F3 Knoxville

Tag: Proton

Burbs, Burps and Bags

THE SCENE: Low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Loop with sandbags. Swapped out every quarter.
THA-THANG:
Head back out on the loop running. Stop 5 times for 10 burpees and 20 reverse lunges.
Head up to lover’s.
15 front load ruck squat press.
Bear crawl halfway up lover’s, walk rest.
10 body builders.
Once back down to 3rd level lot, sprint to base of lover’s.
4 rounds

MARY:

  • Ruck hammers x 50
  • Ruck up flutter kicks x 25 4-count IC
  • Ruck to chest sit-ups x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple day’s verse of the day I thought went well together and were just good for being a decent human being no matter what you believe.

“Control your temper, for anger labels you a fool.”
‭‭Ecclesiastes‬ ‭7:9‬ ‭NLT‬‬‬‬‬‬
“Kind words are like honey— sweet to the soul and healthy for the body.”
‭‭Proverbs‬ ‭16:24‬ ‭NLT‬‬‬‬‬‬

Just think before you speak. And be nice.
MOLESKIN:

ANNOUNCEMENTS:

The Battle Buddy Beatdown

THA-THANG:

Buddy Circuit x3

  • Buddy Presses x10
  • Leg Throwdowns x15
  • Buddy Lat Raises x10
  • Buddy Derkins x15

Alternate between Buddy Carries and Wheelbarrows between stations.

Descending Cardio Ladder

  • 1:00 Sprint, Burpees, Sprint
  • :45 Burpees, Sprint, Burpees
  • :30 Sprint, Burpees, Sprint
  • :15 Burpees, Sprint, Burpees

8-Count Merkins x12

COUNT-OFF & NAME-O-RAMA
41 PAX
CIRCLE OF TRUST/BOM:
Choose lasting meaning over temporary happiness. Don’t make happiness and pleasure your aim in life. We do what is hard to get strong. We are strong to help carry others out of the depths.

ANNOUNCEMENTS:
4 AUG- 2nd F at the Anders

11 AUG- 3rd F at the Outlook

Gravity

THE SCENE: 64 degrees, 100% humidity.
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

Tempo Squats x 20 IC

Baby Arm Circles x 10 IC
THA-THANG:
1. BLIMPS- Rounds of 20-15-10-5. Each completed with a .33 loop run. Total distance for this= 1.22 Miles

BBSU

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

2. Sprints x 4

3. 11’s- Squat Jumps and LBCs from Pier to splash Pad

4. Sprints x2 w/ Merkins

5. Loop Run x2

MARY:
Proton led us in flutter kicks, proton parkers, and burpees. This was a mistake…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 questions: Who do you gravitate towards? Who gravitates towards you? Think about this.

MOLESKIN:

ANNOUNCEMENTS:

F3 Dads Camp in August!

Be like a kid, be resilient

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

  • 10 cones
  • 1 mr spectacular and suicide the 10 cones spread across the Parking lot
  • 2 mr spectacular and 9 cone suicide
  • Ascending and descending w both totaling 11
  • We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

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

Launch Party/Change

THE SCENE: 75 and ready for Launch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Money to Flag

SSH x 20 IC

Imperial Walkers x 20 IC

Michael Phelps OYO

THA-THANG:
Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:

  • DORAs on Soccer Field- 200 Merkins & 200 Squats
  • Mosey to the Boat Launch/Dock/Pier
  • 7s from Dock to Playground- LBCs & Pull-Ups
  • Mosey to Splashpad- Proton-led Flutter Kicks x 25 IC, Pfeiffer-led Hello Dolly’s x 25 IC, Partner BBSU x 20
  • Mosey to Trail Running path- 11s- incline/decline Merkins (modified for time)
  • Mosey to basketball court- 5-10-15-20 Rounds of Burpees with cross court running between each set.
  • Partner run of loop x 1.5

MARY:
Abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).

Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.

F3 Knoxville experienced change today- new AO & it was a wonderful morning.

MOLESKIN:
S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!

We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!

We prayed for Sliderule and his family and for Abacus’ Aunt.

ANNOUNCEMENTS:
The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.