F3 Knoxville

Tag: Halfday

Flags and Bags

THE SCENE: Speedway is a beautiful AO at the foothills of the Smokies. Sun rise over the mountains, clear sky’s. Yea you can imagine.
F3 WELCOME & DISCLAIME
WARM-O-RAMA:

Tabatta warm up 30 sec on 10 seconds off

  • merkins
  • Cherry pickers
  • Rev lunge and reach
  • Thrusters
  • Shoulder taps
  • High knees

Pax picked up flags and moseyed to entrance of the church.
THA-THANG:
Pax picked up two sand bangs at entrance of church

Split pax into two groups

Each group takes a flag and a bag

One pax carry flag one pax runs with sandbag in each group.

Head right out of AO heading down Chapman Highway

Every .25 mile pax will stop- 10 leg raises, 15 Squats, 20 Merkins. Half plank till 6 up. Q Call 6 up

Switch who carries flag and bag after check points.

If pax carrying bag stops before .25 that group has 1 burpee at check point. If pax stops twice or walks add additional burpee for each time.

Run to foothills Dr turn right

Go to left in neighborhood

Teams split up and for a race.

The roads in the neighborhood are set up in loops. The groups raced around the loop in opposite direction winner gets back to start first.

Each group carries their bag and flag

Loser 10 burpees

winner merkins till 6 for losing pax finishes

We moseyed up the road towards as it turned out a house Cowpatty and Shenanigans are renovating. Run down hill to end of cul-de-sac 10 merkins, Bernie back to top.

Walk back to Chapman highway

Run back to AO. Nice climb up Chapman . Every .20 mile we stopped and did 10 leg raises.

Switch who Carrie’s flag and bag

 

MARY:

Core EMOM

20 BBS

20 Gas pumps

20 X factors- round 1 2ct rd 2 and 3 sc. 

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

To become a father is not hard. To be a father, however, is.

Dad dreams, he plans, he struggles, so that we might have the best

MOLESKIN:

the free advertising and horn honks made the run more enjoyable.
ANNOUNCEMENTS:

Convergence July 2.
Beer Mile July 16th

A spin on Head, Shoulders, Knees and Toes

THE SCENE: 65 degrees and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 10, tempo Carolina Dry Docks X 5, Cherry Pickers X 5
THA-THANG:

With cones set in a line marking starting locations, do exercises with 5 reps at each location. When finished with the 5th location, mosey back to the start and repeat. Increase reps by 5 for each round. Go at own pace until time.

With CMU:

  • Thrusters
  • Curls
  • Goblet Squats
  • Jumping Calf Raises
  • Burpees

Without CMU:

  • Carolina Dry Docks
  • 4 tap Merkins
  • Big Boy Sit-ups
  • Plank Jacks
  • Burpees

MARY:
Stretching, LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Something is leading you and your family. It may be media, culture, etc. For many of us, leadership is a passive thing we put on other people. That is not what we are called to do as men. We are to be leaders in our community and especially our families. It needs to be intentional with a mission and vision for what leadership looks like. For me, leading means following Jesus.
MOLESKIN:
“Leading Your Family Like Jesus” Ken Blanchard, et.al (2013).
ANNOUNCEMENTS:

  • Convergence at JUCO on 7-2
  • F3 Speedway shirts are available. Please order by 6-29 if interested.
  • 2.0 workout at Bombshelter at 8:15 this Saturday. All children are welcome. Workout will be modified for them.

Learned In St. Louis

THE SCENE: 60 degrees and beautiful

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x30; Tempo Squat x10

THA-THANG:
Three lines spaced 4 parking spots apart. Do exercise/rep count at each line going out and coming back so that each exercise/rep count was done 5 times. Move between cones as prescribed for each different exercise.

  • 5 Man Maker Merkins – Rifle Carry
  • 10 Bobby Hurleys – Bernie
  • 5 Thrusters – Murder Bunny
  • 15 Big Boys – Bear Crawl
  • 5 Grip, Rip, and Roll Merkins – Lunge

MARY:
Flutter Kicks x20; Protractor; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Had each PAX give one positive and one negative thing happening in their lives. This served as a reminder that we each have burdens that we are carrying and we should help each other carry those burdens.

MOLESKIN:
“Bear one another’s burdens, and so fulfill the law of Christ.”
‭‭Galatians‬ ‭6:2‬ ‭ESV‬‬

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO; Get your Speedway shirts ordered; Doctor VQ on Thursday

Speedway-Who made this thing up?

THE SCENE: Pleasant 67 degrees. Welcomed break to the heat and humidity  that we have had this week.
F3 WELCOME & DISCLAIMER

1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be her

5. Know your limits and do the best you can


WARM-O-RAMA: Continue reading

Speedway – Poker Face (Streaker VQ)

THE SCENE: Warm and muggy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Alarm Clocks x10, Side Straddle Hops x10 (IC), Morning Call, 20m HAMR Shuttle runs (3 rounds)

THA-THANG:

  • Deck of cards setup at two separate locations roughly 250m apart. HIM drew a card, performed the workout on the card, ran to the next station and repeat
  • Heart = Burpee, Diamond = Superman Merkin, Club = Iron Rocket, Spade = Big Boy Situp, Joker = 50 Plank Jacks
  • Ace = 1 rep, 2 = 2 rep… Jack = 11 reps, Queen = 12 reps, King =13 reps

MARY:
Lots of good stretching

COUNT-OFF & NAME-O-RAMA
Shenanigans, Grouch, Cow Patty, Malfoy, Halfday, Outhouse, Pennies, Doctor, Trousers, Banjo, Hoosier and Streaker, Burnout and Curtains. Moneybags (John Platt) was also in attendance from out of town, but unable to tag

CIRCLE OF TRUST/BOM:
Integrity First (Proverbs 20:7), Service Before Self (Matthew 23:11) and Excellence in All We Do (Colossians 3:23)

MOLESKIN:
Travel for Doggleganger, Grouch and Rep Sleepy. Prayers for Trousers and his family

ANNOUNCEMENTS:
2.0 workout at Bomb Shelter on 6/25 at 0815, Convergence on 7/2 at JUCO, Fireworks and family day on 7/4 at Seymour First Baptist (aka The Speedway)