F3 Knoxville

Tag: Espy

Fireworks in Springbrook

THE SCENE: It was fine. Not too terribly hot, but still thick enough air to get the sweat flowing pretty steady.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 8, 20 Merkins, 8 Cherry Pickers, 8 Piano Keys, 20 Squats

THA-THANG:
In true Alcoa style, we ripped off Maryville’s fireworks. This time it was more metaphorical.

Starting at the pavilion, do these three exercise with 11 reps:

  • Bench Walks
  • Derkins
  • Box Jumps

Then head out to a station, do the work there, and return to repeat the first three exercises before going to the next station. The stations are:

  • Jog to troll bridge and sprint back
  • Jog to bottom of the path hill and lunge back up to the blue library box at the fork in the trail
  • Bear Crawl to the pull-up bars, 11 pull-ups, jog back
  • Jog to Waxjob hill and Bernie it 11 times (this sucked by the way)

MARY:
Some heals to heaven, body builders, crunches, leg touches, flutter kicks

COUNT-OFF & NAME-O-RAMA
7 PAX and a Webelo sighting

CIRCLE OF TRUST/BOM:
It took me a bit of rambling to get there, but the main point came out pretty good at the end and it was this:

Other people worked hard and sacrificed to earn your freedom. It’s not a guarantee, so we need to find ways to invest time in earning that freedom for those who come after us. Freedom is to be enjoyed, but like all good things, it has to be stewarded and maintained.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Convergence on the 2nd! Breakfast at Drifters on the 9th. Beer Mile at Moses’s on the 16th.

B.O.M.B.S Away

THE SCENE: Pleasant and cool. Sunrise was awesome. A little breezy for the flags.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH (15 in cadence)
  • Tempo Squats (10 in cadence)
  • Merkins (10 single count)
  • OHC (10 in cadence
  • Run Apex Loop

THA-THANG:
B.O.M.B.S Away – Partner workout

Pax 1 – Run Apex Loop

Pax 2 – Do exercise

Rotate after Pax 1 finishes run. Continue through exercises.

  •  Burbees – 50
  • Over Head Claps – 100
  • Merkins – 150
  • Big Boy Situps – 200
  • Squats – 250

MARY:
Some “approved of” stretching.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Corinthians 5:17 – If anyone is in Christ he is a new creation. The old has passed away, the new has come.

There is a difference between shame and guilt. Shame isolates us. Guilt draws us closer to the Father. In Christ we are made new.
MOLESKIN:
ANNOUNCEMENTS:

Run. Work. Dora.

THE SCENE: Thick and humid
F3 WELCOME & DISCLAIMER
WARM-O Rama

cherry pickers and tempo merkins
THA-THANG:
2 mile ruck shuffle/run stopping every quarter mile for PT with ascending rep counts from 10 to 90

back at the grinder we did a Dora with CMU farmer Carrie’s and 150 of these: curls, skull crushers, overhead press

MARY:
Ain’t nobody for time for that
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:
Do what you say you’re gonna do!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on the 2nd and beer mile at Moses’ on the 16th

Karate Kid Part II

THE SCENE: Nice humid morning in TN
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side strech

Lunges, Add Front Kick, Add double lunge and double front

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strec

THA-THANG:

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strech

MARY:
5 side Crunches each side

15 flutter kicks

LBCs

15 hello dollys
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/BOI

We’ve been telling our instuctors at the school that additude is more important at the beginning than any thing else. The same is true with everything in life
MOLESKIN:
Always fun to share Martial Arts with the PAX
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Sorta Secret Hundo

THE SCENE: Very comfortable. Like low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All 4ct in Cadence: 20 SSH, 10 Merkins, 10 Squats, 8 Cherry Pickers
Jog around the Small Apex Loop

THA-THANG:
There are lines in the Grinder marked 5, 10, 15, 20 respectively. Simply do the number of reps for the exercise, then do the corresponding movement between the lines. After completing line 20, run to the pull-up bar and do 5 pull-ups. Then run back and do everything in reverse (except broad jumps…that’s dangerous to do backwards).

  • Merkins / Bear Crawls
  • Big Boy Sit-ups / Crab Walks
  • Good Morning / Lunges
  • Squats / Broad Jumps
  • Dips / Bear Crawls

MARY:
20 4ct Flutter Kicks, 15 4ct Hello Dolly, 10 4ct in and outs, 5 V-ups, Pax Rolette until time

COUNT-OFF & NAME-O-RAMA
6 PAX

CIRCLE OF TRUST/BOM:
Perseverance has been on my mind lately. In some respects I think that word relates to just gritting through hard situations. But lately, I’ve just been trying to persevere through a particular habit I’m trying to work on. The bad habit is just tensing my shoulders in random even non stressful situations. I don’t know why it is happening, but I don’t like it. So how can I persevere in maintaining calm? It takes patience. Patience with myself and acknowledging that I don’t have it all together. That I still have stuff to work on and that I need help. For me, I think about the fruits of the Spirit that I want to see ripening in my life: love, joy, peace, patience, kindness, goodness, gentleness, faithfulness, righteousness, and self-control. All these fruits develop and ripen the more I am abiding in the vine of Christ. So whatever thing you are working on to better yourself or to improve things for those around you, be patient with yourself. Persevere in the little things.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Convergence on July 2 (sign up), Breakfast at Drifters on July 9, Beer Mile and Field Day at Moses’s on July 16. So a packed July.