F3 Knoxville

Tag: Frosty

Hills & Pyramids

THE SCENE: Low 50s….perfect F3 WELCOME & DISCLAIMER Standard welcome….no FNGs today WARM-O-RAMA:

  • Run in place 20-30 secs
  • Butt kickers 20-30 secs
  • High knees 20-30 secs
  • SSH (4 ct) x 10 IC
  • Merkins (4 ct) x 10 IC

THA-THANG:

  • Indian run to baby everest
    • Battle buddy up.  DORA each of the following exercises while partner runs to top of baby everest and does 5 squats.  Move to other side of parking lot perform ab work while waiting on the 6.
      • 100 Thrust Merkins
      • 100 Carolina Dry Docks
  • Mosey to the long island
    • 8 cones set up around the island.  Run a lap around performing the following exercises x 2,4,6,8,10,12,14,16 at each cone.
      • Lap 1:  Burpees
      • Lap 2:  Iron Mikes
  • Mosey back to baby everest for some pyramids
    1. 20 tempo squats, run hill
    2. 20 tempo squats, 20 mountain climber, run hill
    3. 20 tempo squats, 20 mountain climber, 20 ranger merkins, run hill
  • Indian run back to AO

MARY:

  • LBC (4ct) x 50
  • Hello Dolly (4ct) x 20
  • Box Cutters x 15

COUNT-OFF & NAME-O-RAMA

12 strong:  Junk, Mayberry, La-Z-Boy, Tweet-E, Frosty, Sparky, Wagon Wheel, Crossbar, Butters, Smoker, I-Beam, Bartman

CIRCLE OF TRUST/BOM:  My heart has been focused on my relationship to Jesus and whether or not I’m all in or not.   As Americans we tend to mold Jesus to fit our lifestyle and our comforts, when actually it should be the other way around.  Take a moment and ask yourself….are you living 100% for Christ or are you fitting him into your routine?   In Matthew 13 Jesus tells a parable which compares Heaven to a treasure that is found in a field.   The man who finds the treasure covers it up and then sells all he has to buy the field.  I’m sure the man in the parable faced ridicule from others who thought he was crazy to sell all of his possessions to buy the field, however he knew the value contained within the ground therefore he gladly accepted the ridicule.  That’s the perspective we should have…our faith in Christ should be such a treasure to us that we willingly accept ridicule, punishment, even death because we know that the prize is of so much greater value than anything this world can offer.

 

MOLESKIN: Prayer request made for anonymous PAX members struggling with their marriages

ANNOUNCEMENTS: Hardship Hill 5/19

Slugger Special

THE SCENE: Mid 50’s and rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the diamonds

THA-THANG:

Mosey to soccer field

At goal – 5 burpees, bear crawl to outside box line

10 dry docks, crawl bear to quarter field

15 merkins, bear crawl to half

20 jump squats, crawl bear to 2nd quarter

25 BBS, bear crawl to next box

30 Mt climbers single count, crawl bear to next goal

35 Squats, all out sprint back to opposite goal

Repeat

MARY:
included with your purchase

COUNT-OFF & NAME-O-RAMA
5 PAX got a jump on the day

CIRCLE OF TRUST/BOM:

James 1:19

Understand this my dear brother and sisters: You must all be quick to listen, slow to speak, and slow to get angry.

I have a tendency to just hear and not listen and sometimes my knee-jerk reaction is anger or saying something hurtful that I don’t really mean. Instead I try to keep my mouth shut and think about what was said and where that person is coming from and my reactions tend to improve.

MOLESKIN:
ANNOUNCEMENTS:

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page

Climbing the ladders

THE SCENE: 40 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

3 rounds of Tababta

  • Jumping lunges
  • Lizard hops
  • Squat tuck jumps
  • Handstand kicks

THA-THANG:
Agility ladders on the tennis courts, 5 rounds of each exercise

  • 1 foot per square
  • 1 hand per square
  • 2 feet per square
  • 2 hands per square
  • Icky shuffle
  • Hand icky shuffl
  • Lateral 1 foot per square
  • Lateral 1 hand per square
  • Lateral 2 foot hops
  • Lateral 2 hands per square
  • Lateral Merkins each square
  • 2 hops forward 1 hop back
  • Merkins inside outside

MARY:

We were gonna repeat the Warm-o-rama but had to settle for one round of John Travoltas

COUNT-OFF & NAME-O-RAMA

16 total. Welcome FNG Wagon Wheel
CIRCLE OF TRUST/BOM:

Intensity – the quality of being intense.  Synonyms for intensity – strength, power, potency, force.

We can talk all day long about what level on intensity we bring to an F3 workout and how someone should step it up or step it down.  However, what level of intensity are we taking when it comes to:

  • Work?
  • Family?
  • Friends?
  • Kids?
  • Faith?

We need to increase our level of intensity in all these and stop being selfish.  We need to put God first, everyone else second, and ourselves third.

MOLESKIN:
We tried something new that I have never done at an F3 workout.  Internally you worry that it won’t be good enough, or that it won’t work out like you have planned.  But in the end the PAX had fun, got a little sweaty, and did some really good work.  That is all that matters.  #ISI

PS there were a lot of other drills for the agility ladders but we ran out of time.

ANNOUNCEMENTS:
Hardship Hill OCR May 19

Harry Hood

THE SCENE: Chilly and Wet

WARM-O-RAMA:
SSH x 30 IC

Short mosey

Merkins IC 10

Mike Fphelps

THA-THANG:
Hand release merkins x 30

American hammers x 30 4ct

Run 2 laps

Ranger merkins x 30

E2K- 15 each side

Hand release burpees x 30

Outlaws 15 each direction

Oyo (30 reps of whatever you want hunk)

Drydocks x 30

Between each exercise there is a run to the midline

 

Mosey to Electric cowboy

Sprints and Swims x2

Calf raises and wall sits x2

Helped Tank pitch a tent

Mosey to concrete bench

11s

Squats and Box Jumps

MARY:
Flutter Kicks IC x 50
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I asked a friend who lives in Jamaica if he wanted to share something with us. This what he told me.

I was shot in 1979. I had three kids. They were six, four, and two. I was looking at death’s door after being shot, and Jamaica was certainly worse back then. While waiting to die in the hospital I asked God to keep me alive until my girls were 15 and 12, and until my boy was 13. This is the point where they could stand for themselves. I was in the hospital for 18 months before I was sent to the infirmary. While in the infirmary, I did not see my kids for many years. One day, I was at the gate. At the gate, I saw my children at the age I prayed for. I say all of this to show that we must have faith in God. In everything He will work things out for us if we put our trust in Him. Blessed Love

Psalms 85. 10-13

Love and faithfulness meet together;
    righteousness and peace kiss each other.
 Faithfulness springs forth from the earth,
    and righteousness looks down from heaven.
 The Lord will indeed give what is good,
    and our land will yield its harvest.
 Righteousness goes before him
    and prepares the way for his steps.

 

MOLESKIN:
Happy birthday Sparky
ANNOUNCEMENTS:
Hardship Hill…. Get on it u filthy animals