F3 Knoxville

Tag: Honeydew

The 420

AO: shamrock
Q: slappy
PAX: Stitch, Oscar Meyer, Honeydew, Waxjob
FNGs: None
COUNT: 5
WARMUP:
SSH x 10
Nightclubs x 10
Neck Roll
Twistys
Cherry Pickers x 5
Down Dog w calf stretch
Up dog w runner stretch

THE THANG:
At the track 4 rounds of:
25 x imperial walkers (2ct)
25 x merkins
25 x dips
25 x calf raises
5 x burpees
1 lap
Total is 1 mile and 420 reps

MARY:
– We took a long mosey back stopping once for a round of squats (10), iron mikes (10), and burpees (5)
– We found a dryish section of concrete and did flutters, freddys, LBCs, side crunches, and box cutters till time

ANNOUNCEMENTS:
1. Forge
2. Polar Plunge

COT:
What did you accomplish in 2024? What were the challenges and triumphs? Thank God for the Grace and Mercy he showed us in 2024, and we look forward to what he has in store for us in 2025. Will you be an active participant, or will you just be floating through? I don’t think it is cliché to set goals for the new year. It is a natural reset. What does this new year look like? What do you think God has in store for you? What areas of leadership will you step into?

Numbers 6: 24-26
“‘“The Lord bless you
and keep you;

the Lord make his face shine on you
and be gracious to you;

the Lord turn his face toward you
and give you peace.”’

The Twelve Beat Downs of Christmas

AO: asylum-daybreak
Q: Kodak (Charlotte Metro (S) Weasel Shaker)
PAX: F3 Pluto ( Hugh Nystrom), Unibráu (Nick Robinson), Pele (Jon Lindberg), High Heels, CRISPR, Steam, Choir Boy, Hands, SlideRule (Stephen Sloan), Brick, Pusher, Honeydew, Cart Girl (John Sadler) (Chatt, TN), Lilydipper, Suds, Backdraw, Protractor (Drew Sloan)
FNGs: 1 Protractor (Drew Sloan)
COUNT: 18
WARMUP: Run around the AO Parking Lot, Side Straddle Hops

THE THANG: Very quick warmup (side straddle hops, some quick stretching).

1. In COT parking lot – Day 1 – 1 Manmaker
Day 2 – 2 Burpees, 1 suicide (half way and back, all the way and back) w/ 5 squats

2. At Amplitheater
Day 3 – 3 Heels to Heaven, 2 Burpees, 1 short lap
Day 4 – 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 long lap

3. At nearby Playground
Day 5 – 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 6 – 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 minute hang on bar (or plank if prefer)

4. At soccer field
Day 7 – 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 8 – 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Suicide (just running)

5. At Pickett’s
Day 9 – 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 10 – 10 Russian Twists, 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Run and Bear Crawl up to the Overlook

6. Back at COT
Day 11 – 11 Squats, 10 Russian Twists, 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 Manmaker
Day 12 – 12 Big Boy Sit-ups, 11 Squats, 10 Russian Twists, 9 Down Dog Push Ups, 8 Imperial Walkers, 7 LBCs, 6 Side Straddle Hops, 5 ‘Mericans, 4 Jump Squats, 3 Heels to Heaven, 2 Burpees, 1 sprint up that damn hill.

MARY: We were done, baby!

ANNOUNCEMENTS: Polar Bear Plunge on January 1, Smokies Convergence on January 4, Hot Toddy Triple Q on January 11

COT: We get caught up in “the things” of Christmas and focus on those things we want in our lives. Remember that “the thing” we really need to focus on is our relationship with God.

Prayers for all during this Holiday Season.

The Journey part 1

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Glamper, Lizzy, Mermaid, Oscar Meyer, Ribbed (Joshua Sagraves), slappy, Baby Boomer, Eliza, Honeydew
FNGs: None
COUNT: 10
3.56 mile ruck

COT: Today I shared my diagnosis with a small brain tumor (hopefully and most likely benign) and asked for prayer for me and my family as we find out next steps.

It definitely did not rain

AO: shamruck
Q: Mermaid
PAX: Honeydew, Flower Pot, Booster, Mermaid
FNGs: None
COUNT: 4
A walk in the not rain, and a talk about rules and where they impede process. When rules make it tough to operate, and are outside the mission, it is ok to question the process.

Stairway to Heaven

AO: shamrock
Q: slappy
PAX: Anchorman, Honeydew, Lizzy, Mermaid, slappy, Skidmark, Stitch
FNGs: None
COUNT: 7
Warm Up
– 10x SSH
– 1 burpee
– 5x failure to launch
– 1 burpee
– 10x Grady corns
– 1 burpee
– AMRAP Twistys
– 1 burpee
– Up dog/calf stretches/down dog/runner stretches
– 1 burpee

Mosey to stadium steps

The Fun
We ran the bleacher stairways starting on the left side and ending on the far right side. At the bottom of each stairway did named exercise. We changed exercise on the way back running this time from right to left and always stopping at the bottom of steps for exercise.
– 10 dips
– 10 flutter 2ct
– 10 derkins
– 10 Freddy’s 2c
– 10 irkins
– 10 shoulder taps
– 10 gas pumpers
– 10 American hammers & 1 burpee

Ran overtime by about 5 min by the time we did name o Rama.

COT
“The power of No”

I’ve recently struggled with integrity issues involving commitments. I find it easy to over commit and under deliver. It’s easy to say yes to everything but not to think about the cost of saying yes. I shared examples of how liberating it was when I recently said no to two “good” things (hanging Christmas lights & Son’s sport team).

“Wielded wisely, no is an instrument of integrity and a shield against exploitation. It often takes courage to say. It is hard to receive. But setting limits sets us free”