F3 Knoxville

Tag: I-Beam

Rain activates the urine on pee rocks

THE SCENE: Light rain, the faint smell of skunk and dog urine hovering in the misty morning air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Shoulder burners, Merkins, cherry pickers
THA-THANG:
List of stuff you have to do In qty of 20-15-10-5. First round 20 second round 15 etc. After completing all exercises, run a lap around the big parking lot at AO and back to the outhouse For round 2. Exercises are:

  • Merkins
  • Squats w/CMU
  • Imperial Walkers 4ct
  • Dry Docks
  • Rockettes
  • shoulder tap merks
  • CMU overhead presses

Mosey to the line of cones in lot. Spaced 30 yds apart. Do 7’s. Over and back CMU merks and squat jumps.

then lunge 10 steps with CMU, drop it and run to end line, back to start and back to CMU to go forward 10 more lunges. Repeat until you reach the fence.
MARY:
One leg bridges x20
COUNT-OFF & NAME-O-RAMA
13 (12 with an FNG who had to leave early so we didn’t name him)
CIRCLE OF TRUST/BOM:
Be the person you say you are. Let your actions be what people see not your words.
MOLESKIN:
Driftwood loves the smell of dog urine in the morning……it reminds him of Victory!
ANNOUNCEMENTS:
HHOCR. Build day get teams together already!!!

Around the World

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 (4ct IC)
-hip flexors
-tempo squat x5 (8ct IC)
-some of these/some of those
-a little of this/a little of that

Mosey around baseball fields

THA-THANG:
Partner suicides x1
-one partner burpees
-one partner does parking lot suicides

Workout
Go while people on Kenya are running

America – Navy seal burpees/merkins
Turkey – Turkish get ups/pistol squats
Romania – Romanian deadlifts/up-downs
Bulgaria – Bulgarian split squats/walking lunges
Eqypt -shpynx push ups/tricep push ups
India -hindu push ups/CCD
Kenya -run around the field/jump rope
Russia – full KB swings/ Russian KB swings
Canada – bear crawl across field/hold low bear position
Ireland -“bar”bell snatches/cleans/highpulls

MARY:
Australia – Handstand holds 3x30seconds/elevated pike
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Enter to worship, leave to serve

The happiest of people don’t have the best of everything, they make the best of everything

MOLESKIN:

ANNOUNCEMENTS:

Fade In/Fade Out

THE SCENE: 75 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->SSH (4ct IC) x20
->tempo squat (4 second down, 3 second hold, 1 second up) x5
->some of these/some of those
->quad stretch

Mosey to the top of the guard rails

Derkins x20

Mosey to the speed bump
THA-THANG:
-> speed bump
—- 20 (4ct) flutter kicks
—- 20 (4ct) Alt dead bugs
—- 20 (4ct) LBCs

-> Speedbump to Backbone
—- Bernie to top of hill/jog down
—- sprint to top of hill/jog down

—- 50 Merkins
Run to back bone

-> backbone
—- 5 pullups
—- 5 negative pull ups
—- 5 chin ups
—- 5 toes to bar/target

Run to top of hill

—- 10 1.5 squats
—- 10 lunges each leg
—- 10 close feet squats
—- 10 sumo squats

MARY:
Tweet-E’s turn or Pee Rock lift with Junk

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
-> recently I had my father message me saying where his last will would be in case anything would happen. And that’s the thing about life, we never know God’s plan for us, but we trust him and follow his words or his message. This got me thinking about the impact we have on people around us.

This led me to some song lyrics by one of my favorite bands, which are:

Just the other day I looked at my father
It was the first time I saw he’d grown old
Canyons through his skin and the rivers that made them
Carved the stories I was told
He said
“Son, I have watched you fade in
You will watch me fade out
When the grip leaves my hand
I know you won’t let me down
Go and find your way
Leave me in your wake
Always push through the pain
And don’t run away from change
Never settle
Make your mark
Hold your head up
Follow your heart”
Just the other day I stared at the ocean
With every new wave another must go
One day you’ll remember us laughing
One day you’ll remember my passion
One day you’ll have one of your own

Because of all the uncertainties in life, I’m asking you to create some sort of message for the people around you. What sort of message do you want them to have. You can make a gratitude list for the people around you, you can list off a set of values that you have learned, whatever it is. Make it personal for the person you care about. Let the people around you know they are appreciated.

Thank you,
MOLESKIN:

ANNOUNCEMENTS:
IronPax Week1 next Tuesday starting at 5:15am.

52 at the Dog Pound

THE SCENE: Perfect – 68 degrees for a 1968 B-day celebration
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4×13 = 52

  • SSH
  • Rockettes
  • Babby Arm Circles
  • calf raises

THA-THANG:
A little run to Northshore stopping along the way to do 2 sets of 26 reps

Guardrail

  • Incline Merkins
  • Dips
  • Decline Merkins

Base of Matterhorn Speed Bump

  • V-ups
  • Iron Mikes
  • Jump Squats

Light just past Pavalon gravel lot

  • BBS
  • American hammer
  • Bobby hurley

Northshore

  • Merkins
  • Monkey Humpers
  • Pickle Pounders

Mosey back to AO with Mayberry leading cheetahs and stopping to wait on six along the way with a few more reps of

  • BBS
  • Backbone
  • Squats

MARY:
5 burpees and 52 Hello Dollies

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:
The HIM helped me celebrate 52 years!  Many Thanks
MOLESKIN:
Coffeteria with La-Z-Boy coffee, good times!
ANNOUNCEMENTS:
Iron Pax starts Tuesday; just do your best and don’t worry about the others…

Backbone and DORA’s

THE SCENE: 65 and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry Pickers

1 Squat
THA-THANG:
We Mosey to the steps and partner up.

  • Dora Exercise while you partner runs up to the rock and completes 5 burpees.
    • 100 hand release merkins
    • 200 V-up
    • 300 Wide stance squats
  • Shoulder taps while we wait for the six.
  • Mosey to backbone
  • Dora exercise while you partner runs up to the top of the hill and holds position while doing hello dollies.
    • 10 burpee pull ups
    • 20 dive bombers
    • 30 merkins
  • Called for time and mosey back to the AO

MARY:
Everyone on their six

10 V-up

10 crouches on both sides
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’ve enjoyed watching the “American Gosple” on Netflix. I recommend it. Also I recommend re-reading Gentle and lowly. It’s a wonderful read for your soul.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Starting next Tuesday at 5:15 we are competing in the Iron pax challenge. Watch Slack for more info.