F3 Knoxville

Tag: Hot Squat

Card Roulette

THE SCENE: 65 and a bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop

-Good Mornings

-Windmills

-Cherry Pickers

-Mosey a lap to the pavilion

THA-THANG:
Card PT: 1-10 complete that number of reps, suit determines movement. Aces are 11 reps

  • Hearts= Blockees
  • Diamonds= Thrusters
  • Clubs= 2 counts CMU American Hammers
  • Spades= 4 Count bent rows
  • Kings= Bear Crawl around court
  • Queen= Lap around pavilion
  • Jacks= Overhead CMU Suicide
  • Jokers= Burpee Broad Jump across grindstone

MARY:
No time for Mary, flipped cards until time expired
COUNT-OFF & NAME-O-RAMA
12 PAX and a 2.0
CIRCLE OF TRUST/BOM:
Had a rough morning forgetting my CMU and the Shovel Flag. Confessing my lack of preparation, I shared the lessons learned from this morning. Success is where Preparation and Opportunity meet. Also, said my “see you later” to these brothers
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work continues to gather material and build the obstacles for HH. Need all hands-on-deck to get these obstacles finished and then assembled for the race.

Bears & Bunnies in the Church Back Yard

THE SCENE: Upper 50s believe it or not. Perfect temperature for a bear-bunny beat down!  The grass was really wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side shuttle hops, cherry pickers, windmills, 2 laps around the basketball courts.
THA-THANG:
Lugged our CMUs all the way across the road to the bottom of the hill in the church back yard.

  • 15 CMU Curls
  • Murder Bunny up the hill to the cone
  • 15 incline merkins using CMU
  • Resurrection Bunny back down the hill to the cone
  • 15 decline merkins using CMU
  • Bear crawl up the hill pulling CMU with
  • 15 CMU crunches
  • Crawl Bear down hill pulling CMU with
  • Repeat until recover

MARY:
Little baby arm circles, Freddie Mercuries, World War I until time

CIRCLE OF TRUST/BOM:
My family recently recovered from Covid and were fortunate to have mild symptoms.  I did lose my taste completely for over a week.  Before I got Covid, I heard about this symptom and didn’t think too much of it because I’ve lost my taste and smell when I’ve been sick with sinus issues before.  This was a different experience.  I felt completely normal but could taste or smell even a hint.  I even tested by drinking straight lemon juice and the ultimate test, white vinegar.  I also made my wife try them (she still had her taste/smell) for kicks.  After a week I really started missing the taste of food and was ready for it to return, although I was super grateful this was my worst symptom.  Reflecting on the experience during the time made me think about how many other things we take for granted in our every day lives that we would miss dearly if taken away from us.  Covid has take so much from so many people!  Don’t wait until you lose things to reflect on how much you cherish them.  Take time to be grateful for what you have and thank God for blessing you with those things and especially for giving us the sense of taste!

MOLESKIN:
Pray for Avocado as he travels to Egypt next Wed.
ANNOUNCEMENTS:

Hump Day

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toe Touch Sweeps 9, Windmill x 9, , Squats 15, Side Straddle Hop x 15,
THA-THANG:
CMU Circuit

  • Line 1 – 15 Swings
  • Line 2 – 15 Bent Over Rows
  • Line 3 – 15 Goblet Squats
  • Line 4 – 15 Overhead Press
  • CMU Lunge Back to Start

MARY:
Run 2 Laps Around the Basketball Court, Finish w/ Dancing Bear, WW2
COUNT-OFF & NAME-O-RAMA

Butterfingers, Hotsquat, Smuggler, Walt, & Veep
CIRCLE OF TRUST/BOM:

Mathew 7-7:8

7 Ask, and it shall be given you; seek, and ye. shall find; knock, and it shall be opened unto you: 8 For every one that asketh receiveth; and he that seeketh. findeth; and to him that knocketh it shall be opened.

First ask yourself what you really want in life, or what am I doing right now that is really screwing things up.  I think if you ask that question seriously the answer is easy.  So, take that a step further and imagine your life, manifested in the best way possible.  Imagine the life you want for someone that you care for.  What does that look like?  If you’re like me these answers are probably not the ones want, but at the least they are what you need.  How do you get to thing you seeketh?  Well, that depends on you.  You must first knock on the door before it can be opened.

 

Core Pyraminds

THE SCENE: Nice Cool Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around playground and loop back to the field
Stopping along the way: High Knees, Butt Kicks, Lunch Switches 20 of Each
THA-THANG:
Cone Rotation: 3 Stations all workouts same # of reps for each station
Catalina Wine Mixers
Freddie Mercury
Side Crunches
Leg Raises with Oblique lift
(Pyramind 10, 20, 30, 40, 50)
Full to Side Plank to each station and Inch Worm back

MARY:
Supermans, Flutter Kicks, and Copper Squats
COUNT-OFF & NAME-O-RAMA
Smuggler, Swerve, Smoky, Water Hose, Toad, Espy, Hot Squat

  1. Bomb-Shelter
    CIRCLE OF TRUST/BOM:
    Be Comfortable being uncomfortable
    MOLESKIN:
    This was my first time being a Q, and it was great to leave my comfort zone and take the lead!

Grindin with the CMU

THE SCENE: 63 degrees and feeling like fall is coming
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 10

Tempo squat IC x 10

LBAC forward IC x 10

Bear crawl inch worm length of width of Grindstone.

THA-THANG:
CMU lined up on baseline.

5 CMU thruster buy in for every loop.

Start by completing 1 suicide along full length of court with 4 checkpoints.

OH carry CMU around BBall court to 3 stations as follows:

CMU swings

Up and over CMU merkins

Blockees

All exercises performed pyramid style. Rep counts 5-10-15-20-15-10-5. 5 thruster buy in remains the same throughout. Complete as many rounds as possible.

MARY:
CMU press flutter kick IC x 20

LBCs to close last 10 seconds
COUNT-OFF & NAME-O-RAMA
6 HIMS. Shout out to Hotsquat with 3 straight beatdowns at Arsenal.
CIRCLE OF TRUST/BOM:
College football season is upon us and it’s my favorite time of the year. I’m a huge Georgia fan so I’ve been reminiscing on some past seasons. During a recent season which Georgia did well, the head coach created a mantra which the team adopted: “keep the main thing the main thing.” As someone who has been getting bogged down with negative energy recently I feel like we can all take something from this. Focus on what you need to do in life and cut out the distraction or those with negative input who keep you from your purpose. We all have things/people that try and keep us from achieving goals. Cut the noise and stay the path.

MOLESKIN:
“Keep the main thing the main thing.”
ANNOUNCEMENTS: