F3 Knoxville

Tag: Pinocchio

Dora pyramid

THE SCENE: mid 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH
  • TEMPO MURKIN
  • TEMPO SQUAT
  • LUNGES
  • HAMMY SCOOPS

THA-THANG:

DORA: PAX completes reps while partner runs to the top of the hill and complete 5 burpees, runs back and switch.

  • 100 CMU curl and OH press
  • 200 Murkins
  • 300 tricep presses
  • 200 CMU swings
  • 100 CMU squat

MARY:
a little bit of work on the abs until time.

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Fear and anxiety are a real problem. Causes us to do and say things we wouldn’t normally do and say. God calls us to be strong and courageous, not to be afraid.

ANNOUNCEMENTS:
July 2nd- F3 Knoxville convergence
July 9th- breakfast at Drifter’s

July 16th- beer mile at Moses’

 

 

 

Run. Work. Dora.

THE SCENE: Thick and humid
F3 WELCOME & DISCLAIMER
WARM-O Rama

cherry pickers and tempo merkins
THA-THANG:
2 mile ruck shuffle/run stopping every quarter mile for PT with ascending rep counts from 10 to 90

back at the grinder we did a Dora with CMU farmer Carrie’s and 150 of these: curls, skull crushers, overhead press

MARY:
Ain’t nobody for time for that
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Do what you say you’re gonna do!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on the 2nd and beer mile at Moses’ on the 16th

CMU’s of Summer

THE SCENE: Summer is Here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 , LBAC’s 4ct x 10 Fwd/Bwd, Windmill 4ct x 10, 5 Merkins, 5 Merkins
THA-THANG:
CMU Partner Dora

Partner not performing the stationary rep alternates between;

Overhead Carry, Murder Bunny, and Bear Crawl With Block

Stationary Exercises

  • CMU Burpee Jump over – 50
  • CMU Swings -100
  • CMU Overhead Press – 150
  • CMU Curls – 200
  • CMU Big Boys – 250
  • CMU Goblet Squat – 300

MARY:
Here Comes the Sun – Beatles Burpee Edition

Let’s do one Burpee Each time the Beetles say Sun and hold a Squat between Burpees

COUNT-OFF & NAME-O-RAMA

Butterfingers, Baby Weight, FNG: Crop Dust, Hot Squat, Pinocchio, Scout Master, FNG: Slides, Smuggler, Walt
CIRCLE OF TRUST/BOM:

At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”

-Marcus Aurelius

ANNOUNCEMENTS:

1. Convergence at JUCO on 7/2. Let’s get some more representation from the Speedway! Sign up here: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2. Make sure to get your preorder for shirts done. It will be open until 6/29. Purchase here: https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-speedway-pre-order-june-2022
3. Make sure you are there Thursday for @Doctor (Chris Shults)’s VQ!!
4. @Halfday (Jim Checolo) and YHC will be continuing our summer tour of AOs on Friday with a trip to Shamrock. Feel free to come along, we got more seats available!

Diamond Card Draw

THE SCENE: Hot and Oddly Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill’s 4ct x 10, LBACs 4ct FWD and BWD x 10, Cherry Pickers x 10, Imperial Squat x 5 4ct
THA-THANG:
Hill 11’s: Peter Parker 2 Count, WW2’s

Baseball Field Card Draw (Use Card as Number as Exercise Rep)

  • Hearts (♥) Base Lunge + Squats Each Base
  • Diamonds (♦) Outfield Bernie + Star Jacks (R,C,L) Field
  • Clubs (♣) Bear Crawl Base + Bobby Hurley (Each Base)
  • Spades (♠) Outfield Side Shuffle (Change Direction at Center Field) + Burpee (R,C,L) Field

Lucky Cards – Exercise at the mound

Ace(♥) 15 Side Straddle Hops 4ct 

Ace(♦) 15 Overhead Claps 4ct

Ace(♣) 15 Imperial Squats 4ct

Ace(♠) 15 Peter Parker 2ct

MARY:
Flutter Kicks x 4ct 20, Crunch Frog 4ct x 20, LBC’s for time 30 seconds
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Smuggler, Walt
CIRCLE OF TRUST/BOM:

I recently spent a week in Folley Beach, SC and traveled up to Charleston for a couple of days.  What really struck me about Charleston was the history of the town and the preservation of many old buildings.  This inspired me to learn a little more about Maryville.  So here’s a start on that journey.

Fort Craig, which was located on Pistol Creek, was the first settlement in the area which is now the City of Maryville.  The fort craig spring landmark is located on the greenway near the Blount county chamber of commerce. The fort was built in 1785 to protect settlers from Indian attack. The City of Maryville was established on July 11, 1795. Maryville was named in honor of Mary Grainger Blount, wife of Governor William Blount. The county was named in honor of Governor Blount. Almost a year later, on June 1, 1796, the State of Tennessee became the 16th state in the Union,

Fort Craig Spring

 

Circle of Death

THE SCENE: ~72 degrees – warm and humid !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers – x10 (IC)
  • Windmills – x10 (IC)
  • Tempo Squats – x15 (IC)
  • Mosey around the grindstone.

THA-THANG:

There were 5 exercises marked around the grindstone:

  1. CMU Curls
  2. Dips on bench
  3. CMU OH Press
  4. Decline push-ups
  5. Step-ups on bench

The 6th exercise was the “circle of death (COD)” –> The PAX in the middle had to complete the following exercises below:

  1. 10 burpees
  2. 15 SSH
  3. 20 squats

The other PAX completed their respective exercises and couldn’t move on to the next exercise until the COD PAX finished. Once completed, then each PAX rotated clockwise to the next station.

After each PAX completed one round in the circle, then the group took a mosey & completed two rounds of the Bataan Death March (3 burpees per round).

Returned back to the grindstone and completed another round of the exercises above. The COD was revised for round 2:

  1. 5 burpees
  2. 10 SSG
  3. 15 squats

MARY:

  • ABCs (stopped at K)
  • LBCs
  • OH claps x25 (IC)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Philippians 2:5 – Adopt the same attitude as Christ Jesus.

MOLESKIN:
None
ANNOUNCEMENTS:

  • 2.0 Workout at Bomb Shelter at 8:15am on 6.25
  • Convergence on 7.2 at JUCO