F3 Knoxville

Tag: Cosmo

STRONGER TOGETHER

THE SCENE: Clear skies with temperature of about 39˚F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Windmill x 7 (4CT), Baby arm circles (forward & reverse) x 10(IC), Tempo squat x 7, merkins 7 (4CT), cherry picker X 5 (4CT)

THA-THANG:
1/2 mile Indian run

At soccer field (REPEAT 3 times):

  • Indian bear-crawl along long side of soccer field (audible length to avoid exhaustion).
  • Mosey across short side
  • 5 burpees at corner, mosey to midfield then 5 CDD, mosey to other corner then 5 merkins
  • Mosey along short side, repeat.

11s on the hill

  • Bottom: Imperial walkers (4CT)
  • Top: box cutters

Mosey to 2nd soccer field. Dora 1-2-3 inspired rep. with battle buddy running to midfield and doing 1 burpee

  • 100 Bobby Hurleys
  • 100 Lunges (2CT)
  • 300 Flutter kicks (single CT)

MARY:
Run back to AO with a minute to spare for one Guantanamo round
COUNT-OFF & NAME-O-RAMA

11 HIMs got stronger together (1 FNG)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

“Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
    But how can one keep warm alone?
12 Though one may be overpowered,
    two can defend themselves.
A cord of three strands is not quickly broken.”

A reflection on my 1st year in F3. I’ve become stronger physically but more so mentally. Through the good days and the bad days it is important to surround yourself with people who will push you to get better, will be honest with you and will encourage you. Let us strive to be such people for others as well.
MOLESKIN:
Potentially we had the longest Indian run of all time
ANNOUNCEMENTS:
N/A

TRUCK STOP BAPTISM

THE SCENE:  50 degrees, down-pour, and flooding.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All IC: SSH, Tennessee Rocking Chair, Squat Failure to Launch (like our careers), Merkin Failure to Launch, Parking Lot Mosey Lap

THA-THANG:

11s at trash can hill: CDDs at bottom + Squat Jumps at top……..Mosey to MRSA breeding ground zero (soccer field).

3 rounds of: Merkin Exercise at one end (x20), sprint to mid-field, 5 Double Burpees, Lunge rest of way to opposite end, Squat Jumps (x20), (PAX then switch to Reverse Gear), Bernie back to mid-field, 5 Double Burpees, Backward Lunge to Start. Repeat. (Ends Included Merkins, Squat Jumps, Diamond Merkins, Wide Merkins)……..Mosey to concrete bleachers.

7’s: Incline Merkins at bottom, Derkins at top. **Sick Twist: on way up- Jump and do 10 Calve Raises each stair……..Mosey to Playground Hill.

AMRAP: At bottom of hill: 20 Monkey Humpers, 20 4ct MCs, run to top of hill. At top: 20 Pull Ups, 20 BBSs, run back down hill. (did 3 or 4 rounds)………… Only one way back to AO – Mosey through the newly created lake (thigh high water) all the way back to AO.  Keep those knees up to maximize splash! (Junk was almost giddy about this part – thank you for your enthusiasm, brother!)

MARY:
One minute of Burpees. Out of time.

COUNT-OFF & NAME-O-RAMA
9 Strong
CIRCLE OF TRUST/BOM:
2 practical techniques to battle sinful thoughts when they enter the mind: 1) focus on the cross – the ultimate price that was paid for you. This helps supply the motivation to dedicate our mind, bodies, actions and words to Him. We are not our own, we were bought with a price!  2) Rest in the absolute conviction that His ways are infinitely BETTER than ours. We see this proven time and time again throughout the Bible and history.
MOLESKIN:
These guys were awesome today. Very proud of this crew! Thank you for allowing me to serve you this morning!
ANNOUNCEMENTS:
N/A

Monday run day

40, NOT RAINING 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
New route to me.  4 miles

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truck Stop Sports Options

* When: 2/16/19

* QIC: I-Beam

* The PAX:  8 PAX

Conditions – 40 degrees and wet

Welcome and Disclaimer

WARM-UP

SSH IC x 20

Baby Arm Circles IC x 10 each way

Cherry Pickers IC x 10

Imperial Walkers IC x 20

THE THANG

Mosey around the outer loop to the Baseball Field

Baseball Training

11’s

1 merkin, sprint to 1st base, 10 8ct body builder, mosey back

2 merkin, sprint to 1st base, 9 8ct body builder, mosey back

Mosey around to the Volleyball Court

Volleyball Training

1/2 on one end, 1/2 on the other

10 min AMRAP

Bear crawl to net

(5) Squat jumps with hands above net

Lunge back

Mosey long way to Field 1

Soccer Training

Dora 100, 200, 300

100 4ct American Hammer (400 total)

200 4ct High Knees (800 total)

300 Jump Squats

Mosey back to the AO

Abs

Ab cycle:

     Flutter kicks x 20 IC

     Hold feet 6 inches off ground

     Hello Dolly’s x 20 IC

     Hold feet 6 inches off ground

     Reverse crunches x 10 IC

     Hold feet 6 inches off ground

COT
Count off and Name-o-Rama

BOM

James 3 – Taming the Tongue

Matthew 12

Remember that we will be judged for what we say. It’s also not just what we say but what is behind what we say. 

Heavy Metal

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Stretch OYO
  • Merkins x 10 IC
  • SSH x 20 IC
  • LBAC fwd/bkwd x 10 IC
  • Squats x 10 IC
  • Run a lap around the island

THA-THANG:
Grab something heavy and begin a slow mosey.  Weights consisted of Ratchet’s gas cans, several kettlebells, 30, 25, 20 lb dumbbells, and the golden cmu.  We moseyed for about 100-150 yards at a time around the park, stopping for 25 reps of the following exercises.

  • Burpees
  • Nose wipers
  • Squats
  • Gas pumpers
  • Curls
  • Dry Docks

Once we reached the paved hill by the bathrooms.  11’s….sort of.  We started out doing 11’s but then the QIC changed it to just 10 reps at the top and 10 reps at the bottom each time.  Merkins at the top, Squats at the bottom.   Each trip up the hill the PAX carried all the weight and were allowed to leave the lightest weight at the top of the hill.  We were done once we’d worked our way down to just a single 87lb gas can.   Probably 10 or 11 trips up and down the hill with the weight.

Mosey back to the AO with the weight.  Stop along the way for sets of 25 of the following:

  • Dips
  • American Hammers
  • Burpees

MARY:

  • Star Crunch x 10 IC
  • Heel ups x 10 IC

COUNT-OFF & NAME-O-RAMA
10 this morning:  La-Z-Boy, Mayberry, Toto, Cosmo, Cornhole, Gibbler, Judge Judy, Sparky, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:
Don’t compare yourself to others.

MOLESKIN:

ANNOUNCEMENTS:
upcoming CSAUP at the Bomb Shelter