F3 Knoxville

Tag: Espy

Death by Dora: revenge of the squat

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pax choice to warm up either legs or shoulders. Legs won the vote. Some regretted the decision
THA-THANG:

Death by squats during a Dora style workout. Rinse and repeat the Dora when finished. If (when) you can’t complete the squats in the minute before the next round, reset to 1

  • 100 merkins
  • 100 curls
  • 100 shoulder press.

MARY:
Pax roulette. BBS, squats, and LBCs
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:
The problem is not the problem. The problem is your attitude about the problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2 miles and a couple squats

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins and Squats
THA-THANG:

Mosey to the duck pond run 2 laps stopping half way around each time for 10 burpees, 20 merkins, 30, squats and 40 merkins. MOsey back to the AO stopping for ascending squat rep 10 up to 50 then 50 down to ten. Drifter counted them,  290 squats total.  LEG DAY!

MARY:
Inch Worm Merkins with ascending rep count. Brutal
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:
Push yourself at F3, don’t sit back slow roll the mosey or the rep count. Speaking to myself especially.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Flag handoff at the arsenal, Sat 7-8am. service day in Knoxville weekend of 8/6

FUN With Numbers

THE SCENE: Tropical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Head/neck back side to side x5, Grady Corns x5, Al Gores x4 10 sec hold, planks x4 10, 20, 30, 60 sec hold

THA-THANG:
(CMU) FUN With Numbers: grinder square linear numbered 0-9. Exercises determined by birth date, SSN, Phone, Weight, Age average, Zip, etc. until time.

0 = burpee x2 (single leg each time), merkin x2 (one arm push left, right each time), shoulder taps x2 (left and right tap = 1)
1 = 10 blockies
2 = 20 squats with block, 20 lunges (10 each leg)
3 = 30 CPRs Curl, Press, Raise (skull crushers)
4 = BBS x4, LBC x4, WWII x4
5 = Alarm Clocks x25
6 = Bernie x6 on Waxjob hill
7 = Thrusters x7
8 = Alpo x8
9 = Boat/Canoe with CMU x9

Cusack to each number. When number grouping completed, run the apex loop and plank until the 6 finishes. Repeat with new numbers.

MARY:
PAX Roulette

COUNT-OFF & NAME-O-RAMA
9 PAX

CIRCLE OF TRUST/BOM:
We are more than numbers. As leaders, we provide vision — desired future state. We engage. We execute a plan. WE measure (clear, agreed upon, defined end). We fix & adapt. These skills push us to be our best and bring others with us.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Next Saturday, no beatdown at BS. Go to Arsenal instead for the flag pass to Butterfingers.

Ring of Fire

THE SCENE: Muggy. Was waiting for the storms that didn’t come.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – 15 in cadence
  • Cherry Pickers – 5 in cadence
  • Merkins – 10 in cadence
  • LB Arm Circles – 10 in cadence (both ways)

THA-THANG:
Ring of Fire – 8 stations with different workouts. Pax rotates around circle as the Q calls “shift” after 2 minutes. ARMRAP during that 2 minutes.

  • Bernie Suicides
  • Thrusters w/ CMU
  • BBS
  • Burpees
  • Stair Run
  • Box Jumps
  • Flutter Kicks
  • Merkins

MARY:

  • LBCs
  • Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Never Going to Take my Fire

Everyday enemy tried to get the best of me

The enemy under my skin

Everyday enemy, my fatal flaw anatomy

Feelin’ like I just can’t win

Sometimes I wish I didn’t feel that much

Sometimes I wish I didn’t need that touch

But everyday my enemy pretend to be a friend to me

No matter what state I’m in

But you’re never gonna take my fire

I cannot not be tamed

No, you’re never gonna take my fire

It’s burning in my veins

You say the world is changing

But I still burn the same

No, you’re never gonna take my fire

The ancient flame lit the spark back before I was young

When I’m speaking with the fire, it’s my native tongue

No, you’re never gonna take my fire

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

Thief in the night

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 minutes worth of an work. Little did we know trouble was lurking around the corner. Literally. Drifter noticed the dude sleeping around the corner prior to the beat down.
THA Thang

Ran to ButterBilly hill where we did 7’s with burpees at the bottom and burpees at the top. Had we done 11s, nobody’s keys would have been there when we got back.

MARY:
Mary involved a slow walk after dude who grabbed Yosemite’s key. Heart rates were elevated but nobody really moved anywhere quickly. Except Avocado, he ran once dude got loud.
COUNT-OFF & NAME-O-RAMA
Nailed it, drifter, toad, Yosemite, 4 Alcoa PD officers, hydrant, avocado, third base, espy, the dude
CIRCLE OF TRUST/BOM:
I talked about the value of consistency but I think everyone (myself included) was more focused on the situation at hand.
MOLESKIN:
Insert any personal comments, notes, devotion
ANNOUNCEMENTS:
No more stashing keys at the pavilion, lock your cars. We will have a bag to carry keys in next week