F3 Knoxville

Tag: Mr. Freeze

Hot Mile Redux

THE SCENE: Strangely warm for December. 60⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles X15

High Knees and Butt Kicks down and back to 2nd (or 4th) baseline
THA-THANG:
Mosey with CMU to the Oval Office

Blockees, Curls, Climb ups, Thrusters, run a lap

Pyramind Style 5, 10, 15, 20

Work back down to 10 and repeat until 6 finishes

MARY:
Mosey back to the AO and Shoulder taps for time
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:
You have to enjoy the process before you can enjoy success
MOLESKIN:
I’ve been sick with the flu for the last week, and it has slowed down my cardio. Enjoying the process is what kept me going
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpee EMOM

THE SCENE: Surprisingly warm morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10 in cadence
THA-THANG:
3 burpee EMOM while working on the below exercises. We worked for 44 minutes after the warm up, so it was 132 burpees total. Once list completed, work your way back up from the bottom

  • 100 thrusters
  • 75 cross court runs
  • Merkins
  • Iron Mikes (2 count)

MARY:
No Mary. We worked the whole time
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:
A shirt word on thankfulness, including for all F3 gives us and our community
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hey buddy

THE SCENE: 28 degrees n frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10, tempo merkins x 10, Peter Parker’s x10 .
burpee Dan from AO to the stop sign at the track . Audible part way through as it was taking too long

THA-THANG:
Hey Buddy(did not finish the whole WOD)

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , froggie squats 

    Lap 5 -merks, BBS, Peter Parker’s, froggie squats , burpees

    Lap 6- BBS, Peter Parker’s, froggie squats  , burpees

    Lap 7- Peter Parker’s , froggie squats , burpees

    Lap 8 -froggie squats  , burpees

    Lap 9- burpees

    Lap 10- victory lap !

MARY:
Box cutters x10 , lbc until done
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:
Being stoic , see pic
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run The Block

THE SCENE: Definitely getting colder

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Lunge across court and back; Butt Kicks across court and High Knees back

THA-THANG:
Indian run to the Oval Office with a heavier than normal CMU. PAX member that needed up with the CMU runs the loop counter clockwise while everyone else runs clockwise. Whenever passing the person with the CMU they give others an exercise to do 10 reps of. Put down CMU and join PAX running clockwise after completing a lap. First one to the block picks it up and starts counterclockwise, rinse and repeat for time.

MARY:
Indian run back to the grinder

Overhead Claps x50; Boxcutters x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIMs this morning

CIRCLE OF TRUST/BOM:
I went to a men’s conference two Saturdays ago and wanted to share a summary of what one of the speakers said.

The quote that stuck with me the most was: “Our families need more than a provider, they need a leader that provides.”

Lead with love and lowliness

John 13:1
“Now before the Feast of the Passover, when Jesus knew that his hour had come to depart out of this world to the Father, having loved his own who were in the world, he loved them to the end.”

Ephesians 5:25
“Husbands, love your wives, as Christ loved the church and gave himself up for her,”

John 13:12-14
“When he had washed their feet and put on his outer garments and resumed his place, he said to them, “Do you understand what I have done to you? You call me Teacher and Lord, and you are right, for so I am. If I then, your Lord and Teacher, have washed your feet, you also ought to wash one another’s feet.”

‭

MOLESKIN:
Pray for Smuggler as he works with his children to make good decisions, Pray for Walt’s neighbors, Pray for Swerve for God honoring solutions

ANNOUNCEMENTS:
Friendsgiving this Saturday the 20th at 6:30pm at the Cracker Barrel in Alcoa. Bring a new, unwrapped toy to donate to Children’s Hospital.

Neighborhood Trash Pickup

THE SCENE:

That awkward too cold for some clothes but too warm for others weather.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 tempo merkins, 10 Peter parkers, 10 tempo squats, 10 berpees
THA-THANG:

Run the route around the community and pick up trash. Add merkins and such to make it as hard as you want or focus on getting lots of trash.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
How many times have we overlooked all this trash? *gestures to the 12 trash bags we used.* We don’t see it because we are busy with other stuff. Or we do see it and whatever we are doing prevents us from dealing with it. So it is in our lives. The little bits of trash pile up on us if we are not intentional about dealing with it. So let’s roll up our sleeves and get to work.
MOLESKIN:
Important tasks, done consistently over time, have a cumulative effect. Urgent tasks rarely have that effect.
ANNOUNCEMENTS:
20th will be some friends giving and helping with the children presents.