F3 Knoxville

Tag: I-Beam

12 Rounds at the Pound

THE SCENE: Clear, cool, comfortable (for now)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 OYO
Windmills x10 IC
Hindurkins x10 IC
Standard Burpees x5 OYO
Crabettes x10 IC

THA-THANG:
Everybody grab a CMU and come back to the circle. We have a Weinke with 12 exercises. All are 20 reps.
After each exercise, take a lap around the outhouse and come back for the next one.
Exercises:
Squat Thrust
BBS with CMU
Up & Over Merkins (10 per side)
Alpos
Overhead Press (10 per arm)
Weighted calf raise
Flutter Kicks
Weighted Squats
Lawn Mowers (20 per side)
Box jumps (performed at the outhouse retaining wall)
Curls
Front Raise

When you get done, R&R

MARY:
Just a few LBCs while the slowpokes put up their CMUs
COUNT-OFF & NAME-O-RAMA
14 strong with one FNG. Welcome Aladdin’s EH Abu!
CIRCLE OF TRUST/BOM:
When Your Burden is Overwhelming (from utmost.org)
We must recognize the difference between burdens that are right for us to bear and burdens that are wrong. We should never bear the burdens of sin or doubt, but there are some burdens placed on us by God which He does not intend to lift off. God wants us to roll them back on Him— to literally “cast your burden,” which He has given you, “on the Lord….” If we set out to serve God and do His work but get out of touch with Him, the sense of responsibility we feel will be overwhelming and defeating. But if we will only roll back on God the burdens He has placed on us, He will take away that immense feeling of responsibility, replacing it with an awareness and understanding of Himself and His presence.

Many servants set out to serve God with great courage and with the right motives. But with no intimate fellowship with Jesus Christ, they are soon defeated. They do not know what to do with their burden, and it produces weariness in their lives. Others will see this and say, “What a sad end to something that had such a great beginning!”

“Cast your burden on the Lord….” You have been bearing it all, but you need to deliberately place one end on God’s shoulder. “…the government will be upon His shoulder” (Isaiah 9:6). Commit to God whatever burden He has placed on you. Don’t just cast it aside, but put it over onto Him and place yourself there with it. You will see that your burden is then lightened by the sense of companionship. But you should never try to separate yourself from your burden.
MOLESKIN:
Pouring one out for the CMU pile at the Asylum….
ANNOUNCEMENTS:
Donations this month for Safe Haven ministries!

Full Circuit Sweat

THE SCENE: 55 and fine
F3 WELCOME & DISCLAIMER Full disclaimer
WARM-O-RAMA:
Baby Arm Circles in cadence

Side Straddle Hop in cadence

Cherry Pickers in cadence

Some of Those, Some of These
THA-THANG:
Pick up CMU and mosey to beginning of route.

Drop coupon at the boats and begin the circuit.

Route: from the marina exit (station 1) mosey up to pavilion then back down and turn left go into the entrance of the marina then past the steps and back around to coupons. Single exercise on each station except CMU station 1 where we do 5 burpees each lap.

Station 1 CMU

  • 5 Burpees (each lap)
  • 25 Curls
  • 15 Overhead Press
  • 15 Skull Crushers

Station 2 at the marina entrance

  • 15 Merkins
  • 15 Wide Merkins
  • 15 Diamond Merkins

Mosey to the Boneyard (pull up bars) do 5 pull ups (every lap)

Mosey up the Matterhorn on the first lap, bear crawl up the Matterhorn second lap, Bernie Sanders third lap

Station 3 at the pavilion

  • 15 Big Boys
  • 20 Crunches
  • 15 Freddy Mercury

Station 4 at the steps

  • 20 Skaters
  • 15 Prayer Squats
  • 20 Lunges

After all 3 laps mosey coupon back to AO

Finished with 2 min plank

 

MARY:
NA
COUNT-OFF & NAME-O-RAMA

  • CIRCLE OF TRUST/BOM:Through our struggles together we become brothers. Embrace the struggle and the failures in life because they lead to success.
  • MOLESKIN:Prayers

Private Property

THE SCENE: Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The regular stuff. And we learned a new exercise…the squat rockette. (Do a squat before each toe touch)
THA-THANG:
Mosey to the boat.. Run around the loop going up to Dwayne Johnson and around the entrance to the tavern. At each cone do…

  • 5 burpees
  • 10 side lunges (per side)
  • 15 Merkins
  • 20 squat rockettes
  • 25 dry docks

sprint between double cones.

rinse and repeat knocking off the highest number exercise each lap. Cheetahs start back up when done adding exercises till Q yells recover.

MARY:

Flutter kicks x32 and a sad attempt at Marge Simpsons. LBCs for a minute

COUNT-OFF & NAME-O-RAMA
12 in the PAX today
CIRCLE OF TRUST/BOM:
Be friendly. Wave at people. Smile at people. Give complements to people. Make someone feel special.
MOLESKIN:
So it was interesting that the BOM was about being friendly to people today. As I was setting up the work out, I was approached by a gentleman who jumped out of his car and raised his voice at me and said “what are you doing?” I told him that I’m part of a workout group and that I’m just setting up some cones to run between. He said “i figured you were part of that workout group. I’ve told you guys not to come up here.” He was very aggressive in his tone. My reply was very calm and apologetic. Although he started off very direct and pretty much rude, I kept my cool and was nothing but nice and agreeable with him. He has worked at the tavern for 20 years and doesn’t want anyone getting hurt on their property. I told him I can understand that and that we wouldn’t do exercises in the upper parking lot anymore. I was able to let him give us permission to run up the hill and through the property just not do exercises on the property. By the end of our conversation he was somewhat calm, but I wonder how the conversation would have gone if he didn’t start off so aggressive. I think we need to give people the benefit of the doubt that they are doing something good and not something bad. In his case I don’t think he thought I was doing anything bad as he knew I was part of the workout group, but I think he just wanted to show his chest and let me know who was in charge. I did However did forget to ask him if he would like to join us. If I see him again I certainly will.
ANNOUNCEMENTS:
I forgot to mention this, but we have a charity kickball tournament on May 15 I would love to see an F3 team or two.

Wallball returns!!!

THE SCENE: A nice spring morning, 50’s, not raining, EXCELLENT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 merkins, 20 squats

COUPONS: 5 – 60 # sandbags, 1 – 90# sandbag, 2 lengths of rope or straps

THA-THANG:
Ruck with ALL coupons the long way around to Watt Rd. field.

Segment 1 – AO to first right turn on path.  Start with 20 merkins & 20 sandbag squats at AO; Shoulder carry sandbag to Segment 2 at right turn on Path

Segment 2 – 20 merkins & 20 sandbag squats; Front carry sandbag to segment 3 at corner of bathroom

Segment 3 – 20 merkins & 20 sandbag squats; farmer carry sandbag switching hands as needed to Watt Rd. field

At Watt Rd. Field – Sandbag Toss

Drop all coupons and rucks at the end line and get a battle buddy with 1 – 60# sandbag.

Round 1 – Battle Buddy 1 starts tossing the 60# sandbag down the field.  Battle Buddy 2 – runs a lap around the field (no ruck) when his lap takes him to the coupon pile, do 20 ruck curls then catch up to BB 1 and switch.  BB 2 begins his run at the switch, makes his lap, does his curls and catches up to BB 1.  Continue tossing sandbag the length of the field and back.

Audibled to running half laps of the field cause the tossing went too fast.

Round 2 – Rucks on.  Battle Buddy 1 sandbag tosses down the field.  Battle Buddy 2 does 10 ruck merkins, then bear crawl (ruck on) to catch BB 1.  Battle Buddy 2 starts tossing the sandbag while BB 1 does 10 ruck merkins, then bear crawls to catch up.  Repeat the switching and tossing until you go down the field and back.

If there is an odd # of PAX then the odd man can join a team or he can toss the sandbag 10 times, then do the exercise and continue tossing.

 

DORA’s – get a battle buddy.  Each team needs 2- 60# sandbags and a strap or rope.  Clip the 2 sandbags together and clip a rope to them for a pain train Dora.

BB 1 runs to end of strap, sits down and pulls the sandbags to him.  (think seated rows).  Complete 2 lengths of strap and run back to start and BB 2.

BB 2 completes the exercises until BB 1 returns.  Then they switch positions. Continue until all reps are completed.  No ruck required if running to the sandbags.

Cumulative counting for the exercises.  The exercises are:

  • 100 Lion kings – ruck or sandbag
  • 200 ruck curls
  • 300 ruck swings

If there is an odd # of PAX then the odd man can join a team or he can do the sandbag rope pulls, run back to start and do the exercises and switch when he sees fit.  Cut all reps in half.

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

March Madness

THE SCENE: Cool, clear, and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 4 ct x 20
Merkins, 4 ct x 10
Windmills, 4 ct x 10
30s stretching
Cherry Pickers x 5

THA-THANG:
Mosey around to lower field stopping for merkins, bbs, and Bobbey Hurleys

  • 5x each
  • 10x each
  • 15x each

Count off in 2s. Shuttle run competition, 1s vs 2s. 3 rounds.
Winning team each round does 5 burpees
Losing team does 10

Mosey to outhouse
20 each easy ups, squats, 4ct American Hammer

Mosey back to AO with merkins, bbs, and Bobbey Hurleys

  • 15x each
  • 10x each
  • 5x each

Agility dribbling:
Serpentine through cones, around the last, and pass to next PAX in line.

Shooting practice: Around the world
Each PAX shoots from a cone. 3 reps if missed. 2 if made.
Merkins, iron mikes, bbs, dry docks, calf raises
Backward overhead toss from free throw line: 1 burpee if missed, 0 if made

Relocate to the Junkyard for Mary and Coffeeteria

MARY:
20 4ct hello dolly’s
20 4ct box cutters
Finish out with a round of Gotcha
COUNT-OFF & NAME-O-RAMA
7 in attendance
CIRCLE OF TRUST/BOM:
Be flexible and accommodating. We have to be ready and willing to adapt and change while standing firm in our faith. Christ and the disciples were always witnessing to diverse crowds. We are no different. We have to be willing to meet people where they are and change accordingly to maximize our effectiveness. Take today for example, we modified the Q and location to make sure we could include a PAX that was unable to post otherwise. Don’t be rigid and unmoving. Be flexible. Be accommodating. Meet people where they are. Share His love and joy.
MOLESKIN:

ANNOUNCEMENTS:
Collections for Street Hope