F3 Knoxville

Tag: KY

Death by DORA-cide

THE SCENE: Wow, mid 60s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Arm Circles
THA-THANG:

Burpee Dora-cide:

P1 adding up reps of exercises below while P2 suicides the 4 cones doing increasing reps of Burpees each cone.

200 Merkins

200 WW2s

200 Squats

200 Dancing Bear

200 Lunges each leg

MARY:
20 Sprinter Sit-ups and 20 4-ct Bottle Touches.
COUNT-OFF & NAME-O-RAMA
19 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
Those that completed and were on par with partner did roughly 100 reps of everything and probably more Burpees than that. Merkins and Dancing Bear combined with Burpees equals risk of face-plant.
ANNOUNCEMENTS:

A Time To Build Up

THE SCENE: 73 degrees F, 92% humidity, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out Front hand claps, Cherry Pickers
THA-THANG:

Release the Kraken AMRAP

6x Raised Leg Merkins

20x Squats

6x Dragon Merkins

20x Squat Step Ups

20 second Plank

20 second Right Arm Plank

20 second Left Arm Plank

20x Lunges

6x Tricep Merkins

20x Deep Side Lunges

Run a Lap (About 1/4 mile)

Average completion was about 3 rounds.

Grinder 7’s

1 burpee to 6 WWII Sit-ups with 13 yard bear crawl between.

MARY:
Flutter kicks, ABCs, Box cutters, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
I was introduces to the Book of Ecclesiastes in 1965 when the Byrds release their hit, Turn, Turn, Turn.  It was written by Pete Seeger, one of America’s great song writers, in the late 1950’s.  Most of the lyrics are taken from Ecclesiastes 3: 1-8

Ecclesiastes 3:
1 “For everything there is a season, and a time for every matter under heaven:
2 a time to be born, and a time to die;
a time to plant, and a time to pluck up what is planted;
3 a time to kill, and a time to heal;
a time to break down, and a time to build up;
4 a time to weep, and a time to laugh;
a time to mourn, and a time to dance;
5 a time to cast away stones, and a time to gather stones together;
a time to embrace, and a time to refrain from embracing;
6 a time to seek, and a time to  s lose;
a time to keep, and a time to cast away;
7 a time to tear, and a time to sew;
a time to keep silence, and a time to speak;
8 a time to love, and a time to hate;
a time for war, and a time for peace.”
The song led me to read the Book and it surprised me with verses like:
1:3 “What does man gain by all the toil at which he toils under the sun?  4 A generation goes, and a generation comes, but the earth remains.”
1:9 “What has been is what will be, and what has been done is what will be done, and there is nothing new under the sun.”
The writer goes on to say that everything is meaningless/vanity.  All that we strive for is of no real value whether it is position, power, possessions, or persona.  There is injustice, oppression, evil, and wickedness.  We come into this world naked and we go out naked.
But at the end of the Book there is great wisdom given to the reader.  It is found in the final two verses.
Ecclesiastes 12:
13 The end of the matter; all has been heard.  Fear God and keep his commandments, for this is the whole duty of man.  14 For God will bring every deed into judgment, with every secret thing, whether good or evil.”
Wise words for us to remember and to heed.

MOLESKIN:
Cash is back to work 3 days a week, daughter Brittany is making progress with halo coming off soon.  Right side movement is encouraging.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The search

THE SCENE: 70s and a little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

2 iron squats

3 burpees

4 iron squats

5 burpees

6 iron squats

7 burpees

8 sprinter sit ups

10 Peter Parker’s
THA-THANG:
The Kraken was around last Saturday and on Tuesday , both I could not be there to slay the kraken so we went on a search for the kraken !

  • 2 plus mile loop with 20 cones spread around the loop
  • Cones were numbered , starting with one , do one burpee ….cone 2 for 2 burps , yeah you get it , all the way to 20.
  • Along the way , I threw in 2 different exercises , 20 sprinter merkins at Crumpit and 10 iron squats at the base of suckmore
  • only 2 pax finished the whole thing , snorkel and Taco 🌮
  • finishers did 226. Burpees , nice work men !
  • well, we did not find the kraken but we  definitely got some miles and burps in!

MARY:
Hello dolly, flutters , Peter Parker’s
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Regret….. last part of the definition is “missed opportunities “

don’t have regrets in life . It just means you missed out on opportunities. Opportunities don’t mean success but if you don’t take them , you will never know

MOLESKIN:
One thing about F3, it’s presented opportunities for all of us. The main one is the opportunity to get better. I have seen a lot of men getting better at the bombshelter . Shout out to those men that just finished the tri ! F3 is a catalyst for opportunity in all aspects. So don’t have regrets in life , just go for it !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9-Legged Sea Beast

THE SCENE: Upper 60’s. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20

Imperial Squat Walker x 10

Arm Circles Fwd/Back x 10
THA-THANG:

In the grass by the pavalon:

Kracken on the rocks. All exercises with CMU. Run around the circle with your CMU to the next exercise.

Snatches x 20

Merkin Plank Pull-Thrus x 20

RDLs x 20

Thrusters x 20

Block Boys x 20

Curls x 20

Lawnmowers x 20/arm

Blockees x 20

Flutters x 20 4-ct

MARY:
Block up Flutters x 10

Block up Toe Touches x 20

CMU Chest Presses for 30 seconds
COUNT-OFF & NAME-O-RAMA
15 scalliwags slayed the beast
CIRCLE OF TRUST/BOM:
Prayer for my niece and sister’s family.
MOLESKIN:
2-3 rounds. Solid hard work.
ANNOUNCEMENTS:

Workday at Mooreland Heights Elementary Saturday after the workout.

GBED: Get Better Everyday

THE SCENE: Warm, clear, 75 degree July morning with high humidity.
F3 WELCOME & DISCLAIMER

Still not a professional…nor a doctor

WARM-O-RAMA:
We started off with 15 SSH, followed by 8 Cherry Pickers, and 20 LBAC. We then moseyed the little loop where we stopped for a few merkins (10) and squats (10)
THA-THANG:
Station 1

  • 15 Thrusters
  • 5 3-count CMU merkins
  • 15 dips
  • Melungin to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 2

  • 10 Body Builders
  • 20 Curls
  • 4-count CMU flutterkicks
  • CMU bear crawl to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 3

  • 10 Mr. Spectaculars
  • 15 CMU bent Rows
  • 10 CMU swings
  • sprint stairs
  • Repeat circuit 3 times, stairs twice
  • Little lap

 

MARY:

We held plank til everyone was reunited, then proceeded to do a merkin circle, where each member did 3 merkins before running around the plank circle. After completion we did the same with 3 burpees. The final 30 seconds was spent doing 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA
16

Avocado, Espy, Hammy, Hellbender, KY, Moses, Napster, Palmetto, Postpone, Snorkel, Swerve, Taco, Tonka, Veep, Woodshack, Tank

CIRCLE OF TRUST/BOM:
Benjamin Disraeli and William Gladstone were two prominent British politicians in the 1800’s, but bitter rivals. A journalist had dinner with both and commented how Disraeli ‘made her feel like the most brilliant woman in all of London’. Disraeli was an effective leader because he possess charisma and could bring out the best in people

‘The greatest good you can do for another is not to just share you riches, but to reveal to him his own’
MOLESKIN:
Due to poor explaining, a select few got extra melungins in. Kudos to them for over achieving!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.