F3 Knoxville

Tag: Drifter

Hops in the Hills

THE SCENE: A nice warm morning. Like 73
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Imperial Squat Walkers, 10 Tempo Merkins, 5 pull-ups, 10 balance board Squats, 15 dips.
THA-THANG:

On the way to the hills, stop and look both ways at each crossing. Aka, 10 T-Merkins

Hill 1: Home-Run Hill

Start at the top at 5 reps. 4 stations working down the hill. Come back to start and increase reps by 1. Stopped for time.

  • T-merkins
  • Iron Squats
  • Pull-ups
  • Swing thrusters

Hill 2: Mount Suckmore

11s starting with 10 burpees at the bottom.

Burpees, Bernie up, crunches, Bear crawl down. Stopped for time.

Hill 3: Bonus Hill

5 BBS at the bottom, Bernie up, 5 WW2 at the top, run down. Repeat 3 times.

MARY:
Protractor, Wide Flutter Kicks in cadence, Superman swims, hold 6 inches for time
COUNT-OFF & NAME-O-RAMA
6 HIMs!
CIRCLE OF TRUST/BOM:
This week was my daughter’s first Birthday. Had me reflecting on how everything is a first for her at this age and how much that opens my eyes to see the world with fresh eyes. I encourage you guys to look at the world with those fresh eyes. Do so with your kids or take on a mentor.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Don’t forget the Dog pound CSAUP event! Sign up asap. Also think ahead to the Hardship Hill event. Will be a good time and we are getting a team together.

Rainy 50

THE SCENE: 70 degrees and rain … lots of rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side Straddle Hops x25; Little Baby Arm Circles F/B x10 each direction; Ballerina Squats x10

THA-THANG:
Workout was ten rounds of exercises. Started at first line and moved forward to do the exercise x5 at the next line, x10 at the line after that, and x15 at the last line. After the last line run to the end of the grinder and do 5 pullups then Bernie back to the last line and do in reverse back to the beginning. When doing exercises with CMU move forward doing Murder Bunnies and backwards doing Resurrection Bunnies. When doing exercises without CMU move forward doing Bear Crawl and backwards doing Crawl Bear.

  1. CMU Curls
  2. Merkins
  3. CMU Thrusters
  4. Big Boy Situps
  5. CMU Swings
  6. Ballerina Squats
  7. Bent Over Rows
  8. Mountain Climbers
  9. Grave Diggers
  10. Burpees

MARY:
Overhead Claps x50; Box Cutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs came out and braved the rain this morning

CIRCLE OF TRUST/BOM:
“Anxiety in a man’s heart weighs him down, but a good word makes him glad.” Proverbs 12:25

Today was my 50th post with F3 and to say that when I started I thought I would get here would have been a lie. When I first came on March 3rd of this year I actually left before the workout was over. I was anxious and out of shape and just plain gave up. It was the encouragement of Swerve and my wife that got me to come back and the encouragement of the PAX that has kept me coming. F3 has become a source of a good word that makes me glad. I have not only grown stronger physically, but more importantly mentally and spiritually thanks to F3.

MOLESKIN:
Pray for Swerve and the mission team from his church as they leave tomorrow. Pray for the community around the Bomb Shelter that they will not give into the division that our world breeds but will instead look for ways to show love even when they disagree.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A humbling experience

  1. THE SCENE: Perfect gloom weather, mid 60’s high humidity. Just enough few on the grass to let the sand stick on the baseball field.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA

Tabata circle bear crawl 5 rounds 30 seconds on 10 off- 4 min

THA-THANG:

Thang 1

7 of diamonds-30 min- home, right field corner, middle field, left field corner. Complete exercise at each stop around field. Sprint or mosey between each point. Round 1, 4,5 was done as a pax. Squat hold till 6 arrives at next stop. Round 2,3 was OYO. 

4-7 rounds + 7 reps per round,

Burpees-7

Flutter kicks-14

Merkins -21

Squats-28

Carolina dry docks -35

Thang 2

EMOM 1- 10 min

CMU swings x 10

3 line suicide

EMOM 2 – 5 Min

5 bodybuilders

MARY:
 AMRAP – 6 MIN

BBS x 10

Leg raises x 10

Alt Superman’s x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be about action not about words. Love what you preach.

MOLESKIN:
I’m thankful for the pax, without them being out there I would be sitting at home divulging into bad habits. They help me stay focused on what’s best when I want to be

CSUP AND Hardship Hill coming up in July and October. Get signed up.

Self Dora

THE SCENE: Beautiful morning at bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

cherry pickers x5
THA-THANG:
100 reps of each of the following at the grinder. When a rest is needed for the pt, run to troll bridge and back

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Shoulder tapsx15, hello dollyx15, heel tapsx40, cash out with LBCs
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:
“They” is the most dangerous word in the English language. We are all one people, more alike than not alike
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hundo’s Hundred

THE SCENE: Muggy, but beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 x SSH

Little baby arm circles 10 forward and 10 back

Mosey around tennis courts with a stop for 10 Merkins

THA-THANG:
Grab a Battle Buddy.  One person runs to the Troll Bridge and pays the Troll 5 burpees then runs back.  The other person is working through the exercises below.  They alternate turns and add their reps together.  All exercises are a cumulative 100 before moving to the next.

  • CMU Swings
  • Alpos
  • Big Boy Sit Ups
  • Monkey Humpers
  • Shoulder Taps (2 ct)
  • CMU Curls
  • Dips
  • Flutter Kicks (2 ct)

MARY:
Protractor, Flutter Kicks, and Little Baby Crunches for time.
COUNT-OFF & NAME-O-RAMA
Welcome FNG “Tightspot” and 2.0 Lumberjack.
CIRCLE OF TRUST/BOM:
I heard someone say once that you are the average of your 5 closest friends.  I thought that was an odd thing to say, but I thought about my life.  I saw where when I was younger and associated with people who maybe didn’t always do the right things or acted selfishly I started to gravitate toward acting that way.  When I associated with people who tried to live the right way I started to gravitate that direction.  So my point is to be intentional with who you spend your time with because it will influence you.  F3 is a good place to start.
MOLESKIN:
Prayer requests taken and lifted up for our F3 brothers in the armed forces and for health and healing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.