F3 Knoxville

Tag: Espy

Fun with Flags

THE SCENE: It was wonderful!  Not too hot, not too cold (once you started working).  Great balance.
F3 WELCOME & DISCLAIMER: Yeppers!
WARM-O-RAMA:
SSH IC x20, LBAC IC x10, Tempo Squats IC x10, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.

  • Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
    • Round 1 = 25
    • Round 2 = 20
    • Round 3 = 15
    • Round 4 = 10
    • Round 5 = 5
  • Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
    • Round 1 = 20
    • Round 2 = 16
    • Round 3 = 12
    • Round 4 = 8
    • Round 5 = 4
  • Station 3 = Pull-ups, Merkins, Big Boy Sit-ups
    • Round 1 = 15
    • Round 2 = 12
    • Round 3 = 9
    • Round 4 = 6
    • Round 5 = 3
  • Station 4 = Box Jumps, Derkins, Dips
    • Round 1 = 10
    • Round 2 = 8
    • Round 3 = 6
    • Round 4 = 4
    • Round 5 = 2
  • Station 5 = Burpees, Squat Jumps, Lunges (2 count)
    • Round 1 = 5
    • Round 2 = 4
    • Round 3 = 3
    • Round 4 = 2
    • Round 5 = 1

MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs).  Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Toad, Nailed It, Drifter, Hydrant, Espy, Grouch
CIRCLE OF TRUST/BOM:
Time is precious.  We have a limited amount in this life before we get to be with our Heavenly Father.  Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly.  Cherish every minute.  Spending time with strong male friends is just as important as spending time with your family.  It is okay to take time for yourself to recharge.  Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:

ANNOUNCEMENTS:

  • Brolympics coming up on 11/5.  Check Slack for sign-up sheet.
  • 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30.  Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
  • November work day at Cerebral Palsy Center in Knoxville.  Date TBD.

Run fast. Carry heavy things. Do burpees

THE SCENE: Cool and sweaty all at the same time
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

tempo squats, wide merkins, ssh
THA-THANG:
Loooooooooooong a$$ Indian run to the church parking lot for a Dora beatdown.  100 merkins, 200 2 ct imperial squat walkers, 300 WW2’s but we didn’t get to many of those. Looooong Indian run back

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
10 HIMs got 1% better
CIRCLE OF TRUST/BOM:
Motivation follows action. Not the reverse.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Miles 4 Maryville on Saturday. Show up and show out to encourage some sad clowns to come out into the gloom. Bumblebee also looking for help moving on Saturday

Nothing to heavy

THE SCENE: Cool, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Merkins, Sally song w goblet squats
THA-THANG:
Roll the dice, do tha thang. Stations included:

weighted step ups

decline merkins

Curls

skull crushers

heavy thrusters

crazy heavy bent rows

 

MARY:
Ab work
COUNT-OFF & NAME-O-RAMA
6 HIMs had a bucket of fun
CIRCLE OF TRUST/BOM:
Shared some Bob Goff. The man is a purveyor of joy and a big fan of Jesus. I recommend following on Instagram
MOLESKIN:
Jump in on the new region channel on slack
ANNOUNCEMENTS:

Woodshack Special

THE SCENE:  48 degrees, little chilly to start

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

10 tempo squats IC

10 tempo merkins IC

LBAC forward IC x15, reverse x15
THA-THANG:
Mosey with CMU to basketball goal area of grinder. Deck of cards placed and card drawn to reflect exercise to be done as below:

Spade: thruster

Diamond: burpee over CMU

Club: Iron mike 2CT

Heart: CMU goblet squat

1-5: run down and back correlating to number on card

6-10: exercises as above with each suit listed

Jack: 10 merkins

Queen: 15 merkins

King: 20 merkins

Ace: bear crawl across grinder, crawl bear back

Joker: Run to apex and back through playground

MARY:
CMU flutter kicks 4 CT x10

Hold iron cross LBAC x10

LBCs for time
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I continue to have a heart of thankfulness during this time reflecting on my birthday and past years. I’m thankful for those who took the time to invest and mentor me during various points and troubles in my life. Many people come to mind and even if they spent a short amount of time with me and their message has made a huge impact on me in reflection. I encourage all of us to use our time and resources to build up others even if it’s 5 minutes for coffee. You never know what that might mean to the person down the road. I’ve always felt unqualified and intimidated to have tough conversations with people but then I think of Paul in the Bible and his role in building up Timothy. Paul came from a past of murdering and persecution of Christians but in his new redeemed life he was able to build Gods kingdom and devote time to develop Timothy as a disciple. It goes to show that we can all lift each other up and mentor no matter our personal history or feelings of inadequacy at times.

MOLESKIN:
Take time to pour into people
ANNOUNCEMENTS:
Prayer time every week at Drifters house

Vote on new region name and/or suggest more names for discussion

Cans of Soup

THE SCENE: Pleasant, Humid, Dodging busted cans of soup on the grinder (a literal meaning)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 in cadence
  • Windmills x 15 in cadence
  • LBAC x 6 in cadence
  • LBAC reversed x 6 in cadence
  • 10 single count squats

THA-THANG:
DORA partner workout. Partner 1 does workouts. Partner 2 runs to rotating locations and performs workout.

On grinder (with CMU):

  • 100 Curls
  • 200 Good Mornings
  • 300 Squats

Running:

  • Run to Wax Job Hill and perform 1 Bernie up the hill and run back. (switch with partner)
  • Run to Apex and perform 3 Burpees and run back. (switch with partner)
  • Run to Troll Bridge and perform 10 Lunges and run back. (switch with partner)

MARY:

  • Flutter Kicks
  • LBCs
  • Hello Dollys (Led by Swerve)

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:

Work is a blessing. God has so arranged the world that work is necessary, and He gives us hands and strength to do it. The enjoyment of leisure would be nothing if we had only leisure. It is the joy of work well done that enables us to enjoy rest, just as it is the experiences of hunger and thirst that make food and drink such pleasures. – Elizabeth Elliot

If you go dark on vacation, you will be ready for the light when you return. – Brian Scudamore

Let’s find the balance of work and rest. 

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