F3 Knoxville

Tag: Rep Sleepy

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.

No legs

THE SCENE: Perfect weather for a no legs beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins, overhead claps
THA-THANG:
Stations arranged around the grinder, rotate every 2 mins and run the apex loop

Beatdown stations

-merkins

-arm twists w bricks

-power u w bricks

-dry docks

-curls w CMU

-tricep raises w CMU

-inchworm merkins

-lawn mower pulls

MARY:
More non-leg work with bricks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Phil. 4, 6-7 How often are we anxious without going to the Lord with prayer and supplication? If we do he promises us peace that pases understanding.
MOLESKIN:

Avocado returns to Egypt on Saturday, safe travels brother!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.