F3 Knoxville

Tag: Junk

Sparkle

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thang ya know

SSH

T Squat

T Merk

High Knees/Butt Kickers

45 secs OYO stretch
THA-THANG:
Partner mosey to the blue court (Not the tennis court Sparky)

One partner wall sits while the other bear crawls to the other end and does 5 blockees, then runs back

Complete 5 cycles

Next we mosey’d to the lot next to the blue court.

11s blockees + dry docks

And that was ittttt

Small amount of Mary at the very end

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was the anniversary of the invasion of Normandy. I shared two stories from a book (Feet of Clay) written by a POW that was freed in Poland by the Russians shortly after Normandy. The POWs witnessed civilians being murdered outside of combat zones. So, I wanted to share that not only should we be grateful for those that serve and sacrifice in combat, we should also be thankful that our communities are not torn apart by conflict. We are not stuck between two powerful nations with destructive ideologies like those in Eastern Europe (and of course elsewhere in the world).
MOLESKIN:

ANNOUNCEMENTS:

RAW

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload the heavy crap from the vehicles to the outhouse
THA-THANG:
All movements to be done slowly and with concentration on form over number of reps.

  • Sandbag bench press
  • Incline merkins
  • Dumbell flies (tree huggers)
  • Hammer curls
  • Bent over rows
  • Curls
  • Lateral raises
  • Overhead press
  • Shrugs
  • High raises

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Slow down and concentrate on what God is telling or showing you.   Quality not quantity is more important
MOLESKIN:

ANNOUNCEMENTS:
Bartman organizing a softball game this Saturday

 

Possibly starting an evening workout at the dog pound or truck stop

No chains on me

THE SCENE: beautiful with a chance of pain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers

SSHs

BCAs
THA-THANG:
2 poles forward one pole back complete the exercises at the pole you come back too.

  • 100 iron mikes
  • 90 LBCs
  • 80 Mtn climbers
  • 70 Merkins
  • 60 Squats
  • 50 Hellow dolly
  • 40 CDD
  • 30 Domo squato
  • 20 burpees
  • Repeat

While the PAX is running and doing exercises one man carries the chain around the island and back.
MARY:
No time for her
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
No chains on me.

I listen to Christian rap music and I love it!  Lecrae, Trip Lee, Tadisha, NF, etc.  One artist has a line in his song that says “Because of Him, I’m so free I got no chains on me.”  Look at the chain we carried around it has two hooks, one end is attached to you and the other is attached to the sin, troubles and hardships we face on a daily basis.  Each link is a struggle, challenge, guilt, and we are carrying them with us.  When we have life in Jesus, he breaks our chains.  He saves us.  He cuts the anchor dragging us down and causes us to live with Him in love.

Some of you here may not know Him, may not be saved, or may not be walking with Him.  Talk to me, or one of the other men here about that.  And if you are saved you need to be out in the streets spreading the message of our Chainbreaker.

MOLESKIN:
The PAX worked hard.

Fantastic Figure 8’s

THE SCENE: Shew, it’s sticky out there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 burpees OYO
  • 10 Lunges (each leg, OYO, much to Mayberry’s dismay)
  • 15 Imperial Walkers (IC, for Mayberry)
  • 20 Squats IC (super slow, for the old people)
  • Little baby arm circles x 10 each direction

THA-THANG:
Mosey to the parking lot where a ~1,000 ft figure 8 course was laid out. The following exercises were performed throughout each lap:

  • 25 LBC’s (4 ct.)
  • 10 pistol squats (each leg)
  • 25 Hello Dolly (4 ct.)
  • 10 Oblique Crunches (each side)
  • Burpee broad jumps
  • Lunges
  • Bear Crawl
  • Stair climbs x 2
  • Gorilla Shuffle
  • Inchworm merkins
  • Crabwalks

MARY:
La-Z-Boy lead through some more hello dollys, since we hadn’t had enough yet.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be aware of who & what you spend your time on. I recently observed a man take a phone call during his daughter’s dance practice and act annoyed that the dance practice was interrupting his phone call. While there is a time and place to focus on work and to be diligent, there is also a time and place to be wholly present for our friends, family, etc.
MOLESKIN:
Mayberry wore a weight vest (again) and still kicked our asses. That guy is a beast.
ANNOUNCEMENTS:
Don’t forget about F3 Convergence on Memorial Day. Also, a Murph workout at 9:00 a.m. organized by Abscess. Last, please sign up to Q! We are going to start trying to fill up the month’s schedule on the last week of the previous month. If you’re skeered, please reach out to a “veteran” Q or research the Q101 info on F3’s website. It’s not hard, it’s very rewarding, and everyone appreciates your efforts!

RAW – LZB – QIC

THE SCENE: Man that sun is coming out early!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
This is RAW, we don’t warm-o-rama.
THA-THANG:
1:10 per exercise – 10 second transition time

  • CMU Bear Crawl
  • Slosh Pipe Walk about – heavy
  • KB Swing – 35 lb
  • Jump rope
  • Derkins – BW
  • DB press – 30’s
  • Single Arm CMU Row
  • Curl to OH Press – CMU
  • Cannonball Skull crushers – 45 lb
  • Colt 45’s Clamp Grip – CMU

MARY:
This is RAW – we don’t Mary on RAW
COUNT-OFF & NAME-O-RAMA
8 Strong HIM’s got after it this morning
CIRCLE OF TRUST/BOM:
It’s incredible how much you can feel grateful for things we normally take for granted.
MOLESKIN:
Slosh Pipe was a crowd pleaser (thanks Cosmo) – Mayberry is still acting like he wasn’t smoked yesterday (must’ve been sandbagging) and we had a visitor from the Left Coast – “Pythagoras”
ANNOUNCEMENTS:
Convergence workout at Asylum Memorial Day and the Murph workout at downtown YMCA at 9am.