F3 Knoxville

Tag: Biscuits

Pav-A-Lon

THE SCENE: It rained…before the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Windmills IC x 10
  • Baby Cir Front/back x 10
  • Moroccan Night Clubs x 10
  • Front Claps x 10

Now that the shoulders are nice and warm.

THA-THANG:

  • 21’s Split Squats/Am Hammer until I lost count
  • Mosey to the bottom of Matterhorn
  • Grab a heavy rock – 10 Goblets, 10 Thrusters, 10 Domo Squats x 5 rounds
  • 20 Curl, Press, Tri x 3 rounds
  • Sprint to first light pole, lunge to the next on Matterhorn
  • 1 Merlin, 1 Dip, 1 Pull-up Ascending to 10

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Last year my word for the year was Relentless. Things were coming at me hard and fast and stayed that way all year. From losses to job struggles, it was an absolutely relentless year. So this year, I’m more cautious about the word I’m choosing. This year it’s Celebrate! I hope that brings plenty of Celebration into my world and celebrate with friends and family whenever the opportunity arises.
MOLESKIN:

So… It didn’t rain. Hats off to Mayberry for directing everyone up to the Pav-A-Lon anyway. We started late, ended late and most of the Q was pieced together as went along. As always, great to be out with the HIMs in the Gloom.

ANNOUNCEMENTS:

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS:

A Whole New World

THE SCENE: A crisp 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
20x Imperial Walkers
10x Cherry Pickers
10 Burpees

Count off in groups of 4’s, #1’s get a CMU

THA-THANG:
CMU’s cannot touch the ground.

Indian Run with block pass off to front- Stop at third light in marina parking lot.

Group Work:
200 Squats
200 BBS
200 Merkins

Mosey to stairs:

2 PAX mosey to the top and around the rock, CMU overhead on stairs

2 PAX stay below.

ROUNDS

  • Bear Crawl from curb to curb
  • Flutter Kicks
  • Iron Mikes
  • Frog Jump, Burpee Turn
  • V-ups
  • Crab Walk
  • Dry Docks
  • Mountain Climbers
  • Star Jumps

Mosey to AO with block pass off

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

Matthew 11:25-30: “For my yoke is easy, and my burden is light.”

Jesus is there to pull us along and carry us.  Are we relying on him.  And who are we bringing along.  Thank you to all you guys who push me along and make me stronger.

MOLESKIN:
Prayers for Lady Junk, Butter’s son, Mayberry’s friend with prostate cancer.

Dog Pound Iron Pax Week 1 Challenge

THE SCENE: 71, dark and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x SSH, Air Squats, Cherry Pickers, Big Arm Circles and Merkins to get us warmed up quickly

Mosey to the field for Killer B’s

THA-THANG:
Iron Pax Challenge Week 1 Killer B’s

  • 10 yard Broad Jump
  • 10 Burpees
  • 10 Bonnie Blair’s (aka Iron Mikes)
  • 10 BBS
  • Do this for 30 yards and the bear crawl back 30 yards to staring line
  • Repeat for 5 rounds for time

When PAX finished they could run lap around the field and then find a HIM to encourage along  as they finished their rounds by doing it with them

Times ranged from about 19-38 minutes per HIM

MARY:
No time for this
COUNT-OFF & NAME-O-RAMA
19 HIMs plus 1 FNG Biscuit
CIRCLE OF TRUST/BOM:
While traveling yesterday I heard a man say on The Message radio station “We look for God in the destination but He is often found in the detour.” Many of us have had detours this year that have affected us physically, emotionally, spiritually, financially, at work, at home etc and we don’t understand why things aren’t going the way we planned and wonder where God is.

We are looking to Him and for Him in the end and are not looking to understand His meaning and plan for us in the midst of our detour. So if you are like Daniel in the Lion’s Den, Moses by the Burning Bush or even like Jonah in the belly of the whale. Seek God and look for Him and know that He is with you and He has a plan for you that might not be what you expected and your circumstances don’t make sense but know that you are right where He wants you. He is with you and will lead you out.  It’s just a detour.

MOLESKIN:
Prayers for Lady Junk, Garrett’s family, everyone in the Bahamas affected by a hurricane Dorian, my daughter Callie that has an infection
ANNOUNCEMENTS:
TTTP coming up, Dad’s Camp RunaMuck soon