F3 Knoxville

Tag: Doppelganger

Death by Dora episode 3: Revenge of the EMOM

THE SCENE: Cool morning at the speedway
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circlesx10 each way
THA Thang

Dora style workout with EMOM timer going as well. Increasing merkins on the EMOM timer, adding one rep each minute. Dora as follows

  • 50 blockees
  • 150 iron mikes
  • 300 CMU squats

MARY:

pax roulette.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Marriage is hard.
Divorce is hard.
Choose your hard.
Obesity is hard.
Being fit is hard.
Choose your hard.
Being in debt is hard.
Being financially
disciplined is hard.
Choose your hard.
Communication is hard.
Not communicating is hard.
Choose your hard.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Speedway Hills

THE SCENE: Low 60s and the rain held off till we were finished

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Little Baby Arm Circles (F/B) x10; Little Bit of This, Little Bit of That

THA-THANG:
Started with Chumba-Burpees while still in the circle. Play Tubthummping, do Side Straddle Hops for whole song, do a Burpee when they say “I get knocked down”

Mosey to the hill by the canopy where there are lots of cameras for 11s with Monkey Humpers and Pickle Pounders. We did Bernie up the hill and ran down.

Mosey to hill by the backstop, picking blocks up on the way, for 7s doing with Skull Crushers and Grave Diggers. We did Polar Bear Crawl up the hill and ran down.

Mosey to hill at the far side from the backstop for 5s (Q should have done 7s at each location) doing Pull Thru Merkins and Thrusters. We did Murder Bunny up the hill and ran down.

MARY:
Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
Welcome to Pennies and Trousers

CIRCLE OF TRUST/BOM:

“Let the words of my mouth and the meditation of my heart be acceptable in your sight, O Lord, my rock and my redeemer.”

‭‭Psalm‬ ‭19:14‬

What we take in with our ears and eyes is what the words of our mouths become and will be what we mediate on in our heart. Reading the Bible, praying, and spending time with others that have similar beliefs all help us take in good things so when we are pressured and squeezed by life, what comes out is honoring to God.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Speedway DORA-cide

THE SCENE: Unseasonably cold for the middle of April but we didn’t stay cold long

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry Pickers x5; Abe Vigoda x5; SSH x20; Tempo Squat x10

THA-THANG:

Mosey to one of the small soccer fields and did some partner work. One partner did ran a 5 cone suicide doing burpees at the cones, increasing by one at each cone while the other partner worked through the exercises. Everyone was working through the exercises a second time when recover was called.

  • 100 Merkins
  • 200 Big Boys
  • 300 Squats

MARY:
Rep Sleepy afterburner (Overhead Claps x40, Seal Claps x20, Grady Corn x10); Flutter Kicks x20; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
12 HIM that included 7 FNGs

CIRCLE OF TRUST/BOM:
Leave no man behind and no man where you found him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.