F3 Knoxville

Tag: Espy

How to Lunge

THE SCENE: Clear & 59.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30, IW I.C. X10, Tempo Merkins x10, Peter Parker’s I.C. X10, LBAC 4-ct x10, LB(ankle)C x10, Tempo Calf raises x10, tempo side stretch x10.
THA-THANG:
1) Howling Monkeys- Group performs monkey humpers while one PAX does 5 merkins. Rotate clockwise until all PAX took their turn.

2) Angry Gorillas- everyone groaned so we repeated above. This time, gorilla humpers with x10 lat pull-ups. We Mosey’d into the park.

3) BB Up. One partner performs the circuit below while the other catches a breather by lunging. Once the circuit was complete, trade places.

  • BBS x20
  • Merkins x20
  • leg raises x20
  • burpees x10

We completed 6 rounds per team to lunge from Alcoa Rd to Faraday St. we did SSH until the 6 caught up. Meanwhile, Hundo hid behind a tree. mosey back to grindstone. Someone mentioned bear crawls so we did some of those along the way.

4) Dora w/ battle buddy: one runs to troll bridge & back. The Other…

  • 50 Alpo’s
  • 100 Curls
  • 150 CMU Presses

MARY:
40 ankle taps OYO, 20 Hello Dolly’s I.C. X20.

COUNT-OFF & NAME-O-RAMA
7 & 1 FNG
CIRCLE OF TRUST/BOM:
Summary: Your level of “Grit”= persistence + passion. F3 requires persistence as seen at every beat down this week. Apply that same persistence to other areas of your life & see massive change.

 

Race around Bombshelter

THE SCENE: Clear day at Bombshelter. About 50 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
PAX splits into 2 groups. Each group Indian runs to base of Mt. Crumpet, handing off 60lb sandbag to whoever is in front
THA-THANG:
1 member of each group performs sand bag throws along loop from base of Crumpet, to road, and around the fountain. Other members of group run a lap. When HIM reaches the sandbag, they perform 10 BBS, 15 Merkins, and 20 flutter kicks before continuing run. Bag is passed to the person who started behind the current man with the sandbag

MARY:
Pax choice of in cadence exercises.

Cherry pickers

Box cutters

Hello Dolly

Mountain man poopers

Tempo Merkins

V ups (not in cadence)
COUNT-OFF & NAME-O-RAMA
14, including Scoutmaster’s 2.0, Webelo
CIRCLE OF TRUST/BOM:
The mind will quit 100 times before the body does. Take this into everything in life, give it your all.

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

Spring Training

  • THE SCENE: Cool and Clear
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH
  • LBAC
  • Over Block Merkins
  • Imperial Squat Walkers

THA-THANG:

  • Mosey to the baseball field with a CMU
  • Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
  • 4 Rounds of exercises
    • Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
    • Pitcher Mound: 5 reps, 3 Cheers Blockees
  • 1st base: 10 reps
    • 1.Clap Merkins
    • 2. Drunken Mt. Climber (4ct)
    • 3. Gorilla Humpers (4ct)
    • 4.V-ups
  • 2nd Base: 20 reps
    • 1.Gas Pumps
    • 2.Hand Release Merkins
    • 3.Starburst
    • 4.Frog Squat
  • 3rd Base: 30 reps
    • Jump Squats
    • WW2 Situps
    • Stagger Merkins 15/15
    • Tuck Jumps

Homeplate: 40 reps

  • 1. Peter Parker, 2ct
  • 2. Air Squats
  • 3. Big Boy Sit Ups
  • 4. Merkins

After finishing these round go to the dugout for 11’s

  • Dugout: 11’s
  • Orphan Annie: Clean the floor (arm circle each arm for the number)
  • Iron Mikes

MARY:

  • Planks with leg lifts
  • Flutter Kicks
  • Pickle Pointers
  • Side/Middle/Side Reaches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Spring signs (blooming flowers,  greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
    In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

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

Via Dolorosa Uno

THE SCENE: Cold, in the 30’s, and a brisk wind.
F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:
SSH X 20

Cherry pickers x 8

Tempo Squats X 10

Mosey to the short apex and back to the grinder.
THA-THANG:
Grab a battle buddy!  While on partner runs the apex loop, the other plays Uno.  The number of exercises is the number on the card times 10.  When the buddy gets back, he takes over where the other left off.  If you finish and exercise, go ahead and flip a card to start another.  The exercises were as follows:

  • Red = HR merkins.
  • Blue = BBS.
  • Green = Overhead CMU press.
  • Yellow = CMU thruster.
  • Draw 2 = repeat previous exercise.
  • Draw 4 wild = 15 body builder burpees.
  • Wild = 15 pax choice.
  • Skip = 15 Iron mikes (single count)
  • Reverse = 15 inchworms.

MARY:
We planked in a circle while some pax completed a Via Dolorosa bear crawl around the perimeter.  While waiting, we knocked out 10 tempo merkins and 10 Hello Dolly’s and time ran out.
COUNT-OFF & NAME-O-RAMA
10 men and 2 2.0’s put in work. Much respect to Weebelo and Lumberjack!
CIRCLE OF TRUST/BOM:
Reflected on Easter weekend and this quote: “To you I say, do you know what Jesus does with those who squander his mercy? He pours out more mercy. God is rich in mercy.  That’s the whole point.  Whether we have been sinned against or have sinned ourselves into misery, the Bible says God is not tightfisted with mercy but openhanded, not frugal but lavish, not poor but rich.  That God is rich in mercy means that your regions of deepest shame and regret are not hotels through which divine mercy passes but homes in which divine mercy abides.  It means the things about you that make you cringe the most, make him hug hardest.  It means his mercy is not calculated and cautious, like ours.  It is unrestrained, flood-like, sweeping, magnanimous.  It means our haunting shame is not a problem for him, but the very thing he loves most to work with.  It means our sins do not cause his love to take a hit.  Our sins cause his love to surge forward all the more.  It means that on the day when we stand before him, quietly, unhurriedly, we will weep with relief, shocked at how impoverished a view of his mercy-rich heart we had.” ~ from Dane Ortlund’s “Gentle and Lowly: The Heart of Christ for Sinners and Sufferers”, pg. 179-180.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Totem Pole (Climbing up to get down)

THE SCENE: Bit nippy but glorious morning before the storms come.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 Side Straddle Hops (again)

Little Baby Arm Circle (forward and backward)

Single Mosey Lap
THA-THANG:
Totem Pole Style Workout.

  • 5 Merkins, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, 40 Ankle Taps, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, run a lap

MARY:
Flutter kicks and LBCs to wrap it up

CIRCLE OF TRUST/BOM:
Love my time here in Alcoa F3.  It has been over 3 years of hot, snowy, frigid, downpours and few perfect temp days of hard workouts but I loved every minute of it.  Going to miss the amazing history lessons from Hammy, trying to keep up with Snorkel, Veep’s odd funnel stories, beer rucks, heart felt messages from Drifter, carrying bowling balls, turkeys, and swords around like it’s normal, dressing up as Mario with Snorkel as Luigi, Waxjob Hill, The Educator, Mt. Crumpet, Hellbender Bend,  and I am going to miss all the encouraging words by each and every member that passed my way.  See you all in the gloom some day soon.

ANNOUNCEMENTS:
Welcome FNGs Boots and Opie.