F3 Knoxville

Tag: Peach

Round the Fountain

  • THE SCENE: Brisk and breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH x20
  • LBAC, forward/reverse x10
  • Big Arm Circles
  • Tempo Squats IC
  • Tempo Merkins IC

THA-THANG:Mosey to the fountain for a Dora

  • 300 squats
  • 200 merkins
  • 100 V-ups
    • Partner runs up the hill and does 5 burpees
  • Before the next set, go the the fountain, feet on the wall, hands on the ground, partners “bear shuffle” until the meet each other on the other side
  • 300 Around the World Lunges
  • 200 BBS    (I don’t think anyone finished these)
  • 100 Diamond Merkins     (in theory)
    • Partner runs up hill and does 5 (4ct.) Monkey Humpers
  • Mosey Back to grinder and finish off time alternating between 10 BBS and 10 Diamond merkins

MARY:
see above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be willing to share the need for prayer in the COT after a workout. I resist even sharing simple requests because either I don’t think it’s important enough or I don’t like to show/admit a need.  It’s pride that keeps us from doing it, but its a privilege to pray for each other. When someone shares a prayer request, remember them and pray for them throughout the week!
MOLESKIN:

ANNOUNCEMENTS:

Excited for the March 6 launch of the new AO- The Arsenal at Sandy Springs Park in Maryville! 7am kick-off

Press Your Luck Along the Kraken

THE SCENE:

55 and nice, maybe 1 or 2 raindrops
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 8

LBAC IC x 51 forward

LBAC IC x 3 reverse

CMU overhead press IC x 10
THA-THANG:

Mosey with CMU to Kraken alongside Crumpit. 7 stations set up along Kraken with deck of cards. Battle buddy up and 1 buddy performs exercise listed based on card drawn while 2nd buddy runs loop. Once buddy returns, trade off. All exercises done AMRAP unless otherwise specified. Once station completed move on with CMU to next station. Cards with exercises listed below:

2- blockees

3- thrusters

4- merkins

5- CMU swings

6- squats

7- OH press w/ CMU

8- iron mikes

9- flutter kicks with CMU

10- bent over row with CMU

J- body builders

Q- Both partners lunge ahead to next station with CMU

K- Partners run up Crumpit, 5 burpees at top and move to next station

Ace- Partners bear crawl to next station. Get CMU to next station as well.

Joker- Partners bear crawl up Crumpit, crawl bear down and move to next station

Mosey back to Grinder with CMU.

MARY:
Iron Cross with OH claps IC x 30ish

COUNT-OFF & NAME-O-RAMA
12 HIMs and 1 2.0.
CIRCLE OF TRUST/BOM:
I’ve been struggling this week. Negative self thoughts, mental and physical fatigue with work, and frustrations with unanswered prayers have filled me up. It’s good to be out here together with this group and recharge my batteries.

Yesterday, I got a text from a fellow HIM after a long day checking on me. It gave me strength and refocused me. Don’t forget our 2nd F. Check on each other, offer words of encouragement, and send text messages/ make phone calls. You never know what someone is going through internally based off how they appear on the exterior. Reach out to someone today whether text message or phone call. We are called to be a brotherhood and while fitness and faith are integral pieces, fellowship amongst us ties it all together.

MOLESKIN:

Remove some cards from decks next time as a lot of repeats (too many iron mikes)

Ecclesiastes 4: 9-10

”Two are better than one; because they have a good reward for their labour. For if they fall, the one will lift up his fellow; but woe to him that is alone when he falleth; for he hath not another to help him up.”

ANNOUNCEMENTS:
Coffeeteria after beat down Saturday.

Meeting to distribute flyers at Arsenal AO this Saturday at 6.

Launch of Arsenal AO following Saturday 3/6/21 at 7 AM sharp.

28 Years Young

THE SCENE: 35 degrees with slush and rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x10 IC
LB Arm Circles x12 IC (forward and backward)
THA-THANG:
28 reps of each exercise at each cone (5 total cones). Rinse and repeat! Everyone finished at least one loop and most finished two. Exercises are below:

Cone #1 (at the grinder)
CMU Curl, Press, Tri
Goblet Squats
Flutter Kicks Holding CMU (4 count)
Cone #2 (end of troll bridge)
Dry Docks
Iron Mikes (Single Count)
BBS
Cone #3 (Halfway to road)
Side tri rises
Jump Squats
Boxcutters IC
Cone #4 (At the road)
BURPEES!
Cone #5 (Start of Sidewalk)
Bear Crawl 2 light poles

MARY:
Little Baby Crunches OYO for about 20 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
12 men this morning including a 2.0.
CIRCLE OF TRUST/BOM:
Looking back at the last 28 years, I started thinking a lot about words vs. action. Benjamin Franklin said “Well done is always better than well said” and that speaks volumes to me. No famous speech is famous just because of the words, but because of the action the speaker took or inspired others to take. Words mean nothing, actions mean something, and words along with actions mean everything.
MOLESKIN:

ANNOUNCEMENTS:

Just keep moving

THE SCENE: Beautiful 20 degrees, no rain or snow!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH
  • 10 2ct hip opener’s
  • hill kicks down and back of grindstone
    THA-THANG:
    Run with pain points- totaled 2.8 miles around AO neighborhood. Pain points started at park entrance: all PAC did 10 Mountain Climbers and 10 Goofballs till 6 arrived and till 6 finished exercise at pain point.
  • 25 Bench Dips – park entrance
  • 5- burpees – start of walk way
  • 25 HR Merkins- Pearson spring pavilion
  • Indian Run to bridge at end of walk way
  • Lunges over bridge to 4 light post than run to end of walk way. Finish with 5 burpees
  • Bernie up Mize Ln hill than 10 swing groaners and 10 swing extensions
  • Indian run to Sunrise
  • 25 – WW2
  • 35- LBC
  • broken in to two groups- Indian run up sunrise hill to Leconte
  • 40 flutter kicks
  • 20 up hill groianers- Cardinal st
  • 50 OH claps – bottom of Cardinal st
  • Indian run to AO
  • 50 Bench Dips
  • finish run to grindstone
  • Mary
  • 30 SL toe touches
  • 30 2 ct Hill touches

bike crunches for time- 45 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Consider a parent who says, “Look at the sacrifices I’m making so you can have a better life.” Contrast that with another parent who demonstrates living a great life every day. Self-sacrifice is not a virtue. Living a great life and sharing that life with others is the noble way to live.
– Jonathan Lockwood Huie

This is something I have struggled with especially as a young parent. I often find myself feeling disrespected by my daughter and my initial reaction is to say “look what I’ve done for you”. We have to remember as leaders of our family and community, sacrifice is not spoke it’s an action. Those around us will see that action and follow our lead of it is right. Make that sacrifice in your life not by speaking but by doing.
MOLESKIN:
Keep Avocado and his family in your prayers as he prepares for his next deployment. Also keep drifter in your prayers as he continues to find the light.
ANNOUNCEMENTS:

Fins B-Day Q Thursday at the Bomb Shelter.

Cold as Ice

THE SCENE: 28 feeling like 10
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH IC x 31

Tempo squat IC x 15

Monkey humper IC x15 (4ct)

CMU Up and Over Merkin OYO x 5

THA-THANG:
Mosey with CMU around parking lot to wall at side of building near hill. Grab battle buddy and complete as follows:

One completes 15-20-25 monkey humpers on 4 CT, run down and up hill and trade places with wall sit CMU battle buddy.

3 rounds of wall sits and humpers for each member of PAX.

When done, hold high plank in parking lot mountain climbers IC courtesy of Drifter.

When six up, headed to tennis court with CMU. 4 stations at corners. Reps done as follows each time around square: one round at 8reps – 12reps – 16reps – 20reps – 16reps – 12reps – 8reps. Exercise stations were:

– Thrusters

– Blockees

– CMU up and over merkin

– Big boys w/ CMU

Mosey back to Grinder with CMU.
MARY:
CMU flutter kicks IC x 10

CMU dolly IC x 10

CMU protractor

LBCs to close
COUNT-OFF & NAME-O-RAMA
13 HIMs including 1 FNG, welcome Clothesline!
CIRCLE OF TRUST/BOM:
Ash Wednesday is tomorrow. Let’s prepare of hearts and mind for the beginning of Lent as we progress toward Easter and the Resurrection.

As I thought about what to say today, the word sacrifice was on my mind. Growing up, many people made sacrifices for me including coaches, parents, teachers, pastors to get me where I am today. What can you sacrifice today to better yourself, others, or draw closer to God during this time. Things like greed, self doubt, addictions, or a relationship drag us down in this life. Maybe it’s time to let these things go.

We see sacrifice throughout the Bible. Abraham willing to sacrifice his son Isaac is a prime example of trust in God’s plan and putting his needs/ wants aside. The ultimate sacrifice is Jesus’s crucifixion for all of our sins so we can live with him for all eternity. While we may not be called to sacrifice these things in our lives, think about what you can sacrifice over the course of these next few months in this time of Lent. Try to better yourself, your neighbor, and draw closer to God in the process.

MOLESKIN:
Ash Wednesday and beginning of Lent tomorrow.
ANNOUNCEMENTS:
Launching of the Arsenal next month.