F3 Knoxville

Tag: Natty

4 Corners

THE SCENE: Dark, humid, and low 70s
F3 WELCOME & DISCLAIMER
Yes. No FNGs.
WARM-O-RAMA:

Cherry Pickers x 10 IC
SSH X 20 IC
Merkins x 15 IC

THA-THANG:
Moseyed the long way around to the back parking lot.

Staying together as a group, starting in the bottom right corner, do the following:

  • 5 merkins, then mosey to upper right corner
  • 10 BBS, then bear crawl to upper left corner
  • 15 Mtn. Climbers, then mosey to lower left corner
  • 20 squats and hold Al Gore until everyone caught up, then sprint back to bottom right corner
  • Rinse & Repeat…I think we were able to get 6 1/4 rounds completed.

Moseyed back to rally point (using the shortcut with the gate being open) with a little extra distance to make sure we hit the 2 mile mark.

MARY:
Started with Boxcutters and then hit some dealer’s choice:
Hello Dolly
Matrix
Captain Thors

and finished with a minute of boat/canoe

COUNT-OFF & NAME-O-RAMA
7 strong.  We had 1 surprising fartsack that will not be publicly shamed here.
CIRCLE OF TRUST/BOM:
Many of us have been missing time on vacations.  Just a reminder of how important this time is to get away with families and not take stress/work/electronics with us all the time.  Also, for those of us who are married, don’t forget to also get time away with just our spouse and continue to “date” our wife.
MOLESKIN:
Herbie’s family closing on house move tomorrow.  2 fiends of Switchgrass that need prayers for unspoken needs.
ANNOUNCEMENTS:

Why are my shoulders Red?

THE SCENE: 72 degrees and rising with HEAVY humidity
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Co Q with Herbie  ( he did 1st 30 min)

  • Cherry Pickers x 10 IC
  • Tempo MKNS x 10 IC
  • SSH x 20 IC
  • LBAC x 10 IC (B)

THA-THANG:

B.O.M.B.S.  P1 Runs and P2 does Ex’s until they complete

  • 50 BRPS
  • 100 OH Claps
  • 150 MKNS
  • 200 BBS
  • 250 SQTS
  • Hand off to Natty-  All grab their CMU’s
  • Mosey with CMU’s to 1st TN Bank lot
  • Sideways (B) rapid step over curb x 50  & FWD / BWD x 50  (all holding CMU)
  • Fast Mosey with CMU to Lifehouse Lot and perform 20 CDD’s on CMU’s
  • Fast Mosey to Lot below Bojangles with CMU’s and do 20 SQTS
  • Fast Mosey to Norm’s Hill and Partner back up
  • 1) P1 runs up hill and back down while P2 performs OH Press with CMU then alternate
  • 2) P1 Bernie’s up hill and jogs back while P2 performs upright ROWS with CMU then alt
  • 3) P1 sprints up hill and lunges back down while P2 performs Kettle Bell thrusters  then alt
  • Attempted a fast Mosey back to AO with CMU (Abcess killed us)
  • MARY:
    Bruce Lee’s x 10
  • Flutters x 20 IC
  • there was one more but I forgot what it was!

COUNT-OFF & NAME-O-RAMA
6 HIMS: Natty, Herbie, Abcess, Mr. Jinxy, Switchgrass, and Woodtick
CIRCLE OF TRUST/BOM:
Your shoulders are red because you hauled a dang CMU across kingdom come at a quick pace.  This was harder than I expected.
MOLESKIN:
Following up on Belding’s message on staying close to your flock, we discussed faith and how when we involve God more in our daily lives with things like F3, our faith grows stronger.
ANNOUNCEMENTS:
Brickyard needs more members, let’s get out there and recruit

40(5) Minutes of Hell

THE SCENE: Humid and 70 with a hint of sprinkles that offered no relief about 1/2 way thru.  A beautiful start to the sunrise greeted us at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x 20 IC
  • American Hammers x 20 IC

THA-THANG:
Inspired by the Nolan Richardson Arkansas style in the 1990s.

  • Indian Run around parking lot to far end of front lot
  • Partner up
  • P1 backpedals to High School electronic sign, does a Bobby Hurley, and jogs back
  • P2 starts the exercises until P1 returns and switch is made
    • Burpees x 150
    • Squats x 300
    • Big Boy Sit-ups x 150
    • Little Baby Arm Circles x 300
    • Merkins x 150
    • Imperial Walkers x 300
  • Mosey back to AO just in time for a little Mary.

MARY:

  • Flutter Kicks x 21
  • Ring of Fire as time expired

COUNT-OFF & NAME-O-RAMA
8 PAX pushed hard and started this Thursday off right.
CIRCLE OF TRUST/BOM:
Legacy.  John Ward passed away.  Most of us grew up with his voice before every UT football and basketball game was on TV.  Many of us turned down the TV to listen to his broadcast even when it was on TV.  While there are tributes and memories from many about his role as a broadcaster, I thought about how I’ve never heard anyone say a negative word about him.  I’ve heard stories of him taking time to talk to people and always being gracious.  No matter how small or large our circle of influence is, we will leave a legacy by how we treat everyone we meet.
MOLESKIN:
As A-Rod mentioned, with vacations thru the summer, let’s make sure and show up when we can and grab those Qs.
ANNOUNCEMENTS:

Bearpee Bernie Trailin’

  • THE SCENE: 70 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Cherry Pickers x 10 IC
  • Quad Stretch single leg squats x 10 B  (one arm on buddy shoulder for support)
  • Pharoh Squats x 10 IC
  • Deep Lunges x 5 IC
  • SSH x 20 IC
  • Baby Arm Circles x 11 IC (Both directions)
  • Daddy Arm Circles x 11 IC  (Both Directions)

THA-THANG:

  • Run 100 yds to 1st TN and do 50 lateral curb hops, then 6 burpees
  • Run 75 yds to Life House lot and do 50 MKNs, then 5 Burps, then 50 BBS, then 5 Burps
  • Run 150 yds to Norm Hill and do 50 Mtn Climbers–> Bernie to top of hill–> 5 Burps –> run to bottom hill –> 25 Sumo Squats with kicks
  • Run 225 yds to Back HS lot to the Bearpee Trail
  • Bear Crawl (BC) 10 yds 1 Burp, BC 20 yds 2 Burp, 30 yds 3, 40 yds 4, 50 yds 5, then sprint to Goal last 50 yds
  • Run 1/2 mile to Rock Pile and grab a rock (stopped once and did 10 squats for semi-rest)
  • run 2 laps around splash pad holding rock overhead
  • Return to rockpile and do 5 Burps
  • Mosey to splash pad and grab a buddy
  • Partner 1 does incline MKNS while partner 2 runs a lap around splash pad, tag off until reach 200
  • Jog to super Mario mushroom posts
  • Jump up on each  mushroom and sprint b/w until reach planter boxes
  • AT Planter Boxes:  10 decline MKNS, 20 Box Jumps, 30 Dips, 40 step ups
  • Return to P Lot and jog to curb A…lunge to Curb B
  • MARY:
  • Low Flutter x 20 IC
  • High Flutter x 20 IC
  • Low Dolly x 20 IC
  • High Flutter x 20 IC
  • LBC x 20
  • Captain Thors

    COUNT-OFF & NAME-O-RAMA
    A-Rod, Wood Tick, Herbie, and Natty conquered the burpee quest
    CIRCLE OF TRUST/BOM:
    Be strong and trust in God when false accusations are thrown your way.  Retaliation is never the answer.  Continue on God’s path and follow HIS example
    MOLESKIN:

  • This was a tough workout but No man was left behind.
    ANNOUNCEMENTS:Congrats to Herbie for selling his house.  Plan on Fast N Easy moving him to the new house!!!

Grinding on the escalator

THE SCENE: Warm, humid 67
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds of 10 lunge, 10 flutter, 10 squat

Leg stretches
THA-THANG:

Grinders:  Partner up. 2 rounds of 4 exercises. Partner 1 jumps air rope while P2 lunges to first cone and sprints to second. Complete number of reps/exercise. Sprint and lunge at cones on way back to partner. Five reps on first time through and 10 reps on second time through. Do one exercise and run back to partner.

  • ex 1: Diamond merkin
  • ex 2: Side lunge
  • ex 3: BBS
  • ex 4: burpee

MARY:
Flutters x 40 IC

Capn Thor 4:1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shorter Catechism

Q.1.What is the chief end of man?

A. Man’s chief end is to glorify God, and to enjoy Him forever.

Build yourself a strong relationship with Jesus. Have hope and give hope to those around you. We don’t have the answers for all the hurt around us but we can get people to where they can receive the help they need. Pray for those around you. You don’t have to know them to pray for them.
MOLESKIN:

ANNOUNCEMENTS: