F3 Knoxville

Tag: Honeydew (Jason Childers)

Bananas!

THE SCENE: Perfect morning – mid-sixties, no rain.
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:
Some running. Static stretching: neck, shoulders, chest, ABS, back and legs.
THA-THANG:

Gym set up – a variety of basic strength and cardio exercises performed in counterclockwise rotation:

Squats with 10lbs dumbbells, pull ups, over-the-truck climb, lawnmowers with 60lbs dumbbell, bench press 90lbs, up and down plank hold, American hammers, arm extensions with 12lbs dumbbells, jumping rope, ladder climb with 5lbs dumbbells with superman-bananas in between.

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Luke 16:10-14

“Whoever can be trusted with small things can also be trusted with big things. Whoever is dishonest in little things will be dishonest in big things too. If you cannot be trusted with worldly riches, you will not be trusted with the true riches. And if you cannot be trusted with the things that belong to someone else, you will not be given anything of your own.” [Luke 16:10-14]

Your body and spirit were entrusted to you. Therefore, take a good care of your physical body and your mental state. Do not be afraid to seek for help. Do not face your problems alone. Be brave to admit and to recognize your issues. Be honest to yourself.

2226 steps

AO: shamrock
Q: slappy (Nathan Evers)
PAX: Curveball P (Dave Purcell), Jenner (Matt Pfeiffer), Toretto (Larry Seufert), Eliza (Kevin Parrott), Caveman, Betty (Tyler Alexander), Bed Wetter (Nick Adkins), Dumpster Dive, Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Voodoo (Eric A), slappy (Nathan Evers), Steam, Jardet (Tyler Hill), Nacho Libre (Donnie Floyd), Twitch
FNGs: None
COUNT: 17
WARMUP:
10 – SSH
10 – mtn climbers
10 – tempo merks
Runner stretch
Butterfly
Gate step overs
Cherry Pickers

THE THANG:
2226 is the number of steps up one of the WTC towers. We attempted (and some made it) to climb up and back down a tower on the stadium steps. Several of us wore rucksacks. It was hard and my legs are now ruined.

MARY:
-hello dollys
-Freddys
-LBCs

ANNOUNCEMENTS:
-FORG3
-Toretto -VQ – Friday

COT:
-We honor the 2977 fallen and the survivors of the day. We honor the first responders. We should not forget this tragedy.
-One of the greatest things that came out of the day was how it unified us as people. Regardless of your perspective our focus was to survive and get through it together. We gave charity and Grace.
-Tragedy is on the forecast. Let us be ready to lead with encouragement and charity for what comes next.
-Let’ keep out out of the gutter and help our brothers climb out as well.

“September 11 is one of our worst days but it brought out the best in us. It unified us as a country and showed our charitable instincts and reminded us of what we stood for and stand for.” Lamar Alexander

No Glove Love

AO: shamrock
Q: Mermaid (Bradley Roberts)
PAX: Honeydew (Jason Childers), Dumpster Dive (Brad Burnette), Mermaid (Bradley Roberts), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Bed Wetter (Nick Adkins), Betty (Tyler Alexander), Toretto (Larry Seufert), Eliza (Kevin Parrott), Steam, Base Salary (Nate Wilson), Stitch (Brad Ware), Jardet (Tyler Hill), Joe Faulkenberry (Coal Miner)
FNGs: None
COUNT: 14
WARMUP:
Only leg warmups and stretching
THE THANG:
20 lunges followed by a 30 second wall squat
19lunges followed by a 30 second wall squat
Rinse and repeat down to 1

Change locations, and do a round of 7’s with heel elevated squats and Bulgarian split squats
MARY:
One round of failure to launch maybe 7 times
Then snow angels, lbc’s, Jane fondas in three ways on both sides, flutter kicks and big boys with a few merkins as time expired!
ANNOUNCEMENTS:
COT:
We talked about managing stress and creating a balance in life to offset the stress.

Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
MATTHEW 6:34

Feb/Aug You vs. You Part 2

AO: asylum-pm
Q: Steam
PAX: Guardrail (Brandon Brown), High Heels (Henry Ritchie), CRISPR (David Smelser), Rooney (Carl Whipple), Swimmies (Nathan Chesney), Butterknife, Brick (Chris Tittle), Median (Luke Brown), Honeydew (Jason Childers), Windex, Blindside (Davis Bodie), Glamper, Lilydipper (John Neece), Pusher, Booster (Les Fout), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Trash Panda, Jeevan Kypa, Welch’s, Lizzy, Ghost Flag (F3Knoxville), Switch hitter, Cheetah Boy, 24
FNGs: 1 24
COUNT: 26
WARMUP:
– 15×4 SSH

THE THANG:
– Mosey to behind the admin building
– Go over the Feb/Aug You vs. You workout
– 1.5 mile (2,400 meter) run for time
– Max BBS in 1 minute
– Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
– Max merkins in 1 minute
– Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
– Max pull-ups
– Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
– Max burpees in 5 minutes
– Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

– Mosey to the bottom of the long curve
– BTTW/jail breaker to the flag

MARY:
– SWS for the last 3 minutes

ANNOUNCEMENTS:
– Forg3: 9/22-9/24. Checkout the #forg3 channel for more info – 4 spots left!

COT:
“3 Strikes And You’re Not Out. There is always one more thing you can do.” – Col. Hal Moore
– From his book On Leadership, and the movie We Were Soldiers
– A lot of times, it can feel very much like “3 strikes and your out.” Maybe it’s “that mistake” or thing that keeps happening, or shortcomings or missed expectations. So what are we to do when we feel like we’ve struck out 3x?
– Take a look at what Jesus says in 2 Corinthians 12:9 — ““But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”
– Maybe the “there’s always one more thing you can do” when you feel like you’ve struck out is turn to Christ – who knows and sees you and your weaknesses – and chooses to love you still. The beauty of this is that it’s not on you to do one more thing, it’s about the love Christ has for you and how much he wants you to come to Him when you feel like you’ve stuck out. Walk in His grace, truth, mercy, and love brothers!

BattleBuddyWithJesus

AO: shamrock
Q: Anchorman – Daniel Callis
PAX: Honeydew (Jason Childers), Dumpster Dive (Brad Burnette), Curveball P (Dave Purcell), Baby Boomer (Norm Vaughn), Hot Pants (Darin Sowa), Skidmark (Brad Coulter), Eliza (Kevin Parrott), Oscar Meyer (Brett Harris), slappy (Nathan Evers), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Tailhook (Max), Voodoo (Eric A), Commission (Adam Wilson), LeBling (Chris LeClair), Toretto (Larry Seufert), Mermaid (Bradley Roberts), Donnie Floyd, Betty (Tyler Alexander), Base Salary, Free Fall (Justin Whitaker), Coal Miner, Stiff Arm,
FNGs: None
COUNT: 25
WARMUP:
Side Straddle hop (IC) 4 CT x 10

Tie Fighters X10

Cherry Pickers x5

Toe Merkins 4-ct IC – 10

Plank Punch Alternating 10 each side – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized.

Stretch quads, runner’s stretch, cobra, down dog

THE THANG:
Mosey to CMU pile and grab one. Added in some curls for the 6.

Mosey to the soccer field

Line 1 – 25 CMU chest press

Line 2 – 25 Big Boys
Line 3 – 25 Merkins
Line 4 – 25 Squats
Sprint back to line 1
We will end up at 100 reps per exercise after 4 rounds.
Mosey
10 Blockies
Return CMUs
Mosey to Shamrock Road
Bear Crawl to each painted shamrock. Stop for a break to do 10 Monkey Humpers. I think we made it to about #20.

MARY:
Flutter Kicks – 25 – 4 ct.
ANNOUNCEMENTS: Get ready for IPC.
COT:
Matthew 11:28-30
28 “Come to me, all you who are weary and burdened, and I will give you rest. 29 Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. 30 For my yoke is easy and my burden is light.”
So many times I pray that God would just take this burden away from me or someone I know. Jesus is saying that he wants to grab onto you and help you walk with that burden. He will make it easier to carry and we will grow through this exercise with him.