F3 Knoxville

Tag: Crossbar

Lots of Pee Breaks

THE SCENE: 44, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 43 IC, waiting on Mayberry

Windmills x 10 IC

Imperial Walkers x 10 IC

10 Burpees OYO
THA-THANG:
Break into 2 teams

Team 1 does 5 burpees while team 2 starts the mosey.

Team 2 Mosey long way to soccer field at Watt Rd.  Stop at each light and do 5 merkins (total of 80)

Team 1 follows after the burpees.  Team 2 did their 5 burpees at the field while waiting on team 1.

BLIMPS relay

One team member runs length of field and back while rest of team completes AMRAP of the following;

Burpees

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

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11’s across width of field.  Derkins and Groiners

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Escalator variant – do exercise A, run a lap around the field, at same corner do exercise A and B, run another lap…repeat for the four exercises

A – Burpees x 5

B – Merkins x 10

C – Squats x 15

D – BBS x 20

Once complete we went down the escalator starting with 20 BBS, run a lap….repeat.

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Mosey back to AO by way of the upper field, stopping at each light post and doing 20 Squats

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ratchet involved with organization that helps homeless teenagers and young adults, pray for them

Deadhead on job transition

United weekend being a blessing
ANNOUNCEMENTS:
CSAUP next week

Remember Mama Jo

THE SCENE: At the Dog Pound 33 degrees and cloudy w an occasional sprinkle
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA

50x SSH, Imperial Squat x 15, Jerkin x 15

  • THA-THANG
  • Choose your 👶🏽 (25lb weight) from the truck and Mosey to the top parking lot
  • Four corners: 20 squat jumps and bear crawl to next corner, 20 Box Cutters then lunge, LBCs then sideways bear crawl, mountain climbers then duck walk, rinse and repeat
  • Doras: 100 Curls, Presses, and Triceps w 👶🏽, while B.B. runs to end and does 20 Dry docks…mosey back to AO
  • Dora’s: Prisoners x 50, 15 Diamond 💎 merkins
  • Tunnel of Love
  • Suicide Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the impact my Grandmother had on me and others and she worried too much. Ended up dying on Valentines Day. Message is to simplify your life and decrease stress.

 

Army PT Test

THE SCENE: Crisp 29
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry Pickers x 10

Imp. Walkers x 10

Merkins x 10

Mosey to upper field
THA-THANG:
Army PT Test, AMRAP for 2 minutes

Merkins

BBS

1 mile run

Start at bleachers on field, derkins x10, bear crawl to center field, CCD x 10, run to sideline, 20 squats, bear crawl to center field, CDD x 10, run to bleachers

Repeat with crab walks instead of bear crawls

Partners

A) stay at end line doing squats

partner b, runs to 18 yard line does 20 CDD and runs back to end line.  Then partner A goes.

At the 50 yard line, 15 CDD

At other 18 yard line, 10 CDD

At other end line 5 CDD

Mosey to AO

MARY:
Ring of Fire Merkins, 2, 3, 4, 5, 6, 8, 10

COUNT-OFF & NAME-O-RAMA
Swirly, Mayberry, Crossbar, Bartman, Showcase, Shooter, Butters, FNG (Space Camp)

CIRCLE OF TRUST/BOM:
When making your resolutions for 2018 make them really big and bold!

MOLESKIN:
Bartman had the highest PT score of 285/300.  Mayberry was second with 277/300.  I believe everyone passed the Army PT test for graduating from basic training.  We can do it again in 6 months and see what improvement has been made.

ANNOUNCEMENTS:

A Good Setback?

THE SCENE: 43 degrees, moist like a nice bunt cake?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, rocketts x10, this and that, shoulder touch Merkins x10, cherry pickers x5

THA-THANG:

At top Mosey to the “boat” and Start at first lit tree.
At each tree do:
1 burpee
2 squats
3 Merkins
4 lunges (2 each leg)
Then run back to start and go to next line. Repeat
Total of 8 trees (trees are 20’ +- apart)

When finished go back and finish with six

On next set of 8 trees do:
2 burpees
4 squats
6 Merkins
8 lunges
Go back and Finish with six

Sprint to bottom of steps (60 yds)
10 burpees on your own

Run up steps and hill to restaurant x2

Mosey towards Matterhorn
Stopping for
iron mikes x20
10 diamond, 10 wide, 10 reg

Turn right before Matterhorn and at every other light pole do:
imperial walkers x10 3-count
Squats x20
Stop just past marina building.

At every tree add 1 merkin starting with 1 (total of 11 trees over 100 yds+-)
Then 10 squat jumps
Mosey back to AO

Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

MARY:
Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

COUNT-OFF & NAME-O-RAMA
17 – Frenchie, proton, ratchet,  abacus, tank, frosty, Mayberry, junk, Bueller, too late, crossbar, Showcase, Rusty, wall ball, scooter, Bartman, flute loop
CIRCLE OF TRUST/BOM:

Christmas was God’s most successful setback. He has always delighted to show his power through apparent defeat. He makes tactical retreats in order to win strategic victories.

Joseph was promised glory and power in his dream (Genesis 37:5–11). But to achieve that victory he had to become a slave in Egypt. And as if that were not enough, when his conditions improved because of his integrity, he was made worse than a slave: a prisoner.

But it was all planned. For there in prison he met Pharaoh’s butler, who eventually brought him to Pharaoh, who put him over Egypt. What an unlikely route to glory!

But that is God’s way — even for his Son. He emptied himself and took the form of a slave. Worse than a slave — a prisoner — and was executed. But like Joseph, he kept his integrity. “Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow” (Philippians 2:9–10).

And this is God’s way for us too. We are promised glory — if we will suffer with him (Romans 8:17). The way up is down. The way forward is backward. The way to success is through divinely appointed setbacks. They will always look and feel like failure.

But if Joseph and Jesus teach us anything this Christmas it is this: “God meant it for good!”

MOLESKIN:
Aparently Showcase wants to be Shooter so much he is now referring to himself in the name-o-Rama as Shooter.
ANNOUNCEMENTS:
Prayers for Butters wife and baby as she will be delivering soon, travel for families

 

Truck Stop Trail

The Scene:
46 degrees…perfect weather for some work to be done

Warm up:
SSH
Rocketts
Little of this and thats
5 burpees

“The level of your commitment is measured by what it takes to stop you.”

Tha Thang:
Mosey along the 1+ mile trail (long way around) to the bleachers stopping at 10 different cones for:
5 Burpees
10 lunges
15 Merkins
20 Squats
9th cone plank til 6 catches
10th Cone 15 shoulder touch Merkins and 20 Ratchet Squats
At bleachers :
30 second fence Spider-Mans
10 pull ups
Bleacher box jumps x3 then bear crawl up hill to field

At the field,
50 yd Sprint, 2 Round the clock Merkins, 50 yd sprint, 20 BBS, ….repeat 3 Times

Mosey to the bottom field hill up from the  baseball field trail.
7s with Dry Docks at bottom and SSHs at the top.

Mosey to bottom of trail:
DORA:
100 Merkins
200 BBS
300 squats
Partner runs up the trail hill to park bench (60 yds) alternating Bernie Sanders each trip up.

Mosey to AO
No time for Mary

Count off and name-o-rama

BOM:
“The level of your commitment is measured by what it takes to stop you.”

What stops you? Fear? hardship? Pain?

With exercise, we can sometimes find strength from within ourselves.
With life we can push ourselves only so far without the help of God. Lean on his mighty shoulder. Trust him that he has you covered.

“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: Great job by everyone this morning. we stuck together pretty tight on the trail and wasn’t much of a need to wait for the 6 to catch up.

Announcements and Prayer requests:
Inner city kids workout tomorrow
La-z-boy traveling
Kids to find a mentor at the workout tomorrow