F3 Knoxville

Tag: School Zone

Big Mac Burner

THE SCENE: 34 degrees with a bit of fog.  A beautiful Thanksgiving morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, to the curb for tie fighters x10 4ct left and right sides, mosey down to other end for tempo mericans x10 and mountain climbers x10, mosey back for 4ct imperial walkers x10, mosey back down parking lot for 10 burpees OYO
THA-THANG:
Start at the pavilion for 3 rounds of 20 table rows, 20 dips, and 20 standing calf raises

Mosey to poles next to circus maximus for 5 OH Claps, 5 squats, and 5 Monkey humpers at every pole (10 poles) 4ct flutters waiting on 6

Mosey to Cardiac for 4 cones up and down (2 times) with 5 4ct flutters at every cone

Mosey to front of Asylum for 3 burpees at every other light pole to crosswalk.  Tempo mericans wait on 6 then perform 5 burpees OYO because Cheatsheet was late. Mosey up stairs towards overlook.

At overlook partner up for: Partner 1 runs loop while Partner 2 does AMRAP Mericans.  Same process for LBC’S

Split in 2 groups for 5 squats at every tree ad lunge in between

Mosey back and circle up.

 

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

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
1 Thessalonians 5:16-18
ANNOUNCEMENTS:

Black Friday at The Equalizer

THE SCENE: Mid 30s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 ssh

1 burpee

10/10 LBAC

2 burpees

15 imperial walkers

3 burpees

10 rockettes

4 burpees

5 Abe Vagodas

5 burpees

THA-THANG:

Mosey to splash pad

EMOM

10 min:

10 box jumps, 10 squat thrusts

Mosey

EMOM

10 min:

10 merkins, 10 dips

Mosey

EMOM

10 min:

10 shoulder taps, 10 Freddy mercs

Fellowship mosey to the AO

CIRCLE OF TRUST/BOM:
Luke 17:11-19

4 Corners in a Straight Line

THE SCENE: Y’all it’s starting to be cold, like every day. 

F3 WELCOME & DISCLAIMER: Did this. No questions. 

WARM-O-RAMA: Blindside warm-up things 

THA-THANG:

Mosey to Flagpole for 20 jump-ups/steps // Mosey to Playground 10 pull-ups

Mosey to the upper parking lot for “straight-line” 4 corners. 4 stations of exercises, each cardboard has 3 exercises on it. Do the top exercise then move to the next station. Do all 4 stations 2x then mosey to dock for 20 CDD then to the Bathhouse for 10 pull-ups. Return to Stonehenge to lunge around waiting on the six. Repeat the whole process with the second exercise on the board. Then repeat for the third exercise.    

  • Round 1
    • 20 Merkins
    • 20 BBS
    • 20 Squats
    • 20 4 count Flutter Kicks
  • Round 2
    • 10 Burpees
    • 20 LBCs 
    • 20 Diamond Merkins
    • 20 4 count Freddie Mercury
  • Round 3
    • 20 Iron Mikes
    • 20 American Hammers 
    • 20 Smurf Jacks
    • 20 Hello Dolly

Fellowship Mosey™ back to AO

MARY:

Ring-of-Fire with 3 Merkins 

COUNT-OFF & NAME-O-RAMA

12 HIMs did the Beatdown; 1 Mall Walker 

CIRCLE OF TRUST/BOM:

“You’ve got to ask for faith every day. You have to read about those people who exercised faith. You have to read the Scriptures.” –Mother Mary Angelica. Mother Angelica was a Roman Catholic nun of the poor Clares of Perpetual Adoration. She founded the Eternal Word Television Network (EWTN) in Birmingham, Alabama in 1981. This quote from Mother Angelica hit me hard yesterday because I have to remember to choose faith daily. In F3, the Fitness is the easiest part for me in that I can get up and meet my brothers in the Gloom. Fellowship is the next easiest, but still difficult. I love the Fellowship that pre-rucks and beatdowns give, and most of you know that I love the fact that Slack offers continual communication with the PAX of F3Knoxville outside of the Gloom, but the 2nd F can still be difficult for me in that I sometimes forget to be that friend that many men need me to be. Not only to be present and reachable but also to be there to listen when needed. 

The 3rd F, Faith is the most difficult for me. I can’t meaningfully go on “auto-pilot” with my faith. I have to actively choose my faith. I have to actively read my devotions, say my prayers, and be present for God. 

ANNOUNCEMENTS:

Asylum AM/PM combining at 7 am on Thanksgiving for an hour beatdown

Christmas Party — Let Judge Judy know if you’re coming by Dec. 1st. Slack channel #annual-christmas-party. 

Brovember reminder.

Equalizer Block Party

SCENE: 30° & Windy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Cherry Pickers IC
  • SSH IC | Grady Corns IC
  • SSH IC | Windmills IC 

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Lunges 
  2. BBS
  3. Dips 
  4. Shoulder taps
  5. Merks 
  6. Flutter Kicks 
  7. Burpees 
  8. Squats 

MARY: 

  • Fellowship Mosey™️

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Are any of you suffering hardships? You should pray. Are any of you happy? You should sing praises. Are any of you sick? You should call for the elders of the church to come and pray over you, anointing you with oil in the name of the Lord. Such a prayer offered in faith will heal the sick, and the Lord will make you well. And if you have committed any sins, you will be forgiven. Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.”

‭‭James‬ ‭5:13-16‬

Rounding the Bases @ The Equalizer 11-10-21

THE SCENE: A few degrees warmer today, and beautiful starry skies
F3 WELCOME & DISCLAIMER: completed successfully, and without question or hesitation


WARM-O-RAMA:
Side Straddle Hop IC (10); Tennessee Rocking Chair IC (10); LBAC IC (7-front 7-back); 3 burpees
THA-THANG:
PAX Counted Off in 1’s and 2’s and moseyed to the Flag Pole for Ghost Man Baseball.  1’s started on the bases first while 2’s completed the exercise in parentheses until the 1’s returned.

“Ghost Man Baseball” – break a quarter mile track into fourths and designate home, first, second and third.  Run from home to first, complete the designated exercise, and then return home.  Next run from home to first and complete that exercise, then on to second to complete that exercise, and then return home.  Next to third and back.  Lastly from home to home, and then back all the way around.  While one team is on the base path the other team is completing a group exercise while waiting for the other team to return.

1st Base – 15 Merkins (High Plank + Alt Leg Raises)

2nd Base – 10 Iron Mike + Squat Jumps (Reverse Crunch)

3rd Base – 15 Derkins (Dead Bugs)

Home – 10 Burpees (Flutter Kicks)

MARY:
Light Jog from Flagpole to Stonehenge, and then on to the Splash Pad for step-ups while the 6 finished up, then back to the AO.
COUNT-OFF & NAME-O-RAMA
8 – Ribbed, Blindside, Choir Boy, School Zone, Aladdin, Snitch, Trunk, and FNG “Submarine”
CIRCLE OF TRUST/BOM:
Psalm 36
MOLESKIN:

ANNOUNCEMENTS:
Coats For The Cold are due this Friday.  Blindside will collect.