F3 Knoxville

Tag: Filter

THE SCENE: Cool and clear evening.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

A little of this and a little of that.

Imperial walkers

Cherry Pickers
THA-THANG:

After making sure everyone had a coupon we walked briskly to the first beat down location behind Fountain City United Methodist Church.

With a battle buddy, completed the following number of reps of each exercise alternating running up the hill and back down to take partner.

  • Over Head press x 50
  • Squat with coupon x 100
  • Curls x 150

Then transported the coupons to the parking lot at Gresham school.

With out battle buddy alternating carrying coupon to the street to complete: 15 curls, 15 overhead presses, 15 triceps.  After each partner completed the first round the reps dropped to 10 each.

Finished up with a few Head, Shoulders, Knees and Toes IC.

MARY:

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 coupons represented our sin.  We are all sinners, no one is better than anyone else because we all need a savior.  Jesus came to take our “coupons” sin and died on the cross to cleanse us from our sin.  It’s a free gift and all we have to do is accept that free gift from God by confessing our sin and believing that Jesus paid the price for our sin.
MOLESKIN:

ANNOUNCEMENTS:

Awesome to have 3 FNG’s from the Mend House!!

Brickyard Invasion – Quacken Style

THE SCENE: Clear, 33°F, Feels like 30°F, Humidity 92%, Wind 4mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC 25x
  • LBAC IC 15x Forward & Reverse
  • Little of This, Little of That
  • Long stretch Chery Pickers 5x
  • Merkins 10x OYO

THA-THANG:

  • Mosey to Gresham front parking lot
  • 4 Rounds For Time
    • 40 Air Squats
    • 30 Hand-Release Push-Ups
    • 20 Burpees
    • Run to end of the lot
  • Brickyard bear crawls
    • At every parallel parking marking do ascending merkins (1 at first, 2 at second, etc.) till end of markers
  • Mosey to the church parking lot.
  • Blackjack
    • 20 flutter kicks 4ct to 1 hammers 4ct
    • 19 – 2
    • 18 – 3
    • Etc…

MARY:
Out of time
COUNT-OFF & NAME-O-RAMA
Filter, Duggar, Magic Mic, Herbie
CIRCLE OF TRUST/BOM:

A friend loves at all times, And a brother is born for adversity.
Proverbs 17:17 NASB

MOLESKIN:

ANNOUNCEMENTS:

Jane Allen Circuit w Sandy

THE SCENE: 50 and clear ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH IC

10 BAC front and back

10 OHC

10 Seal Claps

15 Imperial Walkers

10 Tempo Squats

Mosey w 2 40lb sandies to coupon pile  partner carry whole way

THA-THANG:

2 laps

  • coupon pile – 15 curls, 15 OHP
  • Bernie up hill partner carry
  • 15 new merkins + 15 squats
  • partner carry to top corner of Jane Allen
  • 30 BBS OYO
  • partner carry to bottom of Jane allen
  • 10 burpees OYO
  • rinse and repeat 2x

MARY:
Partner carry to parking lot by AO

balls to the wall – 1 partner runs lap around lot. 1 partner on the wall. 2x

15 flutter kicks

15 Edward scissorlegs

3x ring of fire merkins

COUNT-OFF & NAME-O-RAMA
Toucan, Magic Mic, Herbie, Filter
CIRCLE OF TRUST/

MAX DEPREE – LEADING WITHOUT POWER

 

“NO QUESTION ABOUT IT: POTENTIAL IS WRAPPED IN GREAT MYSTERY. LIKE RAINBOWS, WHICH ARE REALLY CIRCLES – WE ONLY SEE THE UPPER HALVES, THE HORIZON HIDES THE REST – POTENTIAL NEVER REVEALS ITS ENTIRETY. PEOPLE WHO VOLUNTEER TO WORK WITH FOLKS LIVING WITH DISABILITIES DO THEIR JOBS AND MOVE AHEAD WHETHER THEY HAVE THE ANSWERS OR NOT. THEY LEARN TO WORK EXPECTANTLY AND PATIENTLY WITH THE MYSTERY OF POTENTIAL.”

announcement:

wednesday night workouts back on the books. 6 pm starting Jan 8.

Rucking is best sometimes

THE SCENE: Low 40s – slightly wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Balls to the Wall in parking lot.

1 PAX runs lap while others wait with their feet up on the wall. Continue until every PAX runs a lap.
THA-THANG:
Ruck ~2.27 miles through the neighborhood

Only 3 PAX showed up so we rucked the whole time with some intermittent PT.

3 PT stops –

20 squats with 30#/40# rucks

20 merkins with 30#/40# rucks

x2

30 Flutters with rucks in air

20  LBCs with rucks

COUNT-OFF & NAME-O-RAMA
Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“Here’s how I’m going to beat you. I’m going to outwork you. That’s it. That’s all there is to it.” – Pat Summitt

ANNOUNCEMENTS:
Funeral for Bacon on Sunday in Maryville.

Crazy Legs

THE SCENE: 40 degrees, light rain from last night. Good weather for a Friday beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 30 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC
Mosey one lap around the park.

THA-THANG:
SLAUGHTER STARTER
20 burpees OYO in the AO parking lot before any other exercises or running is completed.

LEG WRECKER x 2
Split pax into 2 groups.
Group 1 does Lt. Dans to end of lot and back.
Group 2 holds Al Gore.
Upon return, Group 1 holds Al Gore while Group 2 Lt. Dans up & back. Rinse and Repeat.

Working Group – Lt. Dan: 2 Single-leg Lunges forward, then one Squat.
Resting Group – 1st round, Al Gore, passing around KB squat hold / 2nd round, Planks.

WEBBICIDES Work from 1 up to 12 OYO

SUICIDE LADDER x 2 sets OYO
After every complete set of suicide sprints, do:
Bonnie Blairs (Jumping Lunges) (1 Count)
1st set x 10
2nd set x 15

DEVIN HESTER (w/ Kettlebell) (each person does once w/ KB and once w/o)
Two PAX of similar speed, race to top of parking lot and back.
1st PAX carries 45 KB, has headstart of halfway there.
2nd Pax attempts to run down the 1st.

COUNT-OFF & NAME-O-RAMA
9 PAX – 8 local, and 1 visitor from Chattanooga – The Count – Respect! Probably outworked all of us.

CIRCLE OF TRUST/BOM:
“The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We are all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” – David Goggins, Can’t Hurt Me

Prayers for some F3 brothers and their family, and also for a local F3 brother who we recently lost.

MOLESKIN:
Good way to end the week. Everyone put out some serious effort.

ANNOUNCEMENTS:
Convergence this Saturday at Truck Stop, Manilow is leading.