F3 Knoxville

Tag: Moses

Play in the Park

THE SCENE: Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50
THA-THANG:
Kraken on Crumpet with only 4 exercises repeated. Shooting for 2.5-3 laps.

Push-ups x 20

Iron Mikes x 20

WW2s x 20

Squats x 20

Mosey to Plateau of Pain.

Route 66 on Plateau of Pain.

Burpees

LBC 4-ct

Dry docks

Flutter kick 4-ct

MARY:
Increasing Burpee Sprints on the Grinder
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
22 veterans commit suicide each day. During the holidays it can be a tough time for everyone. Reach out to anyone you know who is alone especially veterans.
MOLESKIN:
We got about 3 laps on the Kraken which equaled 120 reps per exercise. On the Burpee sprints we got up to 4.
ANNOUNCEMENTS:
Breakfast at Drifters next Saturday

Red Line

 


THE SCENE: Just finished a light rain and 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats , imperial walker , imp squat walker, merkins , all IC then jog down and back of the grinder
THA-THANG:
Deck of cards

  • 2-6 , sprint the grinder and do the number of pull ups according to the card, no matter the suit. Jog back to flip the next card
  • Spades- Iron squats ( jump lunge each leg, then one squat , thats one rep
  • Hearts -body builders
  • Diamonds -LBC on the 4 ct
  • clubs -flutters  on the 4 ct
  • Reps – 7-10 , do that many reps
  • face card were 15 reps and Aces were 20
  • jokers, dealers choice .. 10 burps and sprint the grinder (thanks to Sprockets ) and greatest merkin ever by Drifter
  • the bodybuilder and 4ct exercises , I picked or someone volunteered to lead the count . Always good so guys can practice cadence and go at their pace
  • named this post red line because we did close to 2.5 miles of sprints and jogs on the grinder making one big red line !

MARY:
Lbcs 10

dollys x 10

never cross dolly x 10
COUNT-OFF & NAME-O-RAMA
10 pax including Wed Culbertson aka Sprockets from Charlotte
CIRCLE OF TRUST/BOM:
Focus on nutrition
MOLESKIN:
Short—- we can workout until we are blue in the face but if you put crap in your body as fuel , the workout is all for not
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bomb Biscuit

THE SCENE: Upper 20’s. Cold enough to make beard-cicles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow-seyed the quarter mile loop.
THA-THANG:
We did a seabiscuit on the quarter mile loop.

10 burpees

20 merkins

30 squats

Up to 4 laps and back down.

MARY:
3 rounds of:

20 BBS

20 4-ct flutters
COUNT-OFF & NAME-O-RAMA
8 brothers
CIRCLE OF TRUST/BOM:
Talked about truly minding your injuries. I ignored an injury from the end of summer and it has become debilitating to where I can’t do what I want to physically. Now I’m paying for it and it’ll take longer to heal.
MOLESKIN:
Not enough time to finish the ‘biscuit but a couple of us got to the 3rd lap on the downside.
ANNOUNCEMENTS:

La-Z-Q

THE SCENE: sNOw, iCe, OverwheLmingly frigiD temps. Wind blowing Extremely hArd wiTH gusts even hardER.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Cherry Pickers x8 IC
LBAC x20 each way
Grady Corns x15 IC
Failure to Launch x10!
Hindurkins x10 IC
Asphalt Kissers x10 IC
THA-THANG:
Lazy Q today… Mostly stolen from La-Z-Boy’s RAW Q last week. Because I was good and sore the next day.

Mosey to the Scrapyard. Grab 2 CMUs each on the way back.

5 rounds:
15 double-cmu bent rows, Crazy 8’s curls (legit grip), 12 upright rows
(Audibled to 10 of each row. Also, called time after roughly 4 rounds)
I think the CMUs are heavier due to being wet!

Mosey to the Scrapyard and back

5 rounds (well, again, that was the plan…)
10 Curl-OHP, 20 single-arm OHP (10 each arm), 30 decline shoulder taps
(I think we made 4 rounds on this one too)

Bear crawl to the restroom. Crab walk back.

(I knew we weren’t gonna make it 5 rounds on this one by this time)
10 thrusters, 20 CMU step-ups, 30 CMU squat
Called it after about 2 rounds

MARY:
Apx one minute of CMU BBS OYO
COUNT-OFF & NAME-O-RAMA
7 today. Not 8 like I posted on GroupMe…
CIRCLE OF TRUST/BOM:
Galatians 6:2 – Bear one another’s burdens, and so fulfill the law of Christ.
Bill Withers – “For noone can fill those of your needs that you won’t let show”

Dual responsibility, gentlemen!

MOLESKIN:
Not so much running today… I think I have bass-ackwards plantar fasciitis. Ball of my foot instead of the heel.
ANNOUNCEMENTS:
Breakfast at Drifter’s coming up at the end of the month!

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church