F3 Knoxville

Tag: Hydrant

Ring of Fire

THE SCENE: Muggy. Was waiting for the storms that didn’t come.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – 15 in cadence
  • Cherry Pickers – 5 in cadence
  • Merkins – 10 in cadence
  • LB Arm Circles – 10 in cadence (both ways)

THA-THANG:
Ring of Fire – 8 stations with different workouts. Pax rotates around circle as the Q calls “shift” after 2 minutes. ARMRAP during that 2 minutes.

  • Bernie Suicides
  • Thrusters w/ CMU
  • BBS
  • Burpees
  • Stair Run
  • Box Jumps
  • Flutter Kicks
  • Merkins

MARY:

  • LBCs
  • Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Never Going to Take my Fire

Everyday enemy tried to get the best of me

The enemy under my skin

Everyday enemy, my fatal flaw anatomy

Feelin’ like I just can’t win

Sometimes I wish I didn’t feel that much

Sometimes I wish I didn’t need that touch

But everyday my enemy pretend to be a friend to me

No matter what state I’m in

But you’re never gonna take my fire

I cannot not be tamed

No, you’re never gonna take my fire

It’s burning in my veins

You say the world is changing

But I still burn the same

No, you’re never gonna take my fire

The ancient flame lit the spark back before I was young

When I’m speaking with the fire, it’s my native tongue

No, you’re never gonna take my fire

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kraken on steroids

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Traditional Nair warm up
THA-THANG:

Kraken style workout on greenway near fountain. 15 reps of each exercise, or moving to next station if moving exercises

  • Squats
  • Merkins
  • BBS
  • Bobby Hurleys
  • Bear Crawl
  • Mountain Climbers
  • Iron Mike
  • Step up
  • American Hammer
  • Monkey Humper
  • LBC
  • SSH
  • Burpees
  • Walking lunges

MARY:
Pax Roulette
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I’m grateful for F3. It’s not typical to have an opportunity to have a group like this.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Thief in the night

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 minutes worth of an work. Little did we know trouble was lurking around the corner. Literally. Drifter noticed the dude sleeping around the corner prior to the beat down.
THA Thang

Ran to ButterBilly hill where we did 7’s with burpees at the bottom and burpees at the top. Had we done 11s, nobody’s keys would have been there when we got back.

MARY:
Mary involved a slow walk after dude who grabbed Yosemite’s key. Heart rates were elevated but nobody really moved anywhere quickly. Except Avocado, he ran once dude got loud.
COUNT-OFF & NAME-O-RAMA
Nailed it, drifter, toad, Yosemite, 4 Alcoa PD officers, hydrant, avocado, third base, espy, the dude
CIRCLE OF TRUST/BOM:
I talked about the value of consistency but I think everyone (myself included) was more focused on the situation at hand.
MOLESKIN:
Insert any personal comments, notes, devotion
ANNOUNCEMENTS:
No more stashing keys at the pavilion, lock your cars. We will have a bag to carry keys in next week

Captain Spectacular visits the bombshelter

THE SCENE: 70s and somewhat humid
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA

sshx10 ic , jog grinder , squats x10 ic , jog grinder , merkins x 10 Ic , jog grinder , Peter Parker x 10 ic

11s at wax job hill , lbc and top , monkey humpers at bottom, Bernie up every time
THANG

CAPTAIN SPECTACULAR

  • 1:4 ratio of inch work merkins : 4 CMU curls , 4 CMU squats , 4 OH presses
  • work your way up to 10 inch worm merkins : 40 CMU curls , 40 CMU squats , 40 oh presses
  • totals 55 merkins , 220 curls , 220 squats and 220 presses

MARY:
Lbcs and flutters ic
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
The growth mindset is based on the belief that your basic qualities are things you can cultivate through your efforts. Everyone can change and grow through application and experience.
If you are honest with yourself, there is a gap between where you are and where you want to be. Will you embrace the GAP? Will you have the courage to seek the GAP? Will you aggressively live in the GAP?
#SeektheGAP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Deck of Death with Suicides

THE SCENE: Spectacular morning for a beat down (70s and cool)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx16, Cherry Pickers x5, Little This Little That, Michael Phelps
THA-THANG:

Deck of Death.  Circle up, PAX picks card to determine exercise and rep count.

  • Diamonds = Pull-up Hangs and Bent over Rows (handful of PAX use pull-up bars to hold at 90 degree pull-up while remaining PAX do Bent over Rows)
  • Clubs = Goblet Squats
  • Hearts = BBS
  • Spades = Merkins
  • Number card = number x 2
  • Face card = 25 reps
  • Ace = 30 reps
  • Joker = 40 skull crushers (tricep extensions over head)

Any number card that was 5 or less was a suicide of that number.  From exercise equipment end of grinder to bathroom wall and back counts as 1.  Eventual mod on suicide was down was 1 and back was 1.  If even card was drawn, Bernie Sanders back to exercise equipment.

MARY:
LBCs for time
COUNT-OFF & NAME-O-RAMA
Hot Squat, Moses, Yosemite, Hydrant, Grouch
CIRCLE OF TRUST/BOM:
With recent activities in our country, it is easy to get lost in the world activities and while we as disciples of Christ have differing opinions, we are called to be salt and light to the world.  Yeshua showed us what it meant to love those who did not call him Messiah and what it meant to give tough love to those who called themselves disciples of YHWH.  Yeshua is our model.  While we may not always agree with people on their stance and thoughts, we can still love them even if the world says that there is no love without believing exactly as they do.  We all know that this is not true.  I can love while disagreeing with you.  Remember to hold fast in your convictions as YHWH and Yeshua lead you but also remember that YHWH tells us to let him do the changing of the heart; we are simply to plant the seeds.
ANNOUNCEMENTS:
Beer Mile moved to September 10 at Moses abode.  See Moses for details.