F3 Knoxville

Tag: Commission

Spicy Dragons and Planting Trees

AO: juco
Q: Lil’ Spice
PAX: Love Shaq, Lt. Dan, Windex, Guardrail, Butterknife, Wanderer, Mailbox, Haggis, Fetch, Commission, Booster, Nutcracker
FNGs: None
COUNT: 13
WARMUP:
SSHs
Dive Bombers
Cherry Pickers
Baby Arm Circles Forward and Back
Windmills
Hairy Rockettes
Squats

THE THANG:
Mosey to the Duck Pond and perform Spicy Dragons up the hill…1 Merkin, 1 Catalina Wine Mixer, 1 Plank Jack, Bear Crawl 4 paces, 2 Merkin, 2 CWM, 2 Plank Jack, Bear Crawl 4 paces…continue up to 10 or until your arms fall off.

Mosey to coupon pile with a couple of Mary stops along the way, Imperial Walkers and Freddy Mercury

Partner for DORA at the coupon pile.
One partner moseys for a lap around the building, other performs AMRAP of the following exercises with coupon:
– Curls
– Squats
– Tricep Extensions
– Rows
– OHP

Mosey to flag with stop for LBCs along the way.

MARY: No time.

ANNOUNCEMENTS: None

COT: What trees are you planting? Song by Andrew Peterson: https://open.spotify.com/track/39ILtaDgPIoTqk0u195QQA?si=8da3d823c2bd4e41

IPC Week 1

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Eliza, Gringo, LeBling, Mermaid, Skidmark, slappy, Stitch, Commission
FNGs: None
COUNT: 9
WARMUP:
Mosey to CMU pile

THE THANG:
3 burpee buy in and 3 burpees every 4 minutes throughout workout.

11s Workout:
– Do 10 thrusters, travel 30 yards, 1 hand release merkin travel back.

The mode of transportation changes for each round.

– bear crawl
– Lunge walk
– Burpee broadjump
– Run
– Murder Bunny Down, Redrum Bunny Back

Repeat travel order 2x

MARY:
– various dealers choice an workouts

ANNOUNCEMENTS:

COT:

Ephesians 4

– God put a measure of Himself in all of us, giving gifts to men. Everyone has something of God that the others of us don’t. We can reach more of our potential as we engage in community.

1st Q In My 30s – Track WOD

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.

Islands of pain

AO: shamrock
Q: Baby Boomer
PAX: Anchorman, Baby Boomer, Brick, Commission, Mermaid, Pom Pom, slappy, Slipknot, Stitch, Voodoo, Snaggletooth, Gringo, Trojan
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo squats
– Tie Fighters
– Tempo merkins
– Squatting Grady Corns

THE THANG:
– Mosey to CMU pile and stop for some Rocky Balboas along the way
– CMU Island Dora in top lot
– HIM1 stays at start and does following exercises while HIM2 moves to islands
– Round 1: CMU kettle swings
– Round 2: CMU deadlifts
– Round 3: CMU squat thrusters
– HIM2 works through islands
– Island 1 (10 reps): R1 wide merkins/R2 Carolina dry docks/R3 no cheat merkins
– Island 2 (20 reps): R1 big boy sit-ups/R2 flutter kicks/R3 Freddy Mercurys
– Island 3 (30 reps): R1 SSH/R2 Bobby Hurleys/R3 lunges
– Rinse and repeat with HIMs swapping to do all exercises
– Visited islands together as a total group

MARY:
– Howler Monkey circle
– Michael Phelps and overhead arm stretch
– Cherry Pickers
– Groin stretch and Willie Mays Hayes
– Downward Dog and Cobra
– Superman/Banana

ANNOUNCEMENTS:
HH on Monday

COT:
– Brief history of Decoration Day and Memorial Day and it’s meaning
– Remembering those who gave the ultimate sacrifice to preserve our freedom
– Jesus also established a memorial service in the upper room with the disciples
– Communion is an opportunity to reflect on Christ’s sacrifice that has set us free from the bondage of sin
– Remain humble and grateful for all that have laid down their lives in love

[the-pulpit] Hill Work

AO: the-pulpit
Q: Voodoo
PAX: Leland Robbins (Geiger), Commission, MessyHobbs, Rougarou, Smoked Pickle, Sawdust, Betty, Ike
FNGs: None
COUNT: 9
WARMUP:
Check

THE THANG:
Mosey to hill behind the tennis court. Partner up. While one partner runs up the hill, the other stays put and holds an exercise. Rotate until everyone completes each exercise
-V Up
-Plank
-Wall sit

PAX claimed the grass hill was too wet so we moved over to the road to complete two more rounds.

Move to the CMU pile and completed three rounds of:
-Swings
-Rows
-OH press
-Tri ext
-big boys

MARY:
A few rounds on the turf before moseying back to the flag

ANNOUNCEMENTS:
Lunch Friday (5/10) at the Creekside food park (corner of Schaad/Western). 11:30

COT:
Spoke about the F3 brother in St Louis who recently passed during his first beatdown and the need to focus on eternal things.