Peach – Page 25 – F3 Knoxville

Truth

July 18, 2020 Hammy

THE SCENE: 76 degrees F, 78% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Cherry Pickers

Run length of the grinder and do one merkin at each concrete joint (every 19 feet for a total of 15)

Return to the Pavilion and do one Bobby Hurley at each concrete joint
THA-THANG:

Everyone grab a numbered CMU and mosey to Mt. Crumpit for a partner workout. Partner #1 starts the exercises listed below while Partner #2 starts the first ascent of Mt. Crumpit and does the 3 burpees. Each team is challenged to complete all of the listed exercises.

100 Squat Trusts

200 Bent Rows

100 Upright Rows

200 OH CMU Flutter Kicks

200 Curls

100 Derkins

100 Dips

100 Triceps Extensions

100 Russian Swings

Run up Mt. Crumpit to back side of Tree, do 3 Burpees, run back down, and switch with partner

MARY:
No time for Mary. Returned to AO just as time expired.
COUNT-OFF & NAME-O-RAMA
Total of 14 HIMs
CIRCLE OF TRUST/BOM:
I shared the other magazine/paper clip that I carry in my wallet. A few weeks ago I shared the one that I have been carrying around for 50+ years. This one is relatively new; it came from the newspaper in January 1999.

“America first proclaimed its independence on the basis of self-evident truths. America will remain a beacon of freedom for the world as long as it stands by those moral truths which are the very heart of its historical experience. And so America: If you want peace, work for justice. If you want justice, defend life. If you want life, embrace truth – truth revealed by God.” Pope John Paul II, St. Louis, MO January 1999

Excellent words to ponder.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rep and Run

July 15, 2020 Taco

THE SCENE: Cool and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
Cherry Pickers
10 Tempo T-Merkins
THA-THANG:
Mosey to Waxjob Hill
- 7’s with a Burnie up the hill each time: Prison Get-ups at the top, V-ups at the bottom
Mosey to the Grinder
6 Sets of 2 exercises, 3×15 reps of each exercise per round, Suicide between each round
- Set 1: Box Jumps and Over-Block-Merkins
- Set 2: Leg extensions on the bench and Decline Merkins
- Set 3: Super Skater Jumps and CMU Overhead press
- Set 4: WW2 Sit-ups and Incline Merkins
- Set 5 Water-pumps (15 each leg) and 1 arm CMU Rows on the bench
- Set 6 Squat Jumps and Dips
Extra Time: AMRAP
- 10 Peter Parker
- 10 Lunges
- 10 Merkins
- 10 Squats
- 10 BBS
- Run to Troll bridge, 3 burpies
MARY:Ring of Fire: Plank and J-Lo’s
- Banana and Canoe
- Flutter Kicks
CIRCLE OF TRUST/BOM:
Ps. 119:105 “Your word is a lamp to my feet and a light to my path.” Over the last several months I have greatly dropped off the amount of time I have spent reading the Word. This is just like walking down a dark path/hallway with a flashlight in my pocket but being to lazy or preoccupied with something else to pull it out and use it to know where to go/what to do. God has given us an incredible privilege and blessing of being able to hear Him speak every day, anytime we want to by giving us his Word. Read it and listen to Him!
MOLESKIN:.
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Air for Anger

July 13, 2020 Moses

THE SCENE: 70’s and Thick
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Grinder Work
- Jog down to 10 Merkins
- Jog back to 15 feet release Squats
- Skip down to 5 Burpees
- Skip back to 5 Burpees
- Bernie Sanders down to 10 Froggie Hops
- Bernie Sander back to 15 CrossFit Big Boys

THA-THANG:

Mosey the Greenway & Battle Buddy with Someone of Similar Speed
- 10 Hill Sprints with Decreasing Burpees at the top.
- 1st Hill Sprint – 10 Burpees
- 2^ndHill Sprint – 9 Burpees
- 3^rdHill Sprint – 8 Burpees
- Complete 10^thSprint – 1 Burpee and Continue Mosey to Rock Pile

At the Rock Pile – Find a Rock for Each Hand:

3 Rounds
- (5) Iron Hulks (1:4 Merkins: Push Press)
- (10) V-Ups
- (15) Overhead Squats
- (10) Body Bag Builders
- (15) CrossFit Big Boys

Mosey Greenway Back to Grinder for Lazy Dora:
- 100 Merkins (P1 does 10 While P2 Holds Plank; 100 total for group)
- 100 Ankle Touches (P1 does 20 while P2 holds 6″; 200 total for group)
- 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

MARY:
Lazy Dora Squats took us to the finish line!
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:

As I was creating the beatdown Friday and prior to laying down for bed I had asked the Lord to provide me with the words to share for the men that would be there in the morning. When my alarm went off and I grabbed my phone from the night stand Ephesians 4:31-32 was showing as a notification. As I saw this and began to dig into it a bit more I had realized the next 2 verses were along the same content/message and took this as a sign. I shared and spoke a bit to the following verses with the men Saturday:

Ephesians 4:31-32: Let all bitterness, anger and wrath, shouting and slander be removed from you, along with all malice. And be kind and compassionate to one another, forgiving one another, just as God also forgave you in Christ.

1 Thessalonians 5:15: See to it that no one repays evil for evil to anyone, but always pursue what is good for one another and for all.

Hebrews 12:14: Pursue peace with everyone, and holiness – without it no one will see the Lord.

MOLESKIN:
Shout out to multiple groups of Men out getting better Saturday morning; Including Archie and Erector running a 12 miler and Snorkel, Cap-n-crunch, Woodshack, A-rod, and Fast-n-Easy for a 10 mile ruck beatdown! Good stuff brothers!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fat Amy strikes again

July 2, 2020 Woodshack

THE SCENE: Humid
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA:
Plank, tempo merkins , plank, tempo merkins

squats IC, imperial walkers IC, Imperial squat walkers IC, body builders x5, lion kings x 5
THA-THANG:
Fat Amy WOD

50 Bench squats

10 body builders

40 big boys

10 body builders

Lunge to cone(60 yards), run small loop

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run loop

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run Loop back

10 body builders

40 big boys

10 body builders

50 squats.

MARY:
Captain Thor , we went to 10:40

cash out with ATMs!
COUNT-OFF & NAME-O-RAMA
22 pax including FNG upstate and 2.0s nightmare abs coconut
CIRCLE OF TRUST/BOM:
HIM, what is a HIM. We all know it’s a High Impact Man but a few things it takes to be such. HIM also means that we should be H.umble in how we act around others. We should be I.ntentional in everything we do and lastly we need to be M.entally tough. Put those together and we can be HIgh Impact men in our community . This is something that Detention talked about a couple years ago and it’s stuck with me ever since and want to keep sharing it with the pax.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

RWPS

June 25, 2020 Snorkel

THE SCENE: Steamy and a little wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rockettes
Alt Lunge w/ Psoas Stretch
THA-THANG:

We moseyed around 2.5 miles in the area around duck pond, up the Educator and back stopping 7 times for PT.

10 Squats 4-ct IC

10 Sprinter Sit-ups 4-ct IC

10 Merkins 4-ct IC

MARY:
Did a few Burpee Sprints and alternated a few rounds of 10 Flutters and 10 Peter Parker’s with different people calling cadence because my voice was giving out after calling it the rest of the time.
COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:
One of my favorite quotes:

“There are more things in heaven and earth, Horatio, than are dreamt of in your philosophy.”

Hamlet – William Shakespeare

MOLESKIN:
140 reps of everything plus miles. Was a creepy suck.
ANNOUNCEMENTS: