F3 Knoxville

Tag: Fins

Rep and Run

  • THE SCENE: Cool and Humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 15 SSH
  • Cherry Pickers
  • 10 Tempo T-Merkins
    THA-THANG:
  • Mosey to Waxjob Hill
    • 7’s with a Burnie up the hill each time: Prison Get-ups at the top, V-ups at the bottom
  • Mosey to the Grinder
  • 6 Sets of 2 exercises, 3×15 reps of each exercise per round, Suicide between each round
    • Set 1: Box Jumps and Over-Block-Merkins
    • Set 2: Leg extensions on the bench and Decline Merkins
    • Set 3: Super Skater Jumps and CMU Overhead press
    • Set 4: WW2 Sit-ups and Incline Merkins
    • Set 5 Water-pumps (15 each leg) and 1 arm CMU Rows on the bench
    • Set 6 Squat Jumps and Dips
  • Extra Time: AMRAP
    • 10 Peter Parker
    • 10 Lunges
    • 10 Merkins
    • 10 Squats
    • 10 BBS
    • Run to Troll bridge, 3 burpies
  • MARY:Ring of Fire: Plank and J-Lo’s
    • Banana and Canoe
    • Flutter Kicks
  • CIRCLE OF TRUST/BOM:
    Ps. 119:105 “Your word is a lamp to my feet and a light to my path.” Over the last several months I have greatly dropped off the amount of time I have spent reading the Word. This is just like walking down a dark path/hallway with a flashlight in my pocket but being to lazy or preoccupied with something else to pull it out and use it to know where to go/what to do. God has given us an incredible privilege and blessing of being able to hear Him speak every day, anytime we want to by giving us his Word. Read it and listen to Him!
  • MOLESKIN:.
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Air for Anger

THE SCENE: 70’s and Thick
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grinder Work
    • Jog down to 10 Merkins
    • Jog back to 15 feet release Squats
    • Skip down to 5 Burpees
    • Skip back to 5 Burpees
    • Bernie Sanders down to 10 Froggie Hops
    • Bernie Sander back to 15 CrossFit Big Boys

THA-THANG:

  • Mosey the Greenway & Battle Buddy with Someone of Similar Speed
    • 10 Hill Sprints with Decreasing Burpees at the top.
    • 1st Hill Sprint – 10 Burpees
    • 2ndHill Sprint – 9 Burpees
    • 3rdHill Sprint – 8 Burpees
    • Complete 10thSprint – 1 Burpee and Continue Mosey to Rock Pile

 

  • At the Rock Pile – Find a Rock for Each Hand:
  • 3 Rounds
    • (5) Iron Hulks (1:4 Merkins: Push Press)
    • (10) V-Ups
    • (15) Overhead Squats
    • (10) Body Bag Builders
    • (15) CrossFit Big Boys

 

  • Mosey Greenway Back to Grinder for Lazy Dora:
    • 100 Merkins (P1 does 10 While P2 Holds Plank; 100 total for group)
    • 100 Ankle Touches (P1 does 20 while P2 holds 6″; 200 total for group)
    • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

MARY:
Lazy Dora Squats took us to the finish line!
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:

As I was creating the beatdown Friday and prior to laying down for bed I had asked the Lord to provide me with the words to share for the men that would be there in the morning. When my alarm went off and I grabbed my phone from the night stand Ephesians 4:31-32 was showing as a notification. As I saw this and began to dig into it a bit more I had realized the next 2 verses were along the same content/message and took this as a sign.  I shared and spoke a bit to the following verses with the men Saturday:

Ephesians 4:31-32: Let all bitterness, anger and wrath, shouting and slander be removed from you, along with all malice. And be kind and compassionate to one another, forgiving one another, just as God also forgave you in Christ.

1 Thessalonians 5:15: See to it that no one repays evil for evil to anyone, but always pursue what is good for one another and for all.

Hebrews 12:14: Pursue peace with everyone, and holiness – without it no one will see the Lord.

MOLESKIN:
Shout out to multiple groups of Men out getting better Saturday morning; Including Archie and Erector running a 12 miler and Snorkel, Cap-n-crunch, Woodshack, A-rod, and Fast-n-Easy for a 10 mile ruck beatdown! Good stuff brothers!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Share It

THE SCENE:  72 degrees F with 92% humidity
F3 WELCOME & DISCLAIMER by Hammy

WARM-O-RAMA: by Spook
3 SETS (10 mins)
LB Power – lunge jumps x 10
Flexibility- lying shoulder Angels x 10
Core – Shoulder taps x 10 each arm
THA-THANG: by Spook
3 SETS Upper Body (10 mins)
Clapping pushups x 10, 8, 6
Side plank 30 sec.
Under the fence pushups x 10
Reverse Plank 30 sec.
Glute Bridge 30 sec.

3 SETS (15 mins) Lower Body Circuit
25 air squat
25 Box jumps
25 crunches
25 lunges
25 Burpees

3 SETS (10 mins)
Bent over row x 10
Mixed rack carries 100m
Glute Bridge w/march

3 SETS ARMS (5 mins)
Curls x max reps 30 seconds

MARY: by Spook
Cool down (5 mins)
Bretzel x 10 breaths each side
Shoulder Angels x 10
COUNT-OFF & NAME-O-RAMA by Hammy
Total of 10 including Spook (Travis Elkins) from Fredericksburg, VA
CIRCLE OF TRUST/BOM: by Spook
Christians are called to spread the Gospel but how many of us actually do it.  And if we do, how often and to whom?  We should be doing it at a minimum to our own family and it should be repeated from time to time for our children.  (Spook proceeded to tell us the Gospel complete with Bible chapter and verse references.) At the end he simply said that is God’s expectation of us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

An Ode to Rocky I

THE SCENE: 73 degrees of pure East TN humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15

Imperial walkers x 10

Little Baby Arm Circles x 20 (10 both ways)

THA-THANG:
Mosey to Mt. Crumpet via the water fountain.

– Round 1

– 10 merkins at the bottom, bear crawl to the top.

– 10 BBS, mosey to the bottom.

– 10 burpees at bottom, bear crawl to the top.

– 10 squats, mosey down.

-Round 2

– 20 merkins at the bottom, bear crawl to the top.

– 20 BBS, mosey down.

– 20 burpees at bottom, bear crawl to the top.

– 20 squats, mosey down.

– Round 3

– 30 Merkins at the bottom, bear crawl to the top.

– 30 BBS, mosey to the bottom.

– 30 burpees at the bottom, bear crawl to top.

– 30 squats, mosey down.

– If additional rounds needed, add to the exercise by 10. Rinse and repeat.

MARY:
– 20 LBC’s OYO.

– Plank until time ran out.
COUNT-OFF & NAME-O-RAMA
17 Hims.
CIRCLE OF TRUST/BOM:
Jesus says in John 15:2 – “Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”

The point of what I believe Jesus is driving at is that God the Father has to prune us or cut some things out of our lives if we are going to remain connected to the vine that is Jesus.  This pandemic, this global trial, is something that we shouldn’t waste, but rather ask God to use this time to show us some idols or sinful patterns that we need for Him to cut out of our lives.  It reminds me of when Rocky Balboa has gone several rounds with Apollo Creed, and he asks his trainer Mick to “cut him,” to open up his eye so he can see to finish the fight.  To be a HIM that is effective in this world, in our homes, and in our churches, we need God to do the same thing.  We need him to cut out and remove sin so that we can go the distance and finish the fight in a way that glorifies Him.  We need to invite God to do that through repenting of sin, and trusting that Jesus died to atone or pay for the sin in our lives.  Yes, when God starts working in your life, sometimes that is going to involve pain, but pain usually accompanies most things that are worth doing.  God bless you men, and see you soon.  Soli Deo Gloria.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Suicidal 66

THE SCENE: Warm. Like mid 70s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 LBAC Fwd/Bwd

8 Imperial Walkers
THA-THANG:
Route 66 starting right off the Grinder. Half Pax went south and other half north. Run to 1st light pole and perform one rep of exercise. Run back to start. Run to 2nd light pole and perform 2 reps of exercise. Run back to start. And so it went up to the 11th light pole. Then start over with next exercise.
Exercises:

Burpees

BBS

Merkins

Lunges per leg

MARY:
LBCs for time.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Hope everyone had a good 4th and spent a little time being grateful for our country, our freedom, our families and friends.
MOLESKIN:
I don’t think anyone got to lunges. That was the most mileage and calories burned I’ve ever gotten in 45 minutes.
ANNOUNCEMENTS: