F3 Knoxville

Tag: Edit

The Battle Buddy Beatdown

THA-THANG:

Buddy Circuit x3

  • Buddy Presses x10
  • Leg Throwdowns x15
  • Buddy Lat Raises x10
  • Buddy Derkins x15

Alternate between Buddy Carries and Wheelbarrows between stations.

Descending Cardio Ladder

  • 1:00 Sprint, Burpees, Sprint
  • :45 Burpees, Sprint, Burpees
  • :30 Sprint, Burpees, Sprint
  • :15 Burpees, Sprint, Burpees

8-Count Merkins x12

COUNT-OFF & NAME-O-RAMA
41 PAX
CIRCLE OF TRUST/BOM:
Choose lasting meaning over temporary happiness. Don’t make happiness and pleasure your aim in life. We do what is hard to get strong. We are strong to help carry others out of the depths.

ANNOUNCEMENTS:
4 AUG- 2nd F at the Anders

11 AUG- 3rd F at the Outlook

Escalator loops

THE SCENE: 70Ish and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Imperial squat walkers x10
Cherry Pickers x 6

THA-THANG:

Mosey to Parking lot
Escalator loops
First Lap
Corner 1 – 5 Burpees
Corner 2 – add 10 Hand Release Mericans
Corner 3 – add 15 froggy squats
Corner 4 – add 20 LBC’s (4 count)
Second Lap
Bear crawl, lunge, side shuffle, etc.. on corners
Repeat
If you are fast enought to catch up to the main group run to top of cardiac and back. Congrations Edit.
After 3rd lap mosey to Cardiac. Reverse to first turn, bear crawl to second and sprint to top

​MARY:

Box Cutter X10
Captain Thor ring of fire

​COUNT-OFF & NAME-O-RAMA
25 Pax with 1 FNG
CIRCLE OF TRUST/BOM:

Remember how your words impact others around you. Positive words keep people around you positive, negative words bring you and those around you down.
Ephesians 4:29 NIV
29 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Proverbs 17:27-28 NIV
27 The one who has knowledge uses words with restraint, and whoever has understanding is even-tempered. 28 Even fools are thought wise if they keep silent, and discerning if they hold their tongues.

ANNOUNCEMENTS:
Add you mileage for the distance challenge

Burpee Box Jumps, really?

THE SCENE: Perfect morning – a little cloudy, a little humid, surrounded by HIM’s
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Cherry Pickers x 10
  • Baby Arm Circles (front & reverse) x 10
  • Step-out Merkins x 10
  • SSH x 10

THA-THANG:
Mosey to the Cloud for 3 sets of Burpee Box Jumps (15, 10, and 5 reps respectively) and 3 sets of Tricep Dips (10 reps on the 4 ct. in between the sets of Burpee Box Jumps). Mosey to the Pavalon and grab a bench for 11’s – Bench Rows and Derkins. Mosey up to the rock pile at the Asylum building with some lunges and flutter kicks along the way. Grab a rock – 3 sets of the following exercises (20 reps on the 1 count):

  • Curls
  • Overhead Press
  • Bent Over Rows

Run and touch the stairs in between sets. Added the following core exercises in between sets as well (with rock): 1st set = Flutter Kicks, 2nd = Hello Dolly, 3rd = American Hammers.

Mosey a little more to the paved hill just below the Asylum building for some 7’s, but first we did some punch out Merkins in cadence. Exercises for the 7’s were Squats and Merkins (Squats at the bottom, run up the hill and do Merkins). Bear crawl up the stairs after completion and mosey back to the AO.

MARY:

45 seconds left for AMRAP LBC’s

COUNT-OFF & NAME-O-RAMA
14 strong this morning – 3 FNG’s. Welcome Boomer, Sooner, and Ronaldo. Also in attendance but not showing as “Tags” were Sharkey and Husker

CIRCLE OF TRUST/BOM:

I was recently at a conference where a guy defined being a professional as doing what needs to be done even when you don’t feel like doing it. I can see where that definition would apply, especially in the workplace. But the more I thought about it, the more I realized it related to my everyday life. There are days that I don’t feel like I have it in me to be the husband, dad, or Christian man that God is calling me to be. There are days when I don’t want to shoulder that responsibility, but my family, friends, and brothers are counting on me to “show up” that day. Those are the days when I need God’s strength the most – because left to my own devices, I won’t show up on those days. I won’t be the man that God calls me to be. But thankfully, God will always show up. He will give us the strength to persevere and show us the way on those difficult days.

Cardio Circuit

THE SCENE: Warm and Muggy.  Just the way we like it to get a good sweat going.
F3 WELCOME & DISCLAIME WARM-O-RAMA:
mosey around circuit to explain the exercises
THA-THANG:

  • 20 merkins
  • 20 hello dolly
  • 5 pullups
  • 15 table rows
  • 20 plank jacks
  • 20 squats
  • 20 switch feet
  • 20 iron mikes
  • run to top of hill and do 2 burpees

rinse/repeat

MARY:

COUNT-OFF & NAME-O-RAMA
31 today
CIRCLE OF TRUST/BOM:

So also is the life of those who will follow Christ. We have been reached and redeemed. But we have a baptism to undergo. We have to negotiate the rocky perils, pitfalls, and pains of life, face the chaotic waters of chance and necessity, and endure the chokings of the serpentine enemy of our souls. We often do not see the light at the end of the tunnel.

 But like the boys, we have now been supplied food, drink, and air: God’s word, the Lord’s table, eternal life. And, as each boy was led and accompanied along the journey back by two expert Navy SEALs, alongside us have also come the seal of God’s Spirit and the sealed Bride of Christ—the Church to guarantee, to guard, and to guide. “The Spirit and the Bride say, ‘Come.’

 We may be crawling, but we are moving. We may even be bleeding, but we are still breathing. We are not out of the tunnel yet, but we are on our way home. And “creation waits with eager longing for the revealing of the sons of God”—so that the world, too, may breathe again

MOLESKIN:
prayer for slide rule and his family
ANNOUNCEMENTS:

The Route 66 to Everest

THE SCENE: A warm, humid, and classic Knoxville, TN morning. Mid 70’s.
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
This morning we took a few trips down Route 66.  PAX were instructed to partner up with someone that they did not know prior to joining F3.
The new park path beside where we park was the starting point for Route 66. Starting at given light pole, there were 10 more light poles up the hill. We started at light pole 1 and did 1 rep of an exercise..then ran to light pole 2 and did 2 reps..etc. until pole 11. Total reps for one circuit = 66.  PAX were also given a discussion assignment for each circuit in order to get to know their partner a little better.
Circuit 1:  Exercise = burpees; discussion = first car
Circuit 2:  Exercise =BBSU; discussion=favorite movie
Jog to different part of trail across parking lots at top of hill and did circuit’s 3 & 4 Route 66 style.
Circuit 3:  Exercise = jump squats; discussion = favorite local restaurant
Circuit 4:  Exercise = merkins; discussion = favorite vacation
After 4th circuit, PAX mosey to bottom of Everest. Sprint to the top of the hill to grab an infamous rock from the rock pile.
Few workouts with the rock (squats & shoulder press IC).
Mosey back to AO and finished with 1 set of starfish crunch abs IC while 6 caught up.
COUNT-OFF & NAME-O-RAMA:
33 PAX (2 FNG): Pringle, Dugger, Big Mac, Worm, Cheat Sheet, Casper, Walkabout, Pac Man, Moneybags, Code Brown, Fabio, Cosmo, Carney, Cat Gut, Ribbed, Bunny, Hot Tub, Umbro, Compost, Dilbert, Repeat, Charmin, Quickbooks, Lights Out, Slim Shady, Possum, Enus, Pusher, Pluto, Guano, Gremlin (FNG), Flopper (FNG), Edit (QIC).
CIRCLE OF TRUST/BOM:
We talk an awful lot about being authentic, real, genuine, etc. But what does that look like? How do we take action in our every day routine of life and live that out with our neighbors, co-workers, friends, and spouse?
The answer is simple really. Take interest in those who around you. Talking with your battle buddy about your first car, favorite movie, restaurant, and vacation was no accident. Of all the conversations from Wednesday morning, why do I remember that Charmin’s first car was a ’83 Subaru 4 door hatchback, and Repeat’s favorite restaurant is Seasons?
When we change up things that are normal, like working out, sweating, breathing hard, not talking, and substitute it with genuine conversation, we remember. It’s novelty. It sticks out like a sore thumb!
Use that model for your every day conversations with the lady in the drive thru window, cashier at the gas station, waitress at lunch, your wife when you get home, your parents when they call you. Take interest in their interests. Instead of “how was your day?” how about.. “What was the most exciting thing that happened to you today?”
When we take interest, we invest in relationships, and life becomes that much more rich.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.