F3 Knoxville

Tag: Espy

Destroy the Death Star

THE SCENE: low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walkers

C3P0s – cherry pickers 3 count x 10

Hi-Low Rens – tempo squats x 10
THA-THANG:
3 different missions all with a partner

Mission 1- Training on Dagobah

With 1 partner with BTTW seated position counts out the reps of the partner.  The exercises are as follows:

  • CMU Curls x 20
  • Overhead press x 20
  • Big Boy sit-ups x 20

Switch and repeat x 3

Mission 2 – Destroy the Death Star

10 cones are in a big circle.  Start by doing with your partner:

  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone
  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone

After completing one round run a victory lap. After finishing the second and final time run 2 victory laps.

Congrats you destroyed the Death Star!!!!

Mission 3- Chewy Carrying C3P0

1 partner carries 2 CMUs to the end of the grindstone and leaves them and runs back to their partner.  While the one partner carries the other does:

  • Round 1 – Burpees
  • Round 2 – Squats
  • Round 3 – Shoulder Taps

Rinse and Repeat until recover.

 

MARY:
Chewbacca claps (overhead claps) until time.
COUNT-OFF & NAME-O-Rama

13 Hims were strong with the force.
CIRCLE OF TRUST/BOM:
Top 8 wise advice/quotes from Yoda
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Day We All Were Q

THE SCENE: it was nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4 of us took turns being the Q.

20 SSH, 5 wide/normal/dimond merkins, 10 imperial squat walkers, 5 cherry pickers

THA-THANG:
Grab 2 “half” cmu and on to Mt. Suckmore.

Stop sign PT on the way. Some blockees. Some BBS. Etc.

At Suckmore, 5, 10 15 20 top and bottom

  • Drifter: Back Flys and Apolo Ono, Burnie up
  • Espy: Single arm press and body builders, Burnie up, bear crawl for the 20s
  • Smokie: curls and merkins, bear crawls stay
  • Lumberjack: elf on the shelf and wide merkins, bear crawls still…

Mosey back with stop sign PT

MARY:
American Hammer 20, flutter kicks with blocks over head 20, box cutters 20, ww2 with cmu 10
COUNT-OFF & NAME-O-RAMA
3 HIM and 1 2.0
CIRCLE OF TRUST/BOM:
We each reflected on something meaningful to us. Our moms were top of mind as well as other moms we cherish.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Merlotatron 1300

THE SCENE: 46, it was nice to have sunrise . As Waterfall said, its nice to see everyone’s faces
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata – 4 min

  • SSH
  • Mountain Climbers
  • Merkins
  • Squat Jumps
  • BBS

Mosey to Mt. Krumpet

THA-THANG:

Todays beat down was dedicated the my daughters high school lacrosse team. They won their first game yesterday, which was also there last. They persevered a long season of losing big. In their last game they won 13-3. Therefore the pax completed partner 13’s with a 5 since my daughter wears 5.

Pax start at base of Mt. Krumpet. Pax A begins the 13 for Rd 1, while pax B runs to the area behind the park side to the left side of Mt. Krumpet. pax B travels up Mt. Krumpet a few hundred feet and back down and to base where pax A is working.

paxB hold a bear crawl while they wait for pax A to get of Mt. Krumpet if they are back before they finsih at top.

pax share the reps with their partner.

Rd1  13’s- Boat to Cano- Burpee

pax B- Run

Rd2  13’s- HR Merkins- Burpee

paxB – Broad jump up/ run down

Rd3  5’s – Apollo Ono’s- Burpee

pax B- Bernie up / run down

 

Before the teams go to next Rd they complete 5 partner lateral hops on a 2 ct. each pax completes 5 and hold 5 planks, switch every L/R` 2ct

 

MARY:
Tabata- 4 min

  • crunchy frog
  • shoulder taps

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As i mentioned this beatdown was dedicated to the Lady T’s. They really embodied the idea of perseverance. This was the first year this team played together and for the majority of the girls, like my daughter this was there first time playing lacrosse. Lacrosse games can get out of hand quick, especially if your knew to the game against good teams. However the Lady T’s continued all year to practice, show up, play hard and lose big. They embodied the definition of perseverance in the face of a HUGE obstacle. Last night their perseverance paid off changed, they won 13-3, in a game that showed the hard work paying off.

Having perseverance in the face of obstacles is key to our success as leaders. It takes perseverance to show up every day to post knowing the beatdown is going to be hard. But we know the payoff behind the obstacle is a better life.

 

MOLESKIN:

ANNOUNCEMENTS:

Ring of Fire

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Tempo Merkins and a nice warmup lap around the AO

THA-THANG:
6 stations were setup at the grinder, AMRAP the movement until the PAX at the last station sprints to the over-sized CMU’s and does 5 of the following Merkin pull throughs, American hammer on a 2ct and squat thrusters. Bernie back then rotate stations.

7’s on waxjob hill after that.

MARY:
Forward leaning rest position for time
COUNT-OFF & NAME-O-RAMA
drifter, hundo, waxjob, rep sleepy, waterfall, postpone, taco, hammy, knapsack, swerve, moses, t-bone, neighbor, toad, radioshack, clothesline, espy
CIRCLE OF TRUST/BOM:
Consistency is key. Do we feel like doing it every day? No. Do we do it anyways? YES.
MOLESKIN:
Prayed for Taco’s daughter and her health care plan meeting at school.
ANNOUNCEMENTS:
Welcome to @Knapsack (Chris Redding)

Mega Pax Roulette

THE SCENE: Just on the low end of warm. Enough to get a good sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Merkins IC 10, Side plank each side, reverse plank leg raise 10
THA-THANG:
Split PAX in 2 groups. On the big lower loop, send one group one way and the other in the opposite direction.

  • Whenever you meet someone running the opposite direction, stop and do side straddle hops
  • Whenever you pass a pair of guys doing side Straddle hops, call out an exercise for them to do 40 reps of.
  • Whenever you complete 40 reps, continue on your run

MARY:
10 imperial squat walkers, 10 hand release merkins, 10 plank leg lifts, 10 hello dolly, 10 leg lifts, LBC for time
COUNT-OFF & NAME-O-RAMA
13 PAX
CIRCLE OF TRUST/BOM:
This exercise was a little bit like my story. I drifted into F3 completely by accident. Since then, I’ve had an amazing group of guys who have build me up in different ways and even helped me through a deep struggle with pornography. The circle was the first time I made that struggle public and it was the first time I really began to heal. Not saying anyone needs to, but you all should know that if ever you do need someone to help you with an internal struggle, we are all out here wandering in the wilderness with you, and whether you need help or your giving the help, reach out to one another.
ANNOUNCEMENTS:
Prayers for thos facing loss in our group, and praise for the answers to prayers in our group!