F3 Knoxville

Tag: Peach

Friday Leg Day

THE SCENE: Realll niiiiiccee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 ssh ic

tempo squat x 5 ic

tempo merkin x 5 ic

LBAC x 8 ic

lbac x 8 ic reverse

oh claps x 10 ic
THA-THANG:
Mosey over to stop sign next to school with CMU. 3 man Dora as follows with two men doing exercise while one man runs. Exercise as follows:

100 thrusters

100 goblet squats

100 swings

Above completed at top of hill while 3rd man runs to bottom hill at cone. 10 single count iron mikes at bottom of hill and Bernie back up hill to tag out 2 men at top. Rinse and repeat.

MARY:

CMU big boys tempo x10

american hammers ic x 10

hold iron cross 30s

cmu flutter kicks x15 ic

cmu dolly x15 ic

catalina wine mixer x 10 ic

On your 6 leg sidewinder x 5 each way ic

cash out with LBCs

COUNT-OFF & NAME-O-RAMA
Nair, Moses, Peach
CIRCLE OF TRUST/BOM:
I live off motivational quotes to get me through lifts and running. I recently listened to a message that made me think of f3 and how I admire each man that grinds it out weekly. I’m thankful for each of you. Here’s to all the men in the arena.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

Teddy Roosevelt

MOLESKIN:
HIMs busting it 2x through exercises

Upcoming:

Beer mile sometime coming up at Moses’ house

Working on our “J”

THE SCENE: Cool after the rain earlier in the week – upper 60s!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers – x10

Tempo squats – x10

Tempo merkins – x10

Mosey to the stop sign & back

THA-THANG:

Dora style workout with EMOM Bobby Hurleys (capped at 10 & reset back to 1). Two PAX ran and one PAX went through the following exercises:

  • 100 shoulder press
  • 200 curls
  • 300 monkey humpers

Rinse and repeat until recover.

MARY:
Stretching exercises –> Cherry Pickers, hip flexor stretch

COUNT-OFF & NAME-O-RAMA
Peach, Walt, and Baby Weight
CIRCLE OF TRUST/BOM:
During Monday’s beatdown, after a heavy rain on Sunday night, and more rain to come, we noticed the irrigation system at the baseball field was turned on. This prompted an immediate thought about how analogous this is to our lives. God blesses us with things in life, but we tend to want more or something different. For example, God grants us with a beautiful wife / significant other, but we lust over another woman at a concert or sporting event. God grants us with a great job with the salary we desired, & three months later, we expect a raise. Although it is difficult at times, it is important that we slow down in life and think about our blessings, and be grateful for them. I will be the first to admit that I am guilty of living life in “5th gear” and not slowing down to enjoy and appreciate the little things in life.

MOLESKIN:
None
ANNOUNCEMENTS:
None

Spicy Dice

THE SCENE: Somewhere in the lower 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSA’s

Little baby arm circles

Tempo Squats

THA-THANG:

10 stations as you run along the big loop

Each station you roll a dice and then do the corresponding exercise

Station #1 and #10 are up here and will have CMU’s.

All of the others don’t.

MARY:
LBC’s to the end
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Anger often can come out of fear – I John 4:18
MOLESKIN:

ANNOUNCEMENTS:

Bags full of Problems and a Grinder to Boot

THE SCENE: 60s light breeze. Pretty nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 IC Merkins, 15 IC Squats, warm up jog.
THA-THANG:
Drifter’s part. Three teams.

Valley: One team carries all the crap (tires, flag, buckets of water, bags of rocks) from one end of the baseball field to the other. When they get there, they swap with the team on the hill. The crap just keeps going back and forth.

Hill 1: 10 4ct Bicycle kicks, bear crawl down the hill, 10 hand release t merkins, Burnie up the hill, repeat.

Hill 2: 10 box jumps, 10 chest to bar, 10 4ct mountain climbers

ESPY’s part.

Grab a CMU on the grinder

  • 10 CMU good mornings
  • Walking curls to next part
  • 15 blockees
  • Walking Skull crushers
  • 20 CMU squats
  • Melunges (which suck by the way)
  • 25 CMU press / 2ct flutter kicks
  • 30 merkins
  • Run the Apex loop
  • Grab your CMU and head back to start.

MARY:
Tempo merkins, Box cutters, flutter kicks

COUNT-OFF & NAME-O-RAMA
17 HIM
CIRCLE OF TRUST/BOM:
Sometimes, we go through valleys in our lives. The crap and bags of problems don’t go away. Leaders grab a hold of that bag, and do what they can to help. And great Leaders come along side others to help them pull. ESPY is one of those leaders, and I (Drifter) am super excited to pass the AOQ flags over to ESPY. He and His family have often come along side me and mine in the midst of our valleys. I know he will continue to lift up those around him, but he needs us to take a handle of the bag too.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP on Friday. Get a team together.

Chariot Dice Rematch

THE SCENE: it was like 50. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH. 20 merkins. 20 squats. 5 cherry pickers. 10 piano keys. Warm up lap. Run to cumpit. 5s (body builders at the bottom, iron rockets at the top, Bernie up the hill). Run back the the ao
THA-THANG:

8 squares with different exercises.

  • Goblet Squats
  • Dips
  • BBS
  • Merkins
  • Bent Rows
  • Box Jumps
  • Flutter Kicks
  • Decline Merkins

Start on a square and roll the dice. Do the number of reps shown and repeat. When you roll doubles, do double reps and then murder bunny to the next square.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
5 PAX plus a couple drifters
CIRCLE OF TRUST/BOM:
Keep rolling. In life, we don’t always luck out and often roll poorly or get stuck. But that doesn’t mean we give up. It is important that there are a few things in your life that you keep rolling on because you know you need to in order to keep moving. We did that with our fitness this morning. Will we keep doing it in our fellowship and our faith? What habits do you maintain even when the dice roll poorly for you? One of those things for me is reading the Bible. And had been rolling poorly until just the other day I came to psalm 42 and it really became a breakthrough moment for me.
MOLESKIN:
Read psalm 42 aloud as if a prayer from your own heart.
ANNOUNCEMENTS:
Please pray for the Stanton house. Sickness is bad and trying to make it through. Thanks! Sorry we had to cancel breakfast.