F3 Knoxville

Tag: DoubleTap

Mt Crumpit Pyramid

THE SCENE: Cold but perfect for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Frankenstein then jog the grinder

Quads, the jog

groins then jog.

Knee pulls then jog

THA-THANG:
Mosey to Mt Crumpit to try to steal some Christmas Joy

At Mt Crumpit..

spin off of the Hero WOD Zachary Tellier. We are just adding a hill sprint each round.
10 Burpees
1x Hill Sprint
10 Burpees, 25 merkins
1x Hill Sprint
10 Burpees, 25 merkins, 50 lunges
1x Hill Sprint
Same above plus 100 big boys
1x Hill Sprint
All the above plus 150 squats
***Treat like a Pyramid and work back down until 6up
Mosey around the park back to the grinder

MARY:
Dealer’s choice around the circle until time.  It was painful after all of those situps.
COUNT-OFF & NAME-O-RAMA
14 showed up including 5 FNG (1 was a 2.0 and one was just QIC brother from out of town).  FNG from Saturday are not on here to tag yet, but we named WarThunder(2.0 to DoubleTap), Matlock (out of town brother), Peep, Smuggler, and Scout.
CIRCLE OF TRUST/BOM:

“Your focus will determine your reality.”
George Lucas
“Where focus goes, energy flows”
Tony Robbins
“Your life is controlled by what you focus on”
Tony Robbins
I bring these quotes to you because there is so much going on in the world right now that could draw our focus. Be it the election, COVID, family issues you are facing, addictions, job loss. You name it… there are plenty of things that you COULD focus on. I want to encourage you to focus on Jesus. Story of Peter. The storm didn’t stop before he walked on water, but his focus shifted from the storm and the waves to Jesus. He walked on water until he lost focus.
Regardless of what is going on around you… keep your eyes focused on Jesus. He will see you through. The storms can rage and the enemy can attack, but those things will have no lasting affect on you or hinder you in any way so long as you stay focused on Jesus.

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

Dancing Dora

THE SCENE: It’s officially freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 29 Side Straddle Hops In Cadence
  • 29 Merkins
  • 29 Big Boy Sit Ups

THA-THANG:
Partner Dora with no rep counting. Partner runs and does a movement and comes back while other completes reps until relieved. Keep swapping back and forth until the song is done.

  • Side lunge – 3 pull-ups on the far end of the grinder and run back
  • Hold Iron Cross – Bear crawl across basketball court and run back
  • Good Mornings – Crab walk across basketball court and run back
  • Dips – Gorilla Shuffle across basketball court and run back
  • Rinse and Repeat

The special Dance Circle songs mixed in:

  • Believer by Imagine Dragons – Over head claps and burpee every time you hear “pain”
  • Jump by Van Halen – Mountain Climbers and tuck jump every time you hear “jump”

The songs the shuffle didn’t hit (you can thank Spottify for being nice to us)

  • Flower by Moby – Hold low plank on “down” move to high plank on “up” (but it always goes back down…)
  • Thunder Struck by AC/DC – Hold high plank and merkin every time you hear “thunder”

MARY:
Little baby crunches for 1 minute.
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:
It’s my Birthday! So I was reflecting back on life, and it’s odd the sorts of things that pop. I’ve drifted around a lot and seen a lot of places in this short decade that I’ve been out of high school. Boone NC, Ottawa Canada, Kampala Uganda, Grand Rapids MI, Johnson City, and now here in Alcoa. And a lot has happened. Married, three kids, started a career. But one thing that really stood out was in 2016. My son was born, and my younger brother died. My bother was someone I think of constantly as someone who persevered with joy and faith in the midst of great suffering even to the point of death. He had the most significant impact on me in all this time. So I just encourage you guys to reflect back and see what stands out from the last 10 years.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Working in the chill

  • THE SCENE: Cool and Breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Tempo Merkins
  • Rocky Balboas
  • Imperial Squat Walkers
  • THA-THANG:
  • Mosey to church parking lot:
    • Sprint to the top. Do 20 merkins On the way back at each island:
      • 15 V-Ups
      • 10 Iron Squats
      • 5 Burpees
      • Repeat 2 more times
    • Carry CMU: Carioca both sides and burnie up the parking lot. 20 overhead CMU press
      • 15 Big Boys Sit Ups
      • 10 orginal burpee (no push-up)
      • 5 single-leg dead lifts with CMU, each leg
    • Mosey back to the grinder: Finish with the following
    • Round 1: (Repeat twice)
      • 15x Water Pumps each leg
      • 10 per arm, 1 arm assisted merkins (on the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5 High, 5 low, 5 full

      Round 2: (Repeat twice)

      • Box Jumps x 15
      • 10 Lawnmower per arm
      • Wall Sit Overhead press x15
      • 1 leg line hops x 15 per leg (2ct)

MARY:
ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Peter 5:5 Clothe yourselves with humility. It is a conscious act. Get up each day and put on humility. We don’t do this accidentally.

Back to Basics | Count to 10

THE SCENE: Mild and Damp. Low 70s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog to home run hill. Stop at stop signs 10 merkins and 10 squats. Also lots of different ways to run.

THA-THANG:
Starting at 1 and adding 1 rep each round

  • BBS and Hand release marking at top of hill
  • Iron Monkeys at the bottom 🙊
  • Pull-ups on monkey bars 🙈
  • 4ct swing groiners on the swings
  • Run to the top of the hill and repeat (Burnie the hill if you lap anyone)

MARY:
Stop at stop signs on the way back. 10 Burpies, 10 BBS, 10, man climbers, 10 jump squats, 10 side tri rise each arm, 10 flutter kicks 4ct. Also Captain Thor, super man, and low to high planks
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:
Sometimes, my kids drive me crazy about simple stuff. Was reminded that they are kids and are still learning. Need to be patient as they learn the basics. Same goes for other people in our lives. We need to be patient with those who are not at the same place as us. And we need to be patient with ourselves as we learn how to lead.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship hill next Saturday!

It was all a blur

THE SCENE: 60 and Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles
Little of This/ Little of That
Some of This/ Some of That
Windmills
Cherry Pickers
Bear Crawl Down
Crab Walk Back

THA-THANG:
Pax count off in 4s and report the the station of their number. Pax push weight plate down hill to begin, once they arrive to station 4 they release another pax to push the plate back up the hill, that pax then releases station 1 to move to station 2, station 2 moves to the plate push downhill, and so on…
Station #1:
1st Round – Swing Grinders
2nd Round – Gas Pumps
3rd Round – V-Ups

Stations #2:
1st Round – Bear Crawl
2nd Round – Lt. Dan 4:1 Lunge/ Squat
3rd Round – Crab Walk

Station #3:
Push Plate Down Hill/ Up Hill

Station #4 (with rock in each hand):
1st Round – Straight Arm Raises
2nd Round – Overhead Press
3rd Round – Shoulder Shrugs

MARY:
Capitan Thor 1:4 BBS:American Hammer (5/20)
Protractor with some Hello Dolly mixed in

COUNT-OFF & NAME-O-RAMA
12 Pax including 1 FNG

CIRCLE OF TRUST/BOM:
Wisdom shared from my 75 year old father.
Faith is the most important thing. NEVER LOSE THE FAITH. We will all be tested in this life, we will all find ourselves in situations that will seem so far from God, so dark, so lost, so impossible. NEVER LOSE FAITH, and KNOW God is ALWAYS there with you…even when your 100% sure He’s not…DO NOT LOSE THE FAITH…

MOLESKIN:

ANNOUNCEMENTS:
BOMB SHELTER 3 YEAR ANNIVERSARY IS OCT. 14TH!  LOOKING FORWARD TO A POWERFUL WEEK AND HOSTING A 3RD F EVENT TO WRAP UP THE WEEK ON SATURDAY OCT 17TH.