F3 Knoxville

Tag: Rep Sleepy

Speedway BOMB Mod

THE SCENE: A cool 50-ish degrees, a little breeze.  Very nice for beatdown at #thespeedway (Seymour).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, cherry pickers x5, Abe Vegoda x12, Michael Phelps, mosey around the parking lot
THA-THANG:
Partner up.  Pax 1 runs around the outside of the parking lot while Pax 2 does the list.  Flapjack until goal is reached.

  • Burpees x50
  • Bent over rows x100
  • Block curls x150
  • Squats x200
  • Scissors x250 (single count)
  • Repeat

MARY:
Imperial Storm Troopers x10, Mountain Man Pooper x15, Flutter Kicks x10, Box Cutters x10

COUNT-OFF & NAME-O-RAMA
Rep Sleepy, Grouch, Streaker, Doctor, Cow Patty, Zombie, Shenanigans, Banjo

CIRCLE OF TRUST/BOM:
John 15:19 – If you were of the world, the world would love you as its own; but because you are not of the world, but I chose you out of the world, therefore the world hates you.

As HIMs in this world, YHWH calls us to be different.  It is easy to conform to the ways of this world when society tells you what a man should be when in reality, our only example should be Yeshua (Jesus).  He showed us what it was to love unconditionally, teach without belittling, motivate without yelling, and be not of this world but in this world because the world will hate us when we are not conforming to its standard.  We should always be on the lookout for the enemy attacking us and trying to tell us that “it’s not that bad, is it really?”  Everything we do, we should do for the glory of YHWH because even if nobody else is looking, he is and he’s the only one that matters.

ANNOUNCEMENTS:
CSAUP (Completely Stupid and Utterly Pointless – especially at this time) in Oak Ridge on May 6 from 9 PM to midnight.  #thespeedway guys are only going on Tuesday and Thursday so strong encouragement to post at other AOs to get more involved.  Convergence (all Knoxville area AOs get together for massive workout) in July at JUCO.

Speedway DORA-cide

THE SCENE: Unseasonably cold for the middle of April but we didn’t stay cold long

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry Pickers x5; Abe Vigoda x5; SSH x20; Tempo Squat x10

THA-THANG:

Mosey to one of the small soccer fields and did some partner work. One partner did ran a 5 cone suicide doing burpees at the cones, increasing by one at each cone while the other partner worked through the exercises. Everyone was working through the exercises a second time when recover was called.

  • 100 Merkins
  • 200 Big Boys
  • 300 Squats

MARY:
Rep Sleepy afterburner (Overhead Claps x40, Seal Claps x20, Grady Corn x10); Flutter Kicks x20; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
12 HIM that included 7 FNGs

CIRCLE OF TRUST/BOM:
Leave no man behind and no man where you found 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.

Alphabet Loop

THE SCENE: Low 50s and the rain stopped right before we got started

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry Picker x5; Piano Tapper x5; Abe Vigoda x5; Tempo Squat x10

THA-THANG:
Mosey to the Duck Pond for a loop workout. Eight stations around the loop, stop at each one and do the exercises each time you run past. Did 5 on first loop than added 5 each subsequent loop till we got to 20 that started going down by 5.

  • American Hammers (2-ct)
  • Big Boys
  • Catalina Wine Mixer
  • Donkey Kicks
  • Explosion Merkins
  • Flutter Kicks
  • Gorilla Humpers
  • Hillbilly Walkers

Mosey back to the Grinder

MARY:
Overhead Claps x40; Seal Claps x20; Grady Corns x10; Hello Dolly x20; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIM got to learn their ABCs a little better

CIRCLE OF TRUST/BOM:

When I survey the wondrous cross

On which the Prince of glory died,

My richest gain I count but loss,

And pour contempt on all my pride.

Forbid it, Lord, that I should boast,

Save in the death of Christ my God!

All the vain things that charm me most,

I sacrifice them to His blood.

See from His head, His hands, His feet,

Sorrow and love flow mingled down!

Did e’er such love and sorrow meet,

Or thorns compose so rich a crown?

Were the whole realm of nature mine,

That were a present far too small;

Love so amazing, so divine,

Demands my soul, my life, my all.

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

Welcome to the platue

THE SCENE: Final cold weather beatdown for a while.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 reps
  • Good mornings- IC
  • High knees- 4ct IC
  • Grady Corns- 4ct IC
  • Dive bomber merkins- OYO

THA-THANG:
Thang 1

Wheelbarrow down GS switch at cone

Hold plank for 6

Burpee- bodyrow tabatta- 8 rounds 30sec on 10 rest

Partner carry back down

Switch at cone

Face scrapes- Bulgarian ss- 8 rounds 30 on 10 off

Thang 2

Mosey to platue of pain

Murder hornets up platue

Murder bunny 10yrd

10 manmakers, 10 lunges, 10 bbs

Repeat for 30 yards

Bearcrawl down and drag CMU

Repeat for 30min


Mary

Crunchy frogs IC- got like 10 in
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The importance of this group is so profound. It’s amazing to see the new pax step in and continue to build something special. We are having impacts on mens lives even when they don’t realize it.
MOLESKIN:
ANNOUNCEMENTS:
Flag hand off on 4/30

Torential Tuesday

THE SCENE: 50s. Lot of sky sweat. Bit of lightning so had to stay under cover.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Imp Squat Walkers, 10 cherry pickers, 5 burpees (plus a few others sprinkled in)
THA-THANG:
Had to pivot a bit. Did Sally song with merkins. Did another song with a basketball pass while holding a v-up. Thunder Struck with holding squat and a jump squat on each thunder.

Then we did a little free throw. Try to hit at least 3. 10 attempts. Miss is 5 drydocks for everyone. Make is 5 star jumps for everyone.

MARY:
ABCs, hold superman, pax roulette.
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
I’m in Customer Experience for my job, and I just got back from Disney world. A good book on the topic is the Experience Economy. It talks about the progression of economic value. How we started in a commodity based economy, progressed to goods, then service, and now Experience. At each level, people attribute a hire value and are willing to pay more for it. Hence, me paying way more than I should on stuffed animals at Disney. Anyway, the point being that an even higher economic offering is transformation. The best example is working out. You subject yourself to a bunch of uncomfortable experiences for the end result of a physical transformation in your body. And Disney is fun, but the more meaningful time I spend in the long run is in the things that invest in my own transformation. So where are you placing value? On stuff? On kicking back and having cool experiences? Or on investing time in transformation, physical, spiritual, etc.?
MOLESKIN:
N/A
ANNOUNCEMENTS:
Speedway is starting next week! Help by showing up or Qing.