F3 Knoxville

Tag: Peach

Via Dolorosa Uno

THE SCENE: Cold, in the 30’s, and a brisk wind.
F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:
SSH X 20

Cherry pickers x 8

Tempo Squats X 10

Mosey to the short apex and back to the grinder.
THA-THANG:
Grab a battle buddy!  While on partner runs the apex loop, the other plays Uno.  The number of exercises is the number on the card times 10.  When the buddy gets back, he takes over where the other left off.  If you finish and exercise, go ahead and flip a card to start another.  The exercises were as follows:

  • Red = HR merkins.
  • Blue = BBS.
  • Green = Overhead CMU press.
  • Yellow = CMU thruster.
  • Draw 2 = repeat previous exercise.
  • Draw 4 wild = 15 body builder burpees.
  • Wild = 15 pax choice.
  • Skip = 15 Iron mikes (single count)
  • Reverse = 15 inchworms.

MARY:
We planked in a circle while some pax completed a Via Dolorosa bear crawl around the perimeter.  While waiting, we knocked out 10 tempo merkins and 10 Hello Dolly’s and time ran out.
COUNT-OFF & NAME-O-RAMA
10 men and 2 2.0’s put in work. Much respect to Weebelo and Lumberjack!
CIRCLE OF TRUST/BOM:
Reflected on Easter weekend and this quote: “To you I say, do you know what Jesus does with those who squander his mercy? He pours out more mercy. God is rich in mercy.  That’s the whole point.  Whether we have been sinned against or have sinned ourselves into misery, the Bible says God is not tightfisted with mercy but openhanded, not frugal but lavish, not poor but rich.  That God is rich in mercy means that your regions of deepest shame and regret are not hotels through which divine mercy passes but homes in which divine mercy abides.  It means the things about you that make you cringe the most, make him hug hardest.  It means his mercy is not calculated and cautious, like ours.  It is unrestrained, flood-like, sweeping, magnanimous.  It means our haunting shame is not a problem for him, but the very thing he loves most to work with.  It means our sins do not cause his love to take a hit.  Our sins cause his love to surge forward all the more.  It means that on the day when we stand before him, quietly, unhurriedly, we will weep with relief, shocked at how impoverished a view of his mercy-rich heart we had.” ~ from Dane Ortlund’s “Gentle and Lowly: The Heart of Christ for Sinners and Sufferers”, pg. 179-180.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Totem Pole (Climbing up to get down)

THE SCENE: Bit nippy but glorious morning before the storms come.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 Side Straddle Hops (again)

Little Baby Arm Circle (forward and backward)

Single Mosey Lap
THA-THANG:
Totem Pole Style Workout.

  • 5 Merkins, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, 40 Ankle Taps, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, run a lap

MARY:
Flutter kicks and LBCs to wrap it up

CIRCLE OF TRUST/BOM:
Love my time here in Alcoa F3.  It has been over 3 years of hot, snowy, frigid, downpours and few perfect temp days of hard workouts but I loved every minute of it.  Going to miss the amazing history lessons from Hammy, trying to keep up with Snorkel, Veep’s odd funnel stories, beer rucks, heart felt messages from Drifter, carrying bowling balls, turkeys, and swords around like it’s normal, dressing up as Mario with Snorkel as Luigi, Waxjob Hill, The Educator, Mt. Crumpet, Hellbender Bend,  and I am going to miss all the encouraging words by each and every member that passed my way.  See you all in the gloom some day soon.

ANNOUNCEMENTS:
Welcome FNGs Boots and Opie.

Kracken at the Tracken

THE SCENE: Gloomy but warm at the Tracken
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 side straddle hops, since Moses asked for it

Tommy Boys OYO – Swing arms back and forth (fat guy in a little coat)

Little Baby Arm Circles forward and backward

THA-THANG:
Insert information about the workout.

  • Moseyed to the Tracken (track)
  • Began a Kracken, 8 stations, do 50 of the exercise listed, run a lap, pass the exercise you did and start over on the next one.

 

  • 50 Merkins
  • 50 Squats
  • 50 WW2 set-ups
  • 50 Burpees
  • 50 Iron Mikes
  • 50 Monkey Humpers
  • 50 Mountain Climbers
  • 50 Bobby Hurleys

MARY:
Some Flutter Kicks LBCs to finish it out.

CIRCLE OF TRUST/BOM:
Just expressed gratitude for F3 and all it has done for me, at the beatdown and out in the real world.  I will truly miss this group and will drop in every chance I get.

ANNOUNCEMENTS:
Napster is moving, last day and Q, tomorrow at the Bomb Shelter

Runnin runnin and runnin runnin

THE SCENE: 55ish feeling GREAT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 21

Tempo Merkin IC x 10

Tempo Squat IC x 10

OH claps IC x 31ish

THA-THANG:
Battle buddy up. Before leaving Grinder, everyone draws a card. Person that draws the Joker keeps it in their pocket. Mosey over to the Kraken loop next to Crumpit. Everyone starts single cone. Battle buddies run in opposite direction around the loop. Once you reach each other, give each other 5 reps of whatever exercise (too many bodybuilders). If person with Joker passes you, gets to give 5 reps of anything to whoever he passes. Once member of PAX with Joker reaches cone, leave face up so that next person who passes can pick it up and become Joker for the loop. Just keep running.

Mosey back to Grinder.

MARY:
Hold high plank and wait for 6.

Bear crawl to crawl bear merkin IC x 10

Peter Parker IC x 15ish

Hold Iron cross OH claps IC x 10 ish

Hold iron cross LBAC forward IC x 6

Hold iron cross LBAC reverse IC x 6

LBCs to close

COUNT-OFF & NAME-O-RAMA

13 HIMs including 1 FNG, 1 2.0 (lumberjack killin it always)
CIRCLE OF TRUST/BOM:
My favorite movie growing up was Sandlot. One of my favorite scenes from the movie was when the ghost of Babe Ruth was talking to Benny “the Jet” Rodriguez. Babe gives him some words of advice that I think we could all use in our lives.

“Let me tell you something kid, everybody gets one chance to do something great. Most people never take the chance, either ’cause they’re too scared, or because they don’t recognize it when it spits on their shoes. This is your big chance, and you shouldn’t let it go by…”

“Remember, kid, there’s heroes and there’s legends. Heroes get remembered, but legends never die. Follow your heart, kid, and you’ll never go wrong.”

Don’t be afraid to take a chance and go with your gut when you feel like you need to make a decision. As Christians, let the Holy Spirit work within you and lead you when necessary. Make the leap when you feel the push no matter how uncomfortable or painful it may be. Follow your heart.

MOLESKIN:
Bodybuilders!
ANNOUNCEMENTS:
Napster going away Q tomorrow at the Arsenal and Saturday at the Bombshelter. Make plans to be there!

Arsenal BB

THE SCENE: Mid 50’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • LB Arm Circles x 8 each way
  • Cherry Pickers x 10

THE THANG:

Pair up.  While 1 is doing lunges and bear crawls across the 2 courts the other is doing the exercises keeping up with their own count.  The exercises x 50:

  • CMU Curls
  • CMU squats
  • Shoulder Taps
  • BB sit-ups
  • CMU Overhead Press
  • CMU Swings
  • Rinse and Repeat

(if you did not wear green between the lunges and bear crawls you had 5 burpees)

MARY:
Did the ABCs but spelled Happy Saint Patrick’s Day!

Ended with Dealer’s Choice

COUNT-OFF & NAME-O-RAMA

14 were on hand

CIRCLE OF TRUST/BOM:
Which hard do you choose.
MOLESKIN:

ANNOUNCEMENTS: