (ALL) folks had problems with instructions.  Cone Ex’s:  Sumo Sqts with leg lifts x 20, BBS x 15, Burpees x 10, 8 ct Man makers x 10, 4 Ct. Mtn Climbers x 20, Carolina DD’s x 25, American Hammers x 20, Plank Jacks x 20 4 ct, , Punishment led to another round of 8 ct. MM’s.  Ran another capri lap, stopped midway for 10 MKNS and last 25 yards were crab walks in the rain.

Planter Box 11’s of Box Jumps and Bulgarian Single leg sqts

MARY:
Freddy Merc’s x 25, Good Morning Abby x 10, Monkey Crunches x 20, Flutter Kicks x 25, Hello Dollyx 25, Boat Canoe x 3 min.
COUNT-OFF & NAME-O-RAMA
Heavy Hitters: A-Rod, Fast-n-Easy, Herbie, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Discussion on dealing with things about people that irritate you.  Followed by Proverbs 10:26 & 19:13.  The men were not too talkative, so I assumed I irritated them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS:

Conformer or Transformer

THE SCENE: 52 with light drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, OHC, Little of this and that, Toy Soldiers, Bone the Fish
THA-THANG:
We did 1/4#er with burpees

Mosey to FB field.  Started with 10 burpees then ran to the 25.  Do 25 Merkins.  Backpedal to goal line and do 10 burpees.  Run to 50 and do 50 squats.  Backpedal to goal line and do 10 burpees.  Run 75 yards and do 150 Mtn Climbers.  Backpedal to goal line and do 10 burpees.  Run to far goal line and do 100 SSH.  Backpedal to other goal line and do 10 burpees.  We did Cpt Thors while waiting on the 6.  We then did Burpee Dans the length of the field.  Lunge 10 yards, do 1 burpee, lunge 10 yards do 2 burpees, lunge 10 yards do 3 burpees……..and so on.  Then we had to get back to the start so we went back but bear crawl instead of lunge.  We did SSH waiting on the 6.  We had a few minutes left so we did 25, 30, 35, 40, 45, and 50 yard wind sprints.  Mosey back to AO.

MARY:
Ran out of time

COUNT-OFF & NAME-O-RAMA
arod, fast and easy, simmons, oscar, herbie, mr wedgie, hamm, boogaloo, natty, tractor, biohazard, tuba

CIRCLE OF TRUST/BOM:
Romans 12:2.   You can decide to not stand out in any way, or you can be a light for Jesus.  Our definition of Good differs from Gods.  We don’t see the whole picture or the end game, but HE does.  His will for us is good, even though it might be difficult at times.  One day, we’ll understand, but until then trust the LORD! Either you will be conformed to the world, or you will transform the world.  Which will you be?  A conformer, or a Transformer?
MOLESKIN:

ANNOUNCEMENTS:

SOGGY DOLLY DAY

  • THE SCENE: Raining Cats & Dogs and maybe turds to but they washed away
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH x 25, Cherry Pickers x 10, Seal Claps x 20, OH Claps x 20, Baby Arm Circles x 20 (B), Imperial Walkers x 20
    THA-THANG:
    Run in Rain to Rock Pile
  • 20 Squats then grab coupon
  • Bernie w/ coupon up hill (squats til they all arrive)
  • Run w/ coupon to Bleachers (wagon wheel squat press in b/w)
  • ALARMS (25 reps all except RUN)
  • Set 1:  Shoulder Press–>Lunge–>LBC–>Merkins–>Run lap in pouring rain around track
  • Set 2:  Shoulder Taps–>Squat Jumps–>Peter Parkers–>Makhtar n’Diayes (dang these sucked)
  • Set 3:  Burpees–>Jump Squats–>Mtn Climbers–>Rockette Hillbillies–>Patty Cake Merkins
  • Run in pouring rain w/ coupon to rock pile
  • Run back to AO

MARY:
Flutter Kicks x 20, Hello Dollies x 20, Bruce Lee’s x 10, Box Cutters x 20, Freddy Mercuries x20, Never Cross Dollies x 10, ring of fire
COUNT-OFF & NAME-O-RAMA
8 HIMS
CIRCLE OF TRUST:    Talked about staying + in a world of negativity, surround yourself around those that raise the bar, not lower it.  As Dolly Parton said, If you want the rainbow, you gotta deal with a little rain, which we did today in spades
MOLESKIN:
prayers for Biohazard’s co-worker Vera, Fast-n-Easy’s family loss and his wife’s family health concerns, Lifetouch needs prayers for his upcoming nuptuals
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.