F3 Knoxville

Tag: Saw

BlackJack

THE SCENE: 40 degrees, cool, damp, wet
F3 WELCOME & DISCLAIMER✅
WARM-O-RAMA:
Team Mosey

SSH x 21 IC

Tempo Squats x 11 IC

shake-out

THANG:

Team Mosey to top Parking Lot and play some BlackJack! (1-20, 2-19, 3-18….). Always adds up to 21- BLACKJACK!

  • BlackJack: Merkins/LBCs. Perform 1 Merkin, run to next light pole, perform 20 LBCs… 2-19, 3-18….
  • Indian Run around the AO
  • BlackJack: Burpees/BBSU
  • Indian Run back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
How do we treat guests? We welcome them, engage them, treat them with respect and dignity. PAX encouraged to take this approach with everyone! Why do we treat guests better than we treat our family, closest friends?
MOLESKIN:
Lunch Lady joined us from South Carolina. He killed it!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

DerbyDay

THE SCENE: muggy yet vaguely inspiring
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • -Michael Phelps x10 IC
  • -SSH x20 IC
  • -Squats x20 IC
  • -Merkins x10 IC

THA-THANG:

Mosey down the path, through the lower parking, periodically doing the following: Lunge / Side lung / Bear Crawls / Merkins / American Hammer / Dips

Mosey to big field.

Derby Race. With a Battle Buddy. 1st Pax runs the lap. 2nd Pax does the exercise. Switch when runner finishes a lap. AMRAP 3 Minutes. Rest 10 seconds. Then repeat with new exercise.

  1. Squats
  2. Merkins
  3. Carolina Dry Docks OR Hello Dolly

Mosey to another hill with 3 tiers (“something something’s Charge?”)

At the base.

SSH x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.

Squats x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.

Merkin CHOOSE YOUR OWN NUMBER OF REPS, OYO. Run up the hill. Jog down the hill. Plank until everyone is back.

Then. Run up and down hill AMRAP in 3 minutes.

Mosey to steps in front of Asylum.

Derkins on the benches x10 OYO

Then run up the steps. Jog down the steps.

Rinse and repeat AMRAP, 3 minutes.

Mosey to AO

MARY:
5 minutes of Dealers Choice.
COUNT-OFF & NAME-O-RAMA
8 brave souls
CIRCLE OF TRUST/BOM:

If you haven’t read it, I encourage you to read The Goal by Eliyah M. Goldratt (link below). If you’re not into reading, practice the art of asking yourself this simple question throughout your day in various situations, “What is the goal?” Whether it’s a difficult conversation with a spouse or deciding which task to tackle next at work. This simple question can help you dig through your personal biases and pay closer attention to the incentives and mental frameworks that are dictating your decision making. 

https://www.amazon.com/Goal-Process-Ongoing-Improvement/dp/0884271951

Physical Training is of Some Value…

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.