F3 Knoxville

Tag: I-Beam

STRONGER TOGETHER

THE SCENE: Clear skies with temperature of about 39˚F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Windmill x 7 (4CT), Baby arm circles (forward & reverse) x 10(IC), Tempo squat x 7, merkins 7 (4CT), cherry picker X 5 (4CT)

THA-THANG:
1/2 mile Indian run

At soccer field (REPEAT 3 times):

  • Indian bear-crawl along long side of soccer field (audible length to avoid exhaustion).
  • Mosey across short side
  • 5 burpees at corner, mosey to midfield then 5 CDD, mosey to other corner then 5 merkins
  • Mosey along short side, repeat.

11s on the hill

  • Bottom: Imperial walkers (4CT)
  • Top: box cutters

Mosey to 2nd soccer field. Dora 1-2-3 inspired rep. with battle buddy running to midfield and doing 1 burpee

  • 100 Bobby Hurleys
  • 100 Lunges (2CT)
  • 300 Flutter kicks (single CT)

MARY:
Run back to AO with a minute to spare for one Guantanamo round
COUNT-OFF & NAME-O-RAMA

11 HIMs got stronger together (1 FNG)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

“Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
    But how can one keep warm alone?
12 Though one may be overpowered,
    two can defend themselves.
A cord of three strands is not quickly broken.”

A reflection on my 1st year in F3. I’ve become stronger physically but more so mentally. Through the good days and the bad days it is important to surround yourself with people who will push you to get better, will be honest with you and will encourage you. Let us strive to be such people for others as well.
MOLESKIN:
Potentially we had the longest Indian run of all time
ANNOUNCEMENTS:
N/A

Cherry Popped (VQ)

THE SCENE: Great 50 degree weather. Dry

WARM-O-RAMA:
25 x SSH and 8 x Cherry Pickers
THA-THANG:
Six stations. When finished with one run to the next. Repeat until time is up. Ran close to 3 miles

  • 10 Burpees
  • 25 Tri-dips
  • Cone to cone bear crawl merkins
  • 15 Bobby Hurleys
  • 15 Carolina dry docks
  • 10 Box cutters

MARY:
Burpees. Run to to station 2 for tri-dips. Back to AO for more burpees and then BBS.
COUNT-OFF & NAME-O-RAMA
14 HIMS out at The Dog Pound. Junk, Mayberry, Gibbler, Scooter, Bartman, Tweet-E, Bowflex, Tank, I-Beam, Pepper, Snitch, Abacus, Detention, Toe Box

CIRCLE OF TRUST/BOM:
You are either growing or dying. Stepping outside your comfort zone is key to discovering your passion, accomplishing your goals and finding happiness. Start with small steps to get out of your comfort zone to keep growing. “One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” Abraham Maslow

MOLESKIN:
Thanks for the encouragement through my first Q. Felt good to get it out of the way.

Dog Pound VQ

THE SCENE:  38 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Stretch OYO, Merkins, Flutter Kicks, Burpees OYO
THA-THANG:

  • Mosey to the Pavilion with a “mosey break” at the top of the hill that included 2 rounds of merkins and American hammers
  • Pavilion workout was Jacob’s Ladder style and included: Jump Squats, Decline Merkins, Chin Ups, BBSU, Hanging Leg Raises, Lunges, Pull ups, Box jumps, dry docks, and a burpee followed by a run back up and down the hill to the parking lot
  • Slow mosey back to the AO. Cool down included: AMRAP Merkins, little baby crunches, mountain climbers, Peter Parker’s, BBQ squats

COUNT-OFF & NAME-O-RAM

Tweet-E, Cavalier, Bowflex, Abacus, Kentucky, Wagon Wheel, Scooter, Toe Box, Bartman, Sparky,  Mayberry, I-Beam, Wall Ball, Blue Cross, Aladdin

CIRCLE OF TRUST/BOM:
Jeremiah 17: 5-7

Reminder to all of us that self-reliance is a trap, we cannot trust in our own flesh and in our own ability to solve all our problems. Blessings come from above and not from our own ability to make things happen.
MOLESKIN:
Appreciate the men who came out to support my first Q and I’ll look forward to leading again

TRUCK STOP BAPTISM

THE SCENE:  50 degrees, down-pour, and flooding.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All IC: SSH, Tennessee Rocking Chair, Squat Failure to Launch (like our careers), Merkin Failure to Launch, Parking Lot Mosey Lap

THA-THANG:

11s at trash can hill: CDDs at bottom + Squat Jumps at top……..Mosey to MRSA breeding ground zero (soccer field).

3 rounds of: Merkin Exercise at one end (x20), sprint to mid-field, 5 Double Burpees, Lunge rest of way to opposite end, Squat Jumps (x20), (PAX then switch to Reverse Gear), Bernie back to mid-field, 5 Double Burpees, Backward Lunge to Start. Repeat. (Ends Included Merkins, Squat Jumps, Diamond Merkins, Wide Merkins)……..Mosey to concrete bleachers.

7’s: Incline Merkins at bottom, Derkins at top. **Sick Twist: on way up- Jump and do 10 Calve Raises each stair……..Mosey to Playground Hill.

AMRAP: At bottom of hill: 20 Monkey Humpers, 20 4ct MCs, run to top of hill. At top: 20 Pull Ups, 20 BBSs, run back down hill. (did 3 or 4 rounds)………… Only one way back to AO – Mosey through the newly created lake (thigh high water) all the way back to AO.  Keep those knees up to maximize splash! (Junk was almost giddy about this part – thank you for your enthusiasm, brother!)

MARY:
One minute of Burpees. Out of time.

COUNT-OFF & NAME-O-RAMA
9 Strong
CIRCLE OF TRUST/BOM:
2 practical techniques to battle sinful thoughts when they enter the mind: 1) focus on the cross – the ultimate price that was paid for you. This helps supply the motivation to dedicate our mind, bodies, actions and words to Him. We are not our own, we were bought with a price!  2) Rest in the absolute conviction that His ways are infinitely BETTER than ours. We see this proven time and time again throughout the Bible and history.
MOLESKIN:
These guys were awesome today. Very proud of this crew! Thank you for allowing me to serve you this morning!
ANNOUNCEMENTS:
N/A

Change of plans

THE SCENE: The dog pound, 32° and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, Superman  inch worms x10, mosey to outhouse
THA-THANG:
DORA tour,Partner up

DORA 1: outhouse Run from AO/150 merkins and 100 squat jumps

mosey to The “boat” with 1 CMU per team

DORA 2: run down trail by docks and circle back after climbing rocks up/100 CMU curls and 100 CMU presses

Leave CMUs and mosey to steps

DORA 3: run up steps and up the hill to the rock/150 dry docks and 200 squats

mosey back to the “boat” the scenic route by the docks. Pick up CMUs and mosey to AO

MARY:
41 flutter kicks, some yoga crap, 50 LBCs
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I told the PAX about the program I have been watching on Amazon called World War II in HD. It was a phenomenal program that really changed the way I thought about our history and the men and women that served our country during that time. I shared with them some stats on the number of casualties during World War II and the millions of people that died as a result of evil men. The sacrifice that they gave to protect the innocent and save our world was  unbelievable.  It made me think about the small sacrifices that we need to make on a daily basis for others.. weather it be our family, our friends, or even complete strangers.

Watch WWII in HD, it will change you.

MOLESKIN:
The pax was pretty quiet today except the occasional massive fart from Sparky. Aladdin for 2nd time but there was no tag yet for him on site.
ANNOUNCEMENTS:
Prayers for jobs, flood victims