F3 Knoxville

Tag: Oscar

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.

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.

Mini SeaBiscuit w. Coupons

THE SCENE: 44 and cold wind blowing
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH’s, Plank Arm Circles, Tempo Merkins, Mtn Climbers, Cherry Pickers, Stretches

THA-THANG:
25 Merkins (1st 10 = HR), 25 Squats, 10 Wolverines, 10 Bobby Hurley’s

Run One Lap w. Coupon

Make Pit Stop: Arm Curls w. CMU x 15,  Midweight Coupon x 15, Heavyweight Coupon x 15

Rinse & Repeat add lap up each time up to 4

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
9 HIMS
CIRCLE OF TRUST/BOM:
Life is Difficult. We find ourselves striving for happiness but the reality is that happiness is one aspect  of life only. Finding purpose in the pain of living isn’t easy but there is meaning in suffering. See John 16:33
MOLESKIN:
Many brothers are suffering openly and secretly in some ways. Pray for each other’s healing.
ANNOUNCEMENTS:

Logging some track time

THE SCENE: Mid 30s and crystal clear. Definitely still a bit nippy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 exercises to establish the “25” pattern.  Start with 20 SSH, then 5 Imperial Squat Walkers, then 15 SSH, 10 ISWs, etc., etc.
THA-THANG:
Mosey to the track for 5 sets of 2 exercises each, same pattern as the warm-o-rama.  Between each set, run half a lap, 10 burpees and then run back to the beginning for the next set of exercises.  The sets:

  • Merkins and BBS
  • Iron Mikes, 2 ct and Flutters, 4 ct
  • Carolina Dry Docks and Squats
  • Hit the bleachers for Box Jumps/Step Ups and Dips
  • Monkey Humpers and LBCs, 4 ct

Mosey back to the front of the school and grab the log.  Roll the 20 sided die and do the corresponding exercise listed on the log.  4 volunteers pull the log to the other side of the parking lot with the rest of the PAX sprinting.  Repeat the roll/exercise routine and 4 new volunteers pull log back to start.  Rinse and repeat about 4 times.
MARY:
Just enough time to cash out with ATMS
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember the lesson provided by Judas.  Don’t let pride in your skills and achievements lead to the path of temptation and downfall. Prayers for Chaucer and his family and Fast-n-Easy’s mom as she travels back to Nebraska.
MOLESKIN:
Welcome FNG Manilow, a great addition to the PAX for sure.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.