F3 Knoxville

Tag: Shenanigans

Flags and Bags

THE SCENE: Speedway is a beautiful AO at the foothills of the Smokies. Sun rise over the mountains, clear sky’s. Yea you can imagine.
F3 WELCOME & DISCLAIME
WARM-O-RAMA:

Tabatta warm up 30 sec on 10 seconds off

  • merkins
  • Cherry pickers
  • Rev lunge and reach
  • Thrusters
  • Shoulder taps
  • High knees

Pax picked up flags and moseyed to entrance of the church.
THA-THANG:
Pax picked up two sand bangs at entrance of church

Split pax into two groups

Each group takes a flag and a bag

One pax carry flag one pax runs with sandbag in each group.

Head right out of AO heading down Chapman Highway

Every .25 mile pax will stop- 10 leg raises, 15 Squats, 20 Merkins. Half plank till 6 up. Q Call 6 up

Switch who carries flag and bag after check points.

If pax carrying bag stops before .25 that group has 1 burpee at check point. If pax stops twice or walks add additional burpee for each time.

Run to foothills Dr turn right

Go to left in neighborhood

Teams split up and for a race.

The roads in the neighborhood are set up in loops. The groups raced around the loop in opposite direction winner gets back to start first.

Each group carries their bag and flag

Loser 10 burpees

winner merkins till 6 for losing pax finishes

We moseyed up the road towards as it turned out a house Cowpatty and Shenanigans are renovating. Run down hill to end of cul-de-sac 10 merkins, Bernie back to top.

Walk back to Chapman highway

Run back to AO. Nice climb up Chapman . Every .20 mile we stopped and did 10 leg raises.

Switch who Carrie’s flag and bag

 

MARY:

Core EMOM

20 BBS

20 Gas pumps

20 X factors- round 1 2ct rd 2 and 3 sc. 

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

To become a father is not hard. To be a father, however, is.

Dad dreams, he plans, he struggles, so that we might have the best

MOLESKIN:

the free advertising and horn honks made the run more enjoyable.
ANNOUNCEMENTS:

Convergence July 2.
Beer Mile July 16th

Speedway-Who made this thing up?

THE SCENE: Pleasant 67 degrees. Welcomed break to the heat and humidity  that we have had this week.
F3 WELCOME & DISCLAIMER

1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be her

5. Know your limits and do the best you can


WARM-O-RAMA: Continue reading

Speedway Death Crawl + All About The Benjamins

THE SCENE: Hot and muggy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
All done IC.
SSH x20; Windmills x10; Cherry Pickers x10; Tie Fighters x10 each leg.

THA-THANG:

Death Crawl – PAX  lined up on path and started bear crawling. Last in line did 5 burpees then ran to catch up to group, tagging last person in line and running to front of bear crawl line. Tagged  PAX did his 5 burpees then ran to catch group. Rinse and repeat until everyone has did burpees.

All About The Benjamins 

Two stations on opposite sides of the field.  On CMU station, PAX did sets of: 25 curls, 25 skull crushers, 25 bent rows, 25 BBSU w/ overhead press.  On opposite station, PAX did sets of: 25 Bobby Hurleys, 25 mountain climbers, 25 merkins, 25 Peter Parkers.

PAX would do an exercise on one side, then sprint to the other side and do that side’s exercise. Rinse and repeat until we couldn’t lift our arms anymore.

MARY:

  • Alternating Shoulder Taps –  in cadence
  • American Hammers – in cadence 
  • Arm stretches.

COUNT-OFF & NAME-O-RAMA
11 HIMs.

CIRCLE OF TRUST/BOM:
Acts 9:15. We all “carry a name”: our family’s name, our employer’s name, our church’s name, our Lord’s name. How well are you carrying the name?

MOLESKIN:

  • Bats at Burnout’s house
  • Banjo’s Wedding and travel
  • Doppelgänger, rep sleepy – travel
  • Trousers – family and job search

ANNOUNCEMENTS:

  • 2.0 workout at Bomb Shelter – 6/25 at 0815
  • Convergence at JUCO – 7/2 – sign up on Slack. No other beat downs that morning.

Speedway – Poker Face (Streaker VQ)

THE SCENE: Warm and muggy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Alarm Clocks x10, Side Straddle Hops x10 (IC), Morning Call, 20m HAMR Shuttle runs (3 rounds)

THA-THANG:

  • Deck of cards setup at two separate locations roughly 250m apart. HIM drew a card, performed the workout on the card, ran to the next station and repeat
  • Heart = Burpee, Diamond = Superman Merkin, Club = Iron Rocket, Spade = Big Boy Situp, Joker = 50 Plank Jacks
  • Ace = 1 rep, 2 = 2 rep… Jack = 11 reps, Queen = 12 reps, King =13 reps

MARY:
Lots of good stretching

COUNT-OFF & NAME-O-RAMA
Shenanigans, Grouch, Cow Patty, Malfoy, Halfday, Outhouse, Pennies, Doctor, Trousers, Banjo, Hoosier and Streaker, Burnout and Curtains. Moneybags (John Platt) was also in attendance from out of town, but unable to tag

CIRCLE OF TRUST/BOM:
Integrity First (Proverbs 20:7), Service Before Self (Matthew 23:11) and Excellence in All We Do (Colossians 3:23)

MOLESKIN:
Travel for Doggleganger, Grouch and Rep Sleepy. Prayers for Trousers and his family

ANNOUNCEMENTS:
2.0 workout at Bomb Shelter on 6/25 at 0815, Convergence on 7/2 at JUCO, Fireworks and family day on 7/4 at Seymour First Baptist (aka The Speedway)

Deck of Death Speedway Edition

THE SCENE: Mid-60s, cool but not too cool, great weather for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Pickers x5, Little This, Little That, Michael Phelps
THA-THANG:
Deck of Death.  Circle up, PAX picks card to determine exercise and rep count.

  • Diamonds = Pull-up Hangs and Bent over Rows (handful of PAX use monkey bars to hold at 90 degrees pull-up while remaining PAX do Bent over Rows which is back parallel to ground and bring CMU up to chest)
  • Clubs = Goblet Squats
  • Hearts = BBS
  • Spades = Blockees (modified for whole group to Merkins after almost 75 blockees in 15 minutes)
  • Number card = number x 2
  • Face card = 25 reps
  • Ace = 30 reps
  • Joker = 40 skull crushers (tricep extensions over head)

MARY:
Hold plank for time
COUNT-OFF & NAME-O-RAMA
14 HIMs with 2 FNGs – Outhouse (FNG Welcome!), Trousers, Doctor, Hooiser, Malfoy, Cow Patty, Halfday, Pennies, Shenanigans, Streaker, Rep Sleepy, XYZ (FNG Welcome!), Doppelganger, Grouch
CIRCLE OF TRUST/BOM:
Building from Trousers word on Tuesday.  As men, we feel as if we are not allowed to be vulnerable; that we have to pick ourselves up by our own bootstraps and do it alone.  YHWH never meant for us to go it alone in this world as Ecclesiastes 4:9-10 says.  It is hard to open up because we do not want to be seen as weak or be judged for our failures.  However, there is some comfort in knowing that what we are experiencing, other man have experienced or suffered through as well.  You are not alone.  We need to stop pretending like we are and that we are the only ones who have experienced the things we have experienced when there are plenty of guys out there and can just say, “I hear ya man!  Life sucks!”
ANNOUNCEMENTS:
#thespeedway launch on Saturday from 6A – 7A!  Woop woop!  Convergence, July 2 @ JUCO.  No other beatdowns in Knoxville area on this day.  Go to JUCO or stay in the fartsack (psst, we’d prefer you come to JUCO).