F3 Knoxville

Tag: Espy

Butterbilly Hill

THE SCENE: Cool, clear sky. Drifter spotted Venus
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, then ab work till it burned
THA-THANG:
Mosey to Butterbilly Hill, 11’s with Iron mikes/squat jumps at the bottom and variety merkins (wide, diamond, offset, etc) at the top.

MARY:
Ab work till it burned, again. Puddin’ Cups
COUNT-OFF & NAME-O-RAMA
Grouch, Rep. SLeepy, Swerve, Drifter, KY, ESPY
CIRCLE OF TRUST/BOM:
Shared from Romans 8, v.26-28. It’s ok if you don’t know what to pray about or can’t easily find the words. He intercedes on our behalf and knows our hearts, just commit to spending time with him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Thanks to all who contributed to the package for Avocado, it went in the mail last week, will update when its delivered!

Suicide EMOM

THE SCENE:
Rain, lots of rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20, Squats x10, Cherry Pickers x5, Piano Tappers x5

THA-THANG:
EMOM timer set for 35 total minutes, run across the Grinder (approximately 50 feet) every minute when buzzer goes off. Work through the following exercises in between the runs (we made it through them twice) :

  • Thrusters x50
  • Curls x50
  • Grave Diggers x50
  • Goblet Squats x50
  • Tricep Extensions x50
  • Bent Rows x50

MARY:
Boxcutters x15, Flutter Kicks x10, Big Boys x20, LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs playing in the rain

CIRCLE OF TRUST/BOM:

“Honor everyone. Love the brotherhood. Fear God. Honor the emperor.”

‭‭1 Peter‬ ‭2:17‬ ‭

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

I’m feeling 22

THE SCENE: Crisp 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X22

OVERHEAD CLAPS X22

CROSSOVERS DOWN AND BACK
THA-THANG:
22 burpees then do loop
Flutter Kicks
Toe touches
Hop Kicks

Heel touches
Lunge punches
Freddy Mercury 

Pyramid rep count for loop

22,44,66

MARY:
Overheard CLAPS X22

Little Baby Arm Circles both directions X22

LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Address problems quickly, but privately. Praise publicly
MOLESKIN:
Yesterday we had to sit out a girl with ADHD, and talk to her about following directions. Last night, her mom messaged me that both her and her daughter really appreciated not being scolded publicly. As a kid with ADHD she is used to always getting in trouble publicly. So, if a 10 year old girl can learn the values of handling issues privately, then I think we can too.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fat Amy visits the bombshelter

THE SCENE: Dark n 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial walkers x10 IC, 1 burp, squats IC, 2 burp, IMP squat walkers, 3 burps, Hill billies, 4 burp, and back down……
THA-THANG:

  • Fat Amy:
    50 Squats
    – 10 Burpees
    40 BBS
    – 10 Burpees
    Lunge to cone( 60 yards) run the toll bridge, ricky bobby loop back to the pavalon
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Bear crawl to cone (60 yards) run the toll bridge, ricky bobby loop back to the pavalon
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Lunge grinder to cone (60 yards) run the toll bridge, ricky bobby loop back to the pavalon
    – 10 Burpees
    40 BBS
    – 10 Burpees
    50 Squats

MARY:
LBC IC x10, Flutters IC x10, Hello dolly IC x10, LBC x10 IC
COUNT-OFF & NAME-O-RAMA
7 brothers
CIRCLE OF TRUST/BOM:
Darkness cannot drive out darkness, onlyy light can do that. Hate cannot drive out hate, only love can do that.

-Dr Martin Luther King Jr.
MOLESKIN:
I expanded on this a little in the COT but need I say more here?
ANNOUNCEMENTS:
After almost 4 years of Radio Shack…..he has his first Q this thursday! I am excited for him and. Its never too late!

10-15-20

THE SCENE: Clear skies, balmy 28 degree
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH IC

10 thighmaster IC bilateral

10 jump squats OYO

5 burpee OYO

THA-THANG:
Mosey around the loop used for beatdown.

6 cones laid on benches along running path with one starting at grindstone. 5 burpee buy in before running loop. At each bench perform the prescribed exercises:

incline merkin

split squat

decline merkin

Rep count for first loop is 10. Second loop is 15. Third is 20. Once all loops completed, move on to next exercise.

MARY:
Ring of fire, sent squats around circle while pax hold Al gore with increasing rep count

Ring of fire, sent tempo merkin around circle while pax hold high plank with increasing rep count

hold iron cross to hello dolly IC x 10

Alphabet abs spelling I LOVE F3!

Heel taps IC x 20

LBCs to close

COUNT-OFF & NAME-O-RAMA
7 HIMs with special guest Espy at the Arsenal
CIRCLE OF TRUST/BOM:
I’ve been reading a few more books these days trying to invest in myself and grow in areas where I need it. I recently read a great book entitled Wild at Heart where the author John Eldredge talks about how men have lost themselves in this world. He uses words like freedom, adventure, and passion to describe things that men long for but are unable to attain due to mainly self limitations. The book really challenged me to find passion in things again and take chances in this life. Here is one of my favorite quotes from the book:

I have studied many times

the marble that was chiseled for me—

A boat with a furled sail at rest in a harbor.

In truth it pictures not my destination

But my life.

For love was offered to me, and I shrank from its disillusionment;

Sorrow knocked at my door, but I was afraid

Ambition called to me, but I dreaded the chances.

Yet all the while I hungered for meaning in my life

And now I know we must lift the sail

And catch the winds of destiny

Wherever they drive the boat.

To out meaning in one’s life may end in madness,

But life without meaning is the torture

Of restlessness and vague desire—

It is a boat longing for the sea and yet afraid.

– Edgar Lee Masters

MOLESKIN:
Had to audible d/t too many reps for each exercise, was initially pyramid of 10 15 20 15 10
ANNOUNCEMENTS:
Avocado care package sent at end of week. Attend a beatdown to sign card/ deliver goods