F3 Knoxville

Tag: Fins

Star Spangled Beatdown

THE SCENE: Could not ask for better. Beautiful! Light breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH in cadence for the 50 stars, 13 merkins in cadence for the strips, warm up lap around the park.
THA-THANG:
Part 1: 40 for the 4th. 40 of each of the below. Rinse and repeat if you reach the end. Stop after 20 min. All single count.

  • Burpees
  • Reverse Rows
  • Jump squats
  • BBS
  • High Knees
  • Merkins
  • SSH
  • Bicycle crunches

Part 2: Star Spangled Bucket Run

2 run down to troll bridge. 1 carries the flag, 1 carries two 5gal buckets. Fill the buckets and bring back to the top. Dump over your head. Person with the flag passes to a new person and takes the buckets. Bucket person joins everyone on the grinder.

On the grinder, pax roulette for 3 exercises. 15 reps for each, rinse and repeat until you run. The flag that inspired the star spangled banner had 15 stripes.

  • Catalina Wine Mixers
  • Lunges
  • Dips

Part 3: Fort McHenry and the war of 1812

Indian run with the flag to Mt Crumpit

12s on Mt Crumpit: merkins, ww2. Stopped early.

During the battle at Fort McHenry, it was the smaller storm flag that waved all through the night and was seen in the dawn’s early light.

MARY:
14 flutter kicks in cadence for the fourteenth state added to the union (Vermont), 15 V-ups in cadence for the 15th state (Kentucky). LBC for time
COUNT-OFF & NAME-O-RAMA
4 HIMs for the 4th
CIRCLE OF TRUST/BOM:
So the star spangled banner was written after a much needed victory in the war of 1812. It was a moment in history when Americans thought they might be going back under the rule of the British Monarchy. The flag has gone through a lot of changes and a lot more battles, but all the while it has been a symbol of freedom and that freedom has been worth fighting for and continues to be worth fighting for. For me personally, the most important freedom comes in the first amendment with the freedom of religion. Which brings up another point: we do not worship the flag nor this country. We are citizens of a heavenly country as St. Augustin wrote. I love the USA because it guarantees me the freedom to participate as a citizen of the heavenly kingdom even as I await the return of the king.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Don’t forget about Moses’s get together on the 17th and the CSAUP on the 24. Also a 2.0 workout in the works, possibly the week after the CSAUP.

Mouth breather

THE SCENE: 72 degrees, 110% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers. Hold a low plank, last man to touch the ground gets first spot in the Indian Run.
THA-THANG:
Indian run around the AO, arrive at the best/worst hill at the Bomb shelter (Corner of Nobel and Alcoa). Complete 11’s (WW2’s and Bodybuilders) running between the aforementioned intersection and the stop sign at the top of the hill.

MARY:
CMU curls and tricep extensions for time
COUNT-OFF & NAME-O-RAMA
13 PAX and one FNG. Welcome Mouse! Good to see Cable guy back out in the gloom for a second day this week! We also enjoyed hosting Sand Wedge from F3 Augusta.
CIRCLE OF TRUST/BOM:

Shared a quote by philosopher Dave Chapelle: “Our culture has accepted two huge lies. The first is that if you disagree with someone’s lifestyle, you must fear or hate them. The second is that to love someone means that you agree with everything they believe, say or do. Both are nonsense. You don’t hace to compromise convictions to be compassionate.”

Shared this quote for two reasons: One because it resonated with me and we could all stand to be a little more compassionate. Two, I wanted PAX that have not lead b/c they may be intimidated by the COT to know that it doesn’t have to be profound and encourage them to lead.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hops in the Hills

THE SCENE: A nice warm morning. Like 73
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Imperial Squat Walkers, 10 Tempo Merkins, 5 pull-ups, 10 balance board Squats, 15 dips.
THA-THANG:

On the way to the hills, stop and look both ways at each crossing. Aka, 10 T-Merkins

Hill 1: Home-Run Hill

Start at the top at 5 reps. 4 stations working down the hill. Come back to start and increase reps by 1. Stopped for time.

  • T-merkins
  • Iron Squats
  • Pull-ups
  • Swing thrusters

Hill 2: Mount Suckmore

11s starting with 10 burpees at the bottom.

Burpees, Bernie up, crunches, Bear crawl down. Stopped for time.

Hill 3: Bonus Hill

5 BBS at the bottom, Bernie up, 5 WW2 at the top, run down. Repeat 3 times.

MARY:
Protractor, Wide Flutter Kicks in cadence, Superman swims, hold 6 inches for time
COUNT-OFF & NAME-O-RAMA
6 HIMs!
CIRCLE OF TRUST/BOM:
This week was my daughter’s first Birthday. Had me reflecting on how everything is a first for her at this age and how much that opens my eyes to see the world with fresh eyes. I encourage you guys to look at the world with those fresh eyes. Do so with your kids or take on a mentor.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Don’t forget the Dog pound CSAUP event! Sign up asap. Also think ahead to the Hardship Hill event. Will be a good time and we are getting a team together.

Arm day

THE SCENE: A wet morning in the 60s, but no rain during beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles x10, cherry pickers x5
THA-THANG:
5 reps of each exercise at end of grinder, overhead carry or bear crawl to bathrooms and back. Repeat with reps increasing by 5 each time. After 25, start counting back down. LBCs and toe taps until 6 is up

  • Merkins
  • Curls
  • Shoulder press
  • Bent over rows
  • Tricep extension
  • Upright rows

MARY:
None
COUNT-OFF & NAME-O-RAMA
14 made it out. Shout out to genome, Andi, and webelo in addition to the tagged members
CIRCLE OF TRUST/BOM:
Step outside your comfort zone. You will never know what you can do unless you try
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
FiA returns to Springbrook park on 6/7 if any Ms are interested

Monday Funday

THE SCENE: Beautiful weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x15
Windmills IC x10
LB Arm Circles (forward only) IC x10
THA-THANG:
Run a loop around the basketball courts. Along the way there were 8 cones with exercises at each one. The exercises are below. Once a round was completed, run a suicide. Each lap add another suicide.

  • Cone #1 – 10 Burpees
  • Cone #2 – 10 Lunges (each leg)
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 20 BBS
  • Cone #5 – 20 Squats
  • Cone #6 – 30 Ankle Touches (2 Count)
  • Cone #7 – Bear Crawl across basketball court
  • Cone #8 – 10 Bodybuilders

MARY:
Box Cutters IC x15
LB Crunches for a minute to cash out

COUNT-OFF & NAME-O-RAMA
9 men this morning
CIRCLE OF TRUST/BOM:
My wife and I are taking off in an RV to travel the country soon. While out there, I’m going to need to find a way to hold myself accountable and be self disciplined in my workouts. I talk about self discipline a lot but it’s very important to me. Pretty much nothing good can come without self discipline. The best things we can do start from within and take work to come to fruition.
MOLESKIN:

ANNOUNCEMENTS:
We need to fill up the Q calendar!