F3 Knoxville

Tag: Rainbow

A new Wagon Wheel

THE SCENE: One last balmy one before winter comes back. 56F and Soupy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
This and That
Squats x 20 IC 4 CT
6X run across the parking lot, intensity pyramid
Each time back
10 Squats
10 Mountain Climbers 4 CT
10 Merkins
This set of 30 is our Wagon Wheel today (30WW). If ever you finish a set, rinse and repeat this wagon wheel until we’re all done or until Recover is called.

THA-THANG:

Mosey to the farther new parking lot, find a battle buddy.
One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 2 laps.

Slow Mosey to the playground (for Coolio), find a bench
11s: Dips and BBS
30WW
11s: Box Jumps and Derkins
30WW

Back to the AO

Battle buddies on end line for Dora:
Total reps per team:
50 Burpees
100 Squat Jumps
150 Merkins
200 LBCs

Called it just in time for 1 more hill

Sprint to the top, then 5 burpees OYO

MARY:
Boat Canoe (Power T) for 1 last minute!
COUNT-OFF & NAME-O-RAMA
26 strong with morning with 1 FNG! Welcome Leaky! (Grant McMahan)
CIRCLE OF TRUST/BOM:

Not much mumble chatter this morning, but a lot of work got done! Shout out to BlueBird for working with me today.

And the Word:

Are you weary, or tired, or broken down, or discouraged?

2 temptations you will face:

  1. God must not be watching. Is he even aware of what’s going on?
  2. I pray and I pray, but he hasn’t lifted a finger. He must not care. Is God even good?

My problem: I think I can understand what God is doing. There are things I know to be true, and there are 10,000 other things GOD IS DOING that I’ll never see or understand.

Remember Isaiah 40:
“The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable.
THEY WHO WAIT ON THE LORD SHALL RENEW THEIR STRENGTH;
they shall mount up with wings like eagles;
they shall run and be weary;
they shall walk and not faint.”

TRUST GOD, he will give you rest through his WORD, his SPIRIT, and his PEOPLE.

Prancercise

THE SCENE: 40ish… and moist. Felt like 60 after the last couple of weeks!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
FSH x20 IC
SSH x20 IC
TN Rocking Chair x15 IC
AGTJ x10 IC (gettin’ easier!)
Crabwalk Toe Touches x15 IC
Hindurkins x15 IC
Tempo Cossack Squat x20 IC

Line up on the curb link arms, 10x 4ct calf raise IC
25% across the parking lot
20x single count calf raise OYO (too hard maintaining balance)
50% across the lot
20x calf raise
75% across the lot
20x calf raise
AYG across the lot

THA-THANG:
Mosey up to the rock pile by the Asylum building, one stop along the way for some Al Gore and 20x BBS

Line up in the grass about 50yd from the rocks and pair up.
One man does exercise (Merkins|Curls|Rows) AMRAP while waiting
Other runs to pile, gets a rock, 10x squat-OHP and returns with rock. Switch up.
3 trips each. Should finish with a 6-pack per team.

Regroup at the pile, leaving 6-packs at the grass

Merge into 4-man teams

2 men run to grass, 20 leg-pushdowns, and return with one rock each.
Meanwhile, other 2 men are doing kegstand squats
Switch up, R&R until all rocks are returned to the pile.

Time’s running out! Bear crawl down Everest halfway or so, then mosey back to the AO, one stop for Tempo Squats with Crawdad.

MARY:
Q did a bad job of time management today… Crawdad led the cheetahs in some Hello Dolly.
COUNT-OFF & NAME-O-RAMA
30 strong today, including one FNG: Welcome Beans! (Clay Daniel)
CIRCLE OF TRUST/BOM:
Will you “Go out” without knowing?
“He (Abraham) went out, not knowing where he was going” (Hebrews 11:8)
See My Utmost for His Highest, Jan. 2
When God tells you to go, he usually doesn’t tell you His end game. Have faith that He knows what He’s doing and obey!
MOLESKIN:
Thanks, Crawdad for taking care of all the cheetahs in the group and making sure they didn’t get bored waiting for the rest of us… My apologies on running over. I really need to get over there sometime during the day to get a good mental map of the place. Doesn’t help planning that the satellite images are all outdated!
ANNOUNCEMENTS:
Alcoa CSAUP coming up 2/24… Be on the lookout for shirts on Mudgear

Warmin’ up in here!

Warmorama

  • Side Straddle Hop X 25
  • Ty Fighters X 20
  • Imperial Squat Walkers x 15
  • Bobby Hurley x 20

 Mosey to Lower Lot – 4 stations

  • 20 Squats, 20 Mercan
    • Run a lap pass to next stop
  • 20 Mary Catherine Lunges (10 each leg), Close Mercan
    • Run a lap pass to next stop
  • 20 Bobby Hurley, 20 wide Mercan
    • Run a lap pass to next stop
  • 20 Star Jacks, 20 Mercan

Mosey to Top of Cardiac – Route 33 in reverse

  • Increasing dercans at every light
    • Run back up
  • Increasing Star Jacks at every light
  • Increasing Big Boys at every light.

 Burpee Ladder

  • 1-10

 Mary

  • Flutter Kick x 25
  • Peter Parker x 20
  • BBS 30 Seconds

Extreme Ownership – There are not bad teams only bad team leaders.  It is our jobs as leaders and high impact men to be responsible for the outcome in our spheres of influence.

Traditions

THE SCENE: 50 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH
THA-THANG:
Loop Course w/ 4 Stations

  • BBSU
  • Merkins
  • Squat Jumps
  • Decline Merkins

10-9-8-7-6-5-4-3-2-1 reps. Loop was approximately .6 mile. Rinse and Repeat in full effect.

MARY:

COUNT-OFF & NAME-O-RAMA
27
CIRCLE OF TRUST/BOM:
Repeat the good things in life. Today’s workout was the exact same format as yesterday’s workout at the Big Ball. Traditions are important this time of year. Keep them. Family and friends are important- Love them.

MOLESKIN: 

The PAX came in strong this morning- ready for the weekend and eagerly awaiting the arrival of Ole Saint Nick. 27 strong pushed their way through the pain. Shoutout to Woodshack for just being Woodshack- settled in with the FNG and brought some BBQ sauce to boot! Shoutout to Zygote. I stole his Q from yesterday- it was a good thing so why not repeat it?

Announcements:

Merry Christmas! For unto us a child was born!

 

Kraken and Everest

THE SCENE:

40°F, with a light misty

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Covered by Barbee while I finished setting up the Kraken…
THA-THANG:

The Kraken

Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until time is up.

  • Cone 1 – Dry Docks x30
  • Cone 2 – Narrow Squats x30
  • Cone 3 – 4ct Flutter Kicks x20
  • Cone 4 – Star Jumps x30
  • Cone 5 – 4ct Shoulder Taps x20
  • Cone 6 – Reverse Lunges (each leg counts as 1) x30
  • Cone 7 – 4ct Hello Dollys x20
  • Cone 8 – Smurf Jacks x30

Mosey to Everest

21s- Merkins at the bottom and squats at the top

COUNT-OFF & NAME-O-RAMA
25 PAX
CIRCLE OF TRUST/BOM:

Joy of Restoration
“In the beginning, God created the heavens and the earth.”
‭‭Genesis‬ ‭1:1‬ ‭ESV‬‬
http://bible.com/59/gen.1.1.esv

Then sin happened and now everything here is different from what it was originally intended to be.

Christmas marks the beginning of the restoration.

“The wilderness and the dry land shall be glad; the desert shall rejoice and blossom like the crocus; it shall blossom abundantly and rejoice with joy and singing. The glory of Lebanon shall be given to it, the majesty of Carmel and Sharon. They shall see the glory of the Lord, the majesty of our God.”
‭‭Isaiah‬ ‭35:1-2‬ ‭ESV‬‬
http://bible.com/59/isa.35.1-2.esv

MOLESKIN:
The guys were very gracious as I was a little late getting to the start point.