F3 Knoxville

Tag: KY

Waxjob Mile

THE SCENE: Mid 50’s and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Hand release Merks x 10

Inchworm Merks x 10

Jumping Spider Knees x 10

SSH x 12

Box Squats x 10

THA-THANG:

Triple 11’s on Waxjob Hill

WW2s and Low Peter Parker’s 4-ct

Iron Squats and Prison Get-Ups 4-ct

Diamond Merks and T-Merks 4-ct

If you get done early make a lap around the outfield and start over.

MARY:
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Crumpet Clockwork

THE SCENE: Cool, Damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC
  • SSH x20
  • Imperial Squat Walkers x 15
  • Merkins/Calf-jumps 5/10, 10/20, 15/30

THA-THANG:

  • Take a CMU and mosey over to Mt. Crumper
  • Rounds of 15 reps, 30 sec, 45 sec, 60 sec. (exercise at the bottom of Crumpet, run halfway up, set of clockwork merkins, run to top and do another set of exercise, mosey back down and move to the next exercise
    • Round 1:
    • 15 Burpies
    • 30 sec.: Tuck Jumps
    • 45 sec. CMU Curls
    • 60 sec. Mt Climbers
    • Round 2
    • 15 Iron Mikes
    • 30 sec. Over the Block
    • 45 sec. CMU-On the Shelf
    • 60 (ran out of time), Mosey back to Grinder
  • MARY:
    • Flutter Kicks
    • Roaster Planks with leg lifts
    • Supermans
    • Pickle Pounders
    • Step-Through Planks
  •  CIRCLE OF TRUST/BOM:
    Eph. 5:15, 16: Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.
  • Walk wisely with the time that God has gifted us. BE PRESENT because that is the time we are promised.
  • I mentioned this book: Living Life Backward: How Ecclesiastes Teaches Us to Live in Light of the End. Not a long book, but an awesome study of that book of the Bible and really transformed my perspective about the time we’ve been given to live.
    MOLESKIN:
  • Welcome FNG Attention!.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Have you seen my new Driveway?

THE SCENE: Crisp. Very bracing.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x20, Merkins IC x10, Peter Parkers IC x10, MTN Climbers IC x10, jog to Drifter’s Driveway
THA-THANG:
Dora with Bricks (never put them down). Run down the hill and back with the bricks.

  • 200 Brickees
  • 150 Squat Extensions (tricep extensions at the top of a squat)

Run to the butterfly trail to follow the leader. Crab walk, army crawl, bear crawl.

Back to the grinder for final grind.

  • 10 hand release Merkins, 10 chest to bars
  • Then 9 each, 8 each, 7… until 5 min left for Mary

MARY:
Box Cutters IC x20, Dr.Ws IC x10, Scissor Kicks IC x10, side crunch x25 each side, hold superman for about 45sec.
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:
Not sure if you noticed, but there is a lot of mess at my house. My encouragement for you is to not wait until you get all the mess cleaned up to start inviting people into your life. The super clean houses on tv and insta are not real life. Let’s live real life together and be okay with people seeing our mess. That what Jesus did, and if we can let Him in, we can let others in too.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sloppy DORA

THE SCENE: It was like 60° and raining.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Indian run big loop on this side of the park.

THA-THANG:

DORA

P1 400 Decline Merkins

P2 Bear Crawl past bathrooms

P1 400 Water Pumps switching every 5

P2 Lunge past bathrooms

P1 AMRAP SSH

P2 Burpee Broad Jump past bathrooms

Repeat last round for the 6.

After KY and I and Drifter and Taco finished the 400 Derkins we dropped it to 300 reps on both exercises.

MARY:
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
ANNOUNCEMENTS:
Talked about all my injuries. Arm. Groin. How I set big goals for the year, and needed to switch focus from growth to recovery. It’s been tough getting through my thick skull that I have to give everything great amounts of time and rest. Sometime I push too hard, unceasingly that it takes me way longer than it should to bounce back from injury.

Thrusters in the rain

THE SCENE: Soggy but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherry Pickers

-10 Merkins OYO

THA-THANG:

-Mosey to the church parking lot for suicide run. Stop at each parking island for 5 burpees, head back to the AO.

-February Thruster Challenge! Times ranged from mid-4’s to 15:00. EVERYBODY pushed through a tough challenge, some lost some skin in the process but the PAX got stronger for sure.

-Dora style 100 WW2’s and 150 American Hammers with a CMU while your partner runs to the grinder for 25 SSH

MARY:
Hold CMU’s in an overhead resting position and execute slooooooowwww squats until time was up
COUNT-OFF & NAME-O-RAMA
Butterfingers, Snorkel, Fins, Drifter, Moses, Woodshack, Pinnocchio, Taco, KY, Espy
CIRCLE OF TRUST/BOM: 
The moment when your young children wake up in the morning and come out of their rooms to embrace you is a special time. I’m usually in my recliner, drinking coffee and as soon as I hear their door open I stop whatever I am doing and open my arms to embrace them. Our heavenly Father desires the same time with us – So instead of grabbing your phone and getting busy checking email, social media or whatever – Just stop, pause for a moment – and realize that God is there waiting on you to come and be with him just like you wait for your kids. It can be short, 5 minutes being quiet, studying his word, listening.  Can you imagine if your kid walked out of his/her bedroom and saw you waiting with open arms and said.. “hold on dad, I’ve got to reply to this person or see what happened while I was sleeping.” Seems kinda silly right?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.