F3 Knoxville

Tag: Biscuits

Anatomy of a Burpee (Revisited)

QIC: I-Beam
The PAX: Mayberry, Bowflex, Slide Rule, Ribbed, Mudpuppy, La-Z-Boy, Biscuits, I-Beam

Conditions: Clear and 59 degrees

THE THANG
Side Straddle Hops x 20 IC
2 Burpees OYO
Imperial Walkers x 11 IC
2 Burpees OYO
Cherry Pickers x 6 IC

Mosey to boat parking lot
Dora EMOM (Burpees)
100 – Donkey Kicks
200 – Hand Release Merkins
300 – Jump Squats
Flutter Kicks til 6 is up

Slow mosey cool down together

11’s at Baby Everest
1 BBS at bottom
Bear crawl up hill
10 Burpees
Crab crawl down hill
Repeat, 2/9, 3/8……

Mosey back to parking lot
Flutter kicks x 20 IC
LBC’s x 20 IC
Box Cutters x 20 IC
Hello Dolly’s x 20 IC
V-Ups x 10 OYO
Burpees x 5 OYO

COT
Name-o-Rama

BOM
Patience is the ability to endure difficult circumstances such as perseverance in the face of delay; tolerance of provocation without responding in annoyance/anger; or forbearance when under strain, especially when faced with longer-term difficulties.

To me: Patience is the level of endurance one can have before negativity.

We could never learn to be brave and patient, if there were only joy in the world – Helen Keller

Proverbs 14:29
Whoever is slow to anger has great understanding, but he who has a hasty temper exalts folly

My daily struggle is frustration. Most days I can’t believe people don’t see things the same way I do. I continually strive to gather info before I hastily respond.

Nnggaaggygg

THE SCENE: Clear and just cool enough to make a wookie comfy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chairs x15 IC
Tempo Squats x10 IC
Hindurkins x10 IC
Crabettes x15 IC
Cherry Pickers x5 IC
THA-THANG:
Mosey all around the park. For Halloween today, there are pairs of cards at intervals, face down. On one card is a Treat (exercise). The other says “Trick!”

Pax stays together. When arriving at a pair of cards, one PAX turns over one of the cards. If it’s a Treat, do the exercise and continue. If a Trick, mosey back to the previous station, repeat that exercise, then return and do the exercise and continue.

The Treats:
25 4-ct Monkey Humpers
25 4-ct Pickle Pounders (Repeated)
25 Merkins (Repeated)
Bear crawl across field
25 EZ-ups
25 4-ct Catalina Wine Mixers
15 Triple-Box-Jumps at the bleachers (3 jumps = 1 rep)
5 Hill Sprints (Probably should have been repeated…)
15 Embrace the Earth Burpees
25 Carolina Dry Docks (Repeated)
30 Big Boy Situps

Ended up with almost 3 miles.

MARY:
51x Flutter Kicks
15x Side Crunches each side
Cash out with Merkins for the last minute
COUNT-OFF & NAME-O-RAMA
Super-lucky 13 under a full Halloween moon. Welcome FNG Airwolf!
CIRCLE OF TRUST/BOM:
Of all the holidays of the year, the most overcommercialized/ignored true meaning (by percentage anyway) has to be All Saints Day. Halloween (All Hallows Eve) has completely taken over to the point that many don’t even know about All Saints Day, which was created to celebrate and honor all those saints who didn’t have their own feast days. Take some time tomorrow personally or with your family to read up on a saint (not necessarily just those recognized by the Catholic Church), either ancient or modern-day, thank God for their example, and be inspired.
Hebrews 12:1-2
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.
MOLESKIN:
I was amazed by the luck of this group, only pulling three out of ten “Trick” cards…
ANNOUNCEMENTS:
Convergence and 5 year celebration at the Asylum Nov 7!

A couple planned routines and some random stuff

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the south parking lot With a CMU.

line up with a  CMU in front of you. Do 25 squat, curl, press tris and sprint to end line and do 5 burpees, sprint back and Repeat while walking CMU to next cone but knocking off 5 reps. 20, 15, 10, 5.

Mosey to ice rink. line up on goal line. One lax ball per person. Squat walk (with your back straight!)while bouncing ball with palm (no catching it and dropping) Continue and repeat twice or till everyone looks completely uncoordinated.

Partner up across from each other on side lines.  Each has a CMU but only one lax ball. Throw ball to partner with one bounce. Do a blockee , partner throws it back and does blockee. Repeat till Q says stop.

*At this point I start making stuff up.
Curl-press-tri walks across the ice rink. line up on end lines and do 2 big circles around the face off circles of side shuffle planks. Then side lunges around two circles. Then sprints from end line to end line x7. (I may be out of order…but does it really matter. ) by the way, if you are reading this, post the letter D of the Dog Pound chat. I’m guessing no one really reads this past a certain point. Mayberry might since he missed. Well, back to the backblast…hummm not really sure what else we did. But we stayed busy. No one was cold. Well maybe ur fingers were. 

mosey to AO.

MARY:
Flutters with block presses x31
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
“The problem with quotes found on the internet is that they are often not true.” -Abraham Lincoln

big party at the DeFrancos house!  Story of party getting out of control quickly.

there are so many things that look accurate but have no truth in it at all.
example: “Good things happen to good people”, “Follow Jesus and your life will be perfect” God has never promised a perfect life with no troubles. In fact, he says that once you become a Christian your trials will continue and possibly get tougher. BUT….you now have hope. You have hope because you know the end. You know that with what ever you face you can and WILL Overcome with Jesus. . May not be on your time, but as a follower of Jesus you know that you are forgiven and that ultimately you will have all of your troubles and debts paid off.
So, is it going to be easy?……. Nope, will we win?…..yep!

Here is another quote from a president from our bible Devi: “Courage is not the absence of fear, but rather the assessment that something else is more important than fear.” – Franklin D. Roosevelt

God is not controlled by fear. Have courage thru trials by trusting God.

MOLESKIN:

tweet-e gets the “most patriotic award” on “voting day” for his super rad American Flag shorty short/spandex combo! And…Cavalier gets the “best new nickname hand sign” award

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s just 6 reps…

THE SCENE: 60, wet, and raining. Truck Stop may have cushy turf fields, but nowhere to hide from the rain. Time to embrace the suck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry pickers x5 IC
LBAC x15 IC each way
Grady Corns x15
Imperial Walkers x15 IC
Tempo Sissy Squats x10 IC

THA-THANG:

Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
25x 4-ct LBC IC
25x Gas Pumpers
15x Side Plank Sags
2 rounds Row your Boat

COUNT-OFF & NAME-O-RAMA
7 HIM faithful this morning… About 6 more than I expected given Fall Break plus conditions…
CIRCLE OF TRUST/BOM:

For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust.
Matthew 5:45

The rain today brought this verse to mind… We often hear this passage in the context of how good and bad things happen to both good and bad people. But the real context is in showing love to your enemies as well as your loved ones. Both sunshine and rain are physical manifestations of God’s grace, mercy, and provision. He gives these most basic blessings freely to all. Jesus is telling us that showing love to all regardless of their status is the most basic way to be children of our Father.

MOLESKIN:
Good ol turf fields smelled like wet rubber this morning… Glad plenty of guys showed up so I didn’t have to decide whether or not to do this by myself… That last lap was only 6 reps of each exercise per stop… Not sure if I have ever looked less favorably at just 6.
ANNOUNCEMENTS:
3rd F next weekend at the Bomb Shelter – 0700

Into The Unknown

THE SCENE: 100% Humidity, Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Tempo Merkin IC x10
  • Temp Squat IC x10
  • Cherry Picker IC x5

THA-THANG:
Partner up for 4 stations up Matterhorn, 3 exercises each. Partner A runs to the next station while Partner B performs exercise with perfect form. Twice through the exercises then move to the next station. Scratch that, PAX audibled for 1x through and move to the next station which worked out great for time.

  • Station 1 – Power T Merkins, Mountain Climbers (Old School for Tweet-E) & Thruster Merkins
  • Station 2 – Squat Hops, Bobby Hurley’s (Get Low), & Skaters
  • Station 3 – Burpee Pull-ups (Thank Yo-yo), Jumping pull ups & Knees to chest
  • Station 4 – American Hammers, Side Planks & Box Cutters

MARY:
Flutter kicks IC x25 – Hello Dolly IC x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My family and I have been in a state of transition over the last two months. Both my wife and I are changing jobs and we just moved into a new neighborhood. We felt like we have been making these decisions through walking in Faith. Through trusting that God has a plan and we are following it. I’m going to need your encouragement along the way and if you feel that God is pulling you in any direction, take a step into that faith walk with HIM.
MOLESKIN:
Had a lesson on how to Wagon Wheel today. Pr
ANNOUNCEMENTS:
3rd F – Check Slack