F3 Knoxville

Tag: Choir Boy

Fooled Again

THE SCENE: Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Rockettes, Grady Corns
THA-THANG:

Bermuda Triangle

  • 20 BBS, bear crawl up, 20 VUps, crawl bear down, 20 imperial walkers, mosey back to the start
  • Two more rounds, halving the reps each time
  • 20 Squats, lunge up, 20 GA cheerleaders (in School Zone’s honor), lunge down, 20 burpees (a real crowd pleaser)
  • A round of 10
  • Mosey to splash pad for elevens: 10 step-ups or box jumps at the pad, 1 pull-up at the bathhouse, etc.
  • Fellowship Mosey™️ to the AO

MARY:
Cherry pickers
COUNT-OFF & NAME-O-RAMA
13 HIMs. Great crew. Great morning.
CIRCLE OF TRUST/BOM:

Thankfulness.

MOLESKIN:
Normally our fellow park goers appear more interested in misdemeanor possession than grand larceny, but many PAX returned to find their keys missing. We will not comment further as the investigation is ongoing.
ANNOUNCEMENTS:
April 15 — Show up for a great day to celebrate The Equalizer ⚖️  and the passing of the flag to Ribbed, a true HIM.

Who Left Their Balls Out in the Rain

THE SCENE: Moist. Dark. Cool. Like a cave.

F3 WELCOME & DISCLAIMER (Heavy emphasis on the disclaimer.)

WARM-O-RAMA:

  • SSH IC | Grady Corns | BACs
  • Tempo Squats

THA-THANG:

  • Bearmuda Triangle – three rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
    • Hold squat for six
  • Splash Pad -> Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 Imperial Walkers
    • Run to playground, perform 5 pull-ups, return to splash pad
  • Elevens
    • Burpees on one end of tennis court
    • V-Ups on the other

MARY:

  • For mary, we all named our favorite orthopedic doctors.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Self-pity chisels into stone what discouragement whispers. –Carey Nieuwhof

ANNOUNCEMENTS: Rest, Convergence, Ice, Brolympics, Compression, Podcasts, Elevate

PRAYER

Just Another Merkin Monday…

THE SCENE: AB Morning with a slight wind

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10 

THA-THANG:

Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base 
    • 15 Merkins 
    • CDD at Home 
  • Second Base 
    • 15 Diamond Merkins 
    • Dips at Home 
  • Third Base 
    • 15 Wide Merkins 
    • Incline Merkins at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • Pick up the SIX 

Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut” 

  • 25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 10 Pullups → Mosey back to RockPile
  • 20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 8 Pullups → Mosey back to RockPile
  • 15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 6 Pullups → Mosey back to RockPile
  • 10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 4 Pullups → Mosey back to RockPile
  • 5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 2 Pullups → Mosey back to RockPile

 

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

13 HIMs; 3 Pre-Ruckers; 0 FNGs 

CIRCLE OF TRUST/BOM:

The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it. 

ANNOUNCEMENTS:

2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward. 

Subscribe, Download, and listen to the F3Knoxville Family of Podcasts  

Convergence 7/2 at JUCO 

Bro-lympics are coming back in November

Partner Work at The Equalizer

THE SCENE: cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Baby Arm Circles IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Dry Docks
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • LBCs

Station 4

  • Hand Release Merks
  • Some other stuff

Ring of fire to 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM

PRAYER

Fear Not

THE SCENE: Clear and 38 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops

Cherry Pickers

Abe vagodas

Rockettes

This and that

THA-THING

Act 1

38 pull ups. Rep to failure, run around Stonehenge

Act 2

7 of diamonds

7 burpees at each corner

14 merkins at each corner

21 squats at each corner

28 big boys at each corner

Act 3

Ring of Fire

CIRCLE OF TRUST/BOM:

ISAIAH 41:10

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”

JEREMIAH 29:11

“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.”

2 TIMOTHY 1:7

“For God has not given us a spirit of fear, but of power and of love and of a sound mind.”

MOLESKIN:
Praying for Sarah’s hands and for Choir Boy’s move.