F3 Knoxville

Tag: Dart Gun

The 5:15 Triple Shot

AO: juco
Q: Waffles
PAX: 5K, (Tooth Fairy) Dana Rust, Breadstixx (Sam Tucker), Butterknife, Commission, Dart Gun, Fetch (Joel Moran), Guardrail, HallPass, Noodles (Brian Solmonson), Plaque (John Baxter), Stitch, Survivor (Jared Tharpe), Wanderer, Jonathan Desai, Curveball P (Dave Purcell)
FNGs: None
COUNT: 17
Warm-up:
> 10 Freddie Mercuries
> 10 tempo merkins
> 10 burpees
> 10 big boys on your own

The Thang:
Mosey to square where pax will team up. While the partner runs a lap around the square, the other will perform the exercise. Partners alternate after 1 lap.
> 100 elevated merkins
> 150 dips
> 200 Baby crunches

Mosey to a different spot

The 5 fifteen triple shot
> 15 Side Straddle Hops
> 1 burpee
> 15 merkins
> 1 burpee
> 15 squats
> 1 burpee
> 15 big boys
> 1 burpee
> 15 shoulder taps
> 1 lap around building

Repeat all 3 times

Mary: ask members of the pax for exercise until 6:15.

COT:
1 Corinthians 4:6-9

Even though we have trials and hardship in life, we are not forsake by God. Temporal trials ate nothing compared to eternal glory.

[running] 30/60/90

AO: running
Q: Butterknife
PAX: Dart Gun, Noodles (Brian Solmonson), (Tooth Fairy) Dana Rust, Fetch, Butterknife
FNGs: None
COUNT: 5
WARMUP:
Run to neighborhood where we’ll be doing the workout
THE THANG:
30 seconds on 30 seconds recovery, 60 seconds on 60 seconds recovery, 90 seconds on recover back to the starting point. Rinse and repeat 🔂 x5
MARY:
ANNOUNCEMENTS:
COT:

IPC Week 0

AO: juco
Q: Mailbox
PAX: 5K, Butterknife, Carhop, Dart Gun, Guardrail, Lil’ Spice, Mailbox, Fetch, Po-Boy, Windex, Waffles, Noodles, F3GhostFlag, Boston Kreme
FNGs: 1 Boston Kreme
COUNT: 14
WARMUP: A lil
THE THANG: IPC W0
MARY: No time
ANNOUNCEMENTS: That was fun show up every Friday for 4 times the fun
COT: Gratitude – be intentional and make time for it.

Fast Hills

THE SCENE: Foggy, 68 degrees, 91% Humidity
WARM-O-RAMA:

SSH
Tempo Squats
Tempo Merkins
Tennessee Rocking Chair
Tie Fighters
Hairy Rocketts

THA-THANG:

Mosey to the largest parking lot
Start at the bottom corner, run 75% to light pole 19 (about 300M)
10 Hand Release Burpees or 10 Captain Thors
Mosey to the corner, 20 Squats
Mosey half-way back to the start, 30 Flutter Kicks
Mosey back to the start, 40 Merkins
Do this 4 times

CIRCLE OF TRUST/BOM:

Phil 4:10-13
I rejoiced in the Lord greatly that now at length you have revived your concern for me. You were indeed concerned for me, but you had no opportunity. Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me

MOLESKIN:
The challenge today was to seek contentment amid the daily grind

 

The Impossible Mile

Shamrock 7/14/2023
See picture above
THE SCENE: 80 degrees at 0530 with humidity around 96%, some would call it terrible
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 very slow cherry pickers
SSH to around 15
THA-THANG:
The workout was simple, but due to the Ghostflag, we had two well represented groups from Juco & F3 Smokies vying to take it home.  We chose to host a competition, and the first group with 3 to finish the workout below took home the flag.
The workout was as follows:
The Impossible Mile
400 M Run
100 Merkins
400 M Run
100 Squats
400 M Run
100 BURPEES
400 M Run

Following that sweat fest, we moved over to the Jesus statue and found a battle buddy.  One partner held a wall squat while the other partner did 50 dips.  After both partners completed the exercises, we switched one partner held a balls to the wall while the other partner did 50 step ups.  Once both partners completed both exercises, we moseyed back to the flag for a Mary.

MARY:
The Mary was very popular today.
10 snow angels in cadence followed by 10 merkins
20 Flutters in cadence followed by 10 merkins
13 Shoulder taps in cadence followed by 10 merkins
finally 7 more burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today we talked about the Golden rule and simply treating others the way that we want to be treated.  Especially making a hard workout for those trying to steal the Ghost Flag because I expect a hard workout if I want to steal it back!!
MOLESKIN:
Prayer requests:
Mailbox’s mom in the ER
Cheat Sheet as a caregiver and for prayer regarding his ongoing parenting plan.
ANNOUNCEMENTS:
F3 in the Nude on 7/29
A workout with no shoes, shirt or gloves required that will take place in and out of the water at the Cove with breakfast provided by the Dog Pound boys.