F3 Knoxville

Tag: Charger

All Truck and No Stop

THE SCENE:  mid 60’s and warm….weird weather for January

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • mosey around the island
  • SSH x 10
  • Squats x 10
  • Rockettes x 10
  • Tempo merkins x 10
  • Cherry pickers x ?  just do some ’till your ready.

THA-THANG:

  • Start out on the track.  Route 66 burpees at each light pole going the long route to the other side of the park.  13 poles total.  Lots of burpees
  • Kraken style run around the island with 6 stations.  Start with 5 Merkins and 5 Iron Mikes (each leg) at the first station and increase by 5 each lap. Reps = 5, 10, 15, 20, 25, 30 at each consecutive station.
  • Mosey to the long hill by Watt Rd.  Battle buddy up for DORA 1,2,3.
    • 100 squats, 200 Big Boys, 300 Flutter Kicks
    • Partner A does exercises while Partner B runs to top of hill and does 2 Diamond Merkins
  • The short steep hill by the concrete bleachers was feeling left out so we stopped there on the way back to the AO.   Box jump up the bleachers, run to top of hill, do 5 burpees, come back down.
  • Mosey back to AO

MARY:

  • Dealers choice
    • BBS x 20 – Frosty
    • Peter Parker – Driftwood
    • American Hammers – Finger Food
    • Hello Dolly – Butters

COUNT-OFF & NAME-O-RAMA
Frosty, Butters, Finger Food, Abort, Sparky, Driftwood, Amazon, La-Z-Boy, Mayberry, Charger, Bartman

CIRCLE OF TRUST/BOM:

Shared some of the challenges I’ve faced this week with my son and the fact that no matter how much he pushes my buttons there is always some grace left in the tank to show him.   It’s a reminder of the grace that Jesus has shown me over the years.

MOLESKIN:

We hit the ground running and never let up this morning.  Great work from all 11 today.  Also, shout out to Amazon for being out in the gloom shortly after knee surgery.  Dude was giving 100% and modifying where he had too.  That was motivating!!

ANNOUNCEMENTS:

Episode I was definitely the worst

THE SCENE: 50 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the island, SSH, Merkins, squats, plank jacks, tho and that’s and rockettes
THA-THANG:

mosey to the soccer field for a Star Wars episode workout. 9 episodes. Each episode has an exercise with a qty of 10.  Do exercise and run to other sideline on the field. Repeat 3 times  each episode. Episodes are… (i may be off some)

  • I – burpees (because it was the worst one of all 9 episodes, mainly because of Jar Jar Binks
  • II – Merkins
  • III – inch worms
  • IV – squat jumps
  • IIV – star jacks
  • V – BBS
  • VI – Burpees (because of the Ewoks)
  • VII- Merkins
  • VIII – shoulder tap Merkins
  • IX – ?

we stopped half way and came back to it later as it was getting boring.

Mosey to other side lot and did 7s  with pull-up rows and shoulder tap Merkins.

mosey to bottom field. Jumped over the wooden barrier fence at each post all the way to the end. Balance beam after that for a 1/4 of it.

Mosey to circle on field. Ring of fire. Hold plank as one member of the pax runs around jumping over each other member. Do one Merkin and add one every time you get jumped. Total of 8 rounds.

mosey back and try to finish the episodes till time ends.

MARY:
Sparky led the group in some Ab exercises and some Peter Parkers
COUNT-OFF & NAME-O-RAMA
8 pax in attendance
CIRCLE OF TRUST/BOM:

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”
‭‭Romans‬ ‭5:3-4‬ ‭

MOLESKIN:
The Q has had a good run without an injury but alas, all good things must come to an end. This Q is writing this backblast with 600mg of ibuprofen and a muscle relaxer in him. I figured out that I would rather do 100 burpees with the pax than watch them work hard sidelined with a back injury. Coffeteria was great with everyone attending. ANNOUNCEMENTS:
New Years Party this Friday.

50-50-50

THE SCENE: Post downpour and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 50
  • Tempo Squats IC x 50
  • Stretch it out

THA-THANG:

  • Mosey to Marsha field
  • 50 Ranger Merkins
  • Bear Crawl to Qtr Field
  • Run to Midfield
  • 50 Bobby Hurley’s
  • BC/Run
  • 50 Heel Tap Merkins
  • Mosey to Los Baños
  • Dora style – Partner up
  • 50 Inverted rows
  • 50 underhand rows
  • 50 JV Rockettes
  • 2 Rocky tops on the turn
  • 50 4ct Am Hams
  • 50 BBS
  • 50 Flutters
  • Mosey to the benches
  • 50 Derkins
  • 50 Box Jumps
  • 50 Ierkins
  • Had to make this up on the fly, long mosey back to Marsha field.
  • 50 Star Jack’s
  • 50 Iron Mike’s
  • 50 Merkins
  • With full field length suicides

MARY:
50 Imperial Walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the Iron Cowboy, he ran 50 Iron Man Triathlons, in 50 Days, in 50 states. Biggest take away is what’s hard for me is hard for me and what’s hard for you is hard for you. He told this to a fan who was in awe of his accomplishment.
MOLESKIN:

ANNOUNCEMENTS:

Earning the Truck Stop name

THE SCENE:  60’s nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • stretches & such

THA-THANG:
Running with pain stations.

  • Went up the Watt Rd hill: merkins x10, squats x10, flutter kicks x10
  • ran back to the playground:  pull-ups x10, squat jumps x10, big boys x10
  • ran to the truck stop:  pickle pounders x10, monkey humpers x10, reverse cowgirls x10
  • ran back to the AO:  finished with more pickle pounders x10 just for fun.

MARY:

COUNT-OFF & NAME-O-RAMA

Tank, Waxjob, Wagon Wheel, Driftwood, Mayberry, Frosty, Butters, Charger, Bartman

CIRCLE OF TRUST/BOM:

MOLESKIN:

Fun workout today.  We did all the exercise at the Truck Stop around back where all the trucks park overnight.  I’m sure we looked good!

ANNOUNCEMENTS:

It’s Audible time in Tennessee

THE SCENE: Football season weathe, not really. Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Typical warm up
THA-THANG:

too dark for original plan and “bull in the ring did not work out so we audibled

Mosey to bleachers: 7’s of box jumps and shoulder tap merkins

mosey to field 3: Bear crawl tag football. Using the soccer box on one end of the field, team 1 has to get the ball across the line before team 2 tags them. Switch and repeat.

Did some sprints.

Mosey to field 2: two teams. suicides on lines. Pitching the ball at least once per line to a teammate.  If dropped all must run back  to start and then go back to where they were before drop. All must pitch and catch the ball.

did some more sprints. Alternated bear crawls and sprints at each cone for full length of field.

Mosey to field 1, split into two teams. One team at one end one at the other. Team must complete a +-20 yard pass to a sprinting receiver while team does merkins.  If ball is caught player returns to team and QB goes to receiver and teammate goes to QB. Once all have caught pass, move to mid field. (If dropped, receiver runs back to end line and goes out again) 2nd pass jump squats,sprint to midfield repeat with  Merkins and jump squatS. First team to get all caught and sprints back to start wins

MARY: no time

COUNT-OFF & NAME-O-RAMA
12 pax including (not tagged Speedy Smurf and I FNG (Lightbrite)
CIRCLE OF TRUST/BOM:
“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,”
‭‭Hebrews‬ ‭12:1‬ ‭NIV‬‬

MOLESKIN:
Pretty much the whole queue was made up as we went along except The three main things were done, but out of order and I just threw in a bunch of sprints, sevens, and other weird  Things
ANNOUNCEMENTS:
TTTP,