F3 Knoxville

Tag: KY

Four Spokes and a wheel

THE SCENE: Above 50 damp grass and a nice fog setting in over the Oval Office
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A gentle mosey to the Oval Office with some Frankensteins, hamstring scoop’s, butt kicks, knee hugs
THA-THANG:

Start in the middle of the football  field

4 cones on track at each “corner”

start with 5 burpees

Run to cone 1, do 7 reps of exercise

Run back to center

5 burpees

Run to cone 2 and repeat for the other cones

After you finish exercise at cone 4 run one lap , start finish at cone 4. Run back to middle , round complete.
Start with 7 reps each exercise , increase by 7 each round. repeat for time.
Cone 1- Merkins

Cone 2- Flutter kicks

Cone 3- Squats

Cone 4- BBS

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Demonstrating patients has been my number one goal this year. Sometimes that patients is found in providing enduring support and belief in those we love, especially as a father to our kids.

“My dad gave me the greatest gift anyone could give another person- he believed in me.”

MOLESKIN:

ANNOUNCEMENTS:
Let’s get a 2nd F lunch set for this month!

Sally, Cards, and CMUs

THE SCENE: 50’s and perfect Gloom weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this.

Little of that.

Windmills x 10.

CMU Overhead press to “Bring Sally up,” halfway through, we switched to full CMU thrusters.

THA-THANG:
The Pax picked up their blocks of woe and we moseyed to the fountain. From there, we split into 1 and 2. One representative from each group drew cards for the high card. Whoever won, ran the loop. Whoever lost, farmer carried two CMU’s one whole loop and called out exercises for the other pax to do. Crowd favorites were as follows…

  • Burpees
  • WWII’s
  • Dry Docks
  • T-Merkins
  • Flutter kicks.

MARY:
WWII’s for time.
COUNT-OFF & NAME-O-RAMA
Swerve, Webelo, Scoutmaster, NailedIt, JustFlys, Nailed It, RadioShack, Grouch, Toad, Avocado, KY.
CIRCLE OF TRUST/BOM:
Selections from Judges 16.
MOLESKIN:
The thrust of what I talked about is the fact that Samson acted like an idiot with Delilah. He knew this woman did not have his best interest at heart, and still continued in his relationship to her after multiple times where she proved untrustworthy. I think Samson did that because he relied on himself and his strength to get out of his trouble. However, once he revealed his heart to Delilah, Judges 16:20 records some of the most frightening words in Scripture, “But he did not know that the Lord had left him.” To be honest, I think we all have a little Samson inside of us. We think we can master or control or lives. Many times that will evidence itself in how we think we have sin under control. We sometimes live like we can play with sin and never get hurt. I encouraged us all to be quick to repent and find forgiveness because sin bites, kills, and separates.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg day at the landing strip

THE SCENE: A little chilly. Summer can get here whenever it wants to
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Nair warm up. A lap to the pavilion to the starting point for the beatdown
THA-THANG:
Three stations along the greenway, along the stretch from the pavilion to the bridge. We need a name for this area. Nasir’s runway has been suggested before, but I’m thinking the landing strip fits. Anyways, back to the back blast. At each station, do the exercise and continue on to the next. At the end, run back to the beginning and do another round. Repetitions increase each round, going from 2 to 4 to 6, etc. exercises as follows

  • Squats
  • Step ups
  • Monkey humpers

MARY:
Thigh masters x10 incase anyone didn’t get enough legs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“A disciplined mind leads to happiness. An undisciplined mind leads to suffering” the Dalai Lama
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Seabiscuit with extra sauce

THE SCENE: ‘Bout 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some actual stretching! Get those hammies pulled out and the shoulders warmed up.
THA-THANG:
Run over to the track for a little Seabiscuit action.

4 cones were laid out along a straight, creating 3 “zones”. Every time you get to the cones – burpee broad jump from 1st cone to the 2nd, lunge from 2nd to 3rd, burpee broad jump from 3rd to 4th.

Exercises for the stops were:

  • Dry Docks x10
  • BBS x20
  • Calf Raises x30 (4ct)

MARY:
Only had about 20 seconds to get in some crunches at the end

COUNT-OFF & NAME-O-RAMA
7 got it done!
CIRCLE OF TRUST/BOM:
The only thing that’s always consistent in your life is that you always have yourself. Wake up and show up for yourself, even when there are no results to motivate you. You always have yourself and can be there for you. You have the choice every single morning and decide whether or not you want to get better, and no one can decide that for you nor can they stop you from doing it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Run Heavy

THE SCENE: Perfect for a run and some merkins
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bigger than normal arm circles, tempo squats.
THA-THANG:

-Mosey to the Duck Pond, Squat breaks were included. Do reps listed below, run a .45 mile
lap in between. Thank to Pinnochio for running heavy w/ me! I think most PAX made it to incline merkins, Drifter may have made it farther.
-10 Merkins
-15 HR Merkins
-20 Wide Merkins
-25 Incline Merkins
-30 Decline Merkins
-35 Inchworm Merkins
-40 Diamond Merkins

MARY:
Plank, merkins and squats!
COUNT-OFF & NAME-O-RAMA
You know if you were there
CIRCLE OF TRUST/BOM:
A ward from author Jocko Willink, backed up with some biblical context. Discipline=Freedom. Hebrews 12:11
MOLESKIN:
See Drifters note in slack about Blount Co. leadership going forward. Handmade espresso and breakfast at his place on Saturday
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.