F3 Knoxville

Tag: Mr. Wedgie

Mettle Forger WOD

THE SCENE: Overcast, 46°F, Feels like 42°F, Humidity 80%, Wind 8mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • Cherry Pickers (slow for stretch) 5x
  • Little Baby Arm Circles 15x IC Forward & Reverse
  • Merkins 10x OYO

THA-THANG:

  • Mettle Forger WOD
    • Buy in: 100 Burpees
    • Part 1: (complete reps in any order)
      • 100 Dips
      • 100 Squats
      • 100 Mountain Climbers 4ct
      • 100 BBS
      • 100 Flutter Kicks 4ct
    • 1 Mile run
    • Part 2: (complete reps in any order)
      • 100 Merkins
      • 100 Handstand Merkins (instead of pull-ups)
      • 100 Lunges
      • 100 Hammers
    • 1 Mile run

MARY:
No time for mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes we need help to get through tough situations. Family is there for us no matter what, but sometimes family is more than just blood relations. Even Moses needed help to hold up his staff for the Israelites to win the battle, even with God on their side. Trust in your family and your chosen family to lift you up when needed.

MOLESKIN:

ANNOUNCEMENTS:
May 4th – 5k race at PHS at 3pm – https://runsignup.com/Race/TN/Powell/RunforthePanthers5k#

Workday at Fountain City Park to install a Buddy Bench and a Hopscotch court at 8:30am. Bring any tools you have to help with the installation.

It’s a Me, Mario!

THE SCENE:

Rainy, Dark, A comfortable 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, T-Plank BAC, Tempo Merkin, Super Mario, Tempo Squats, Mtn Climber

THA-THANG:
Ciabattas: Burpees, Jump squats, iron mikes, Merlin, American hammer, barrier jump, mtn climbers, ssh

Partner Sets: P1 does exercise while P2 runs a distance, does 5 burpees, and runs back. Then switch. 100 merkins, 200 BBS, 300 squats, 400 mtn climbers (single count)

MARY:

10 burpees, flutter kicks

CIRCLE OF TRUST/BOM:

take some quiet time after a stressful day and meditate for 3-5 minutes.  Psalm 46:10 – Be still and know that I am God.

4 corners of Hades

THE SCENE: 57 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles ⬆️⬇️

Micheal Phelps

Tempo merkins

SSH

Susanne Summers

THA-THANG:
4 corners 10 laps each lap exercise changes repeat exercise at each corner

1,6 Burpees/Merkins

2,7 BBS / LBCrunches

3,8 MTN C / Plank Jacks

4,9 Squats / SSH

5,10 ManMakers / PeterParker Merkins

yup, lap 5 and 6 were absolutely horrible

MARY:
Ring of Fire 🔥

Capt. Thor

COUNT-OFF & NAME-O-RAMA
10 HIMs killed it
CIRCLE OF TRUST/BOM:
Embrace the unknown and find value in patience and understanding
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Cones of Dunshire

THE SCENE:

Dark, Not too hot, not too cold.
F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:
LBAC – forward and backerds , TN Rocking Chair, SHH, Tempo Merkins, no Suzanne Somers (sorry Fast-N-Easy)
THA-THANG:

The Cones of Dunshire: Beer crawl to 1st cone (2 Burpees), Beer crawl to 2nd cone (4 Burpees), Beer crawl to 3rd cone (6 Burpees), Beer crawl to 4th cone (8 Burpees)

Mosey to the only hill in Powell – 11’s – 1 Merkins, Bernie up the Hill, 10 Mountain Climbers (4ct)

Mosey to the only other hill in Powell – Mini Route 66 along the way (more like a Route 15)

Partner: P1 does merkins and P2 runs to top of hill and knocks out 5 burpees – switch

MARY:
Boat  Canoe and maybe some other stuff – who knows – its was 6:10 in the morning

CIRCLE OF TRUST/BOM:
Follow one of God’s greatest commandments and love your neighbor.

Work Work Work

THE SCENE: Cool 40 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead claps x 40 IC

4x4s x 5

Squat Raiser x 10 IC
THA-THANG:

Accumulator:

1 – 15 merkin

1,2 – 15 merkin, 20 BBS

1,2,3 – 15 merkin, 20 BBS, 30 Squat

1,2,3,4 – 15 merkin, 20 BBS, 30 Squat, 15 incline merkin

1,2,3,4,5 – 15 merkin, 20 BBS, 30 Squat, 15 incline merkin, 20 box jump

5,4,3,2,1 – 20 box jump, 15 incline merkin, 30 squat, 20 BBS, 15 merkin

5,4,3,2 – 20 box jump, 15 incline merkin, 30 squat, 20 BBS

5,4,3 – 20 box jump, 15 incline merkin, 30 squat

5,4 – 20 box jump, 15 incline merkin

5 – 20 box jump

No Pain, No Gain: Partner up. P1 performs 15 BBS while P2 holds feet. P1 does wide merkin while P2 runs to cones and does burpees. Flapjack

  • Cone 1: 5 burpee
  • Cone 2: 10 burpee
  • Cone 3: 15 burpee

MARY:
Flutters x 30 IC

Capn Thor

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We see the famous and those in power have their sin, errors, blunders put on national TV each day. Some we laugh and say “good!” others we just shake our head. They have all the same need for forgiveness that we seek each day for our sin, errors, and blunders. We just don’t end up having our garbage put on TV. Before passing judgement, remember to ask for the Lord to meet them, then forgive them, and don’t convict them. They may not know or want salvation but that is not our concern. We are instructed to forgive.

MOLESKIN:

ANNOUNCEMENTS:
Convergence this Saturday at Asylum then Third F after workout.