F3 Knoxville

Tag: Skeletor

Core it up

THE SCENE: rainy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Skeletor led SSH, Tempo merkins and tempo squats, Willy Mays Haze,  Chattanooga Cherry pickers Knoxville Cherry pickers.  Shoulder burn
THA-THANG:
Core it up  did these exercises tempo to music

Imperial squakers.

Little Baby crunches

Awkward turtles

Holding bear crawl

Thunderstruck:(Plank and merkins)

MARY:
Did some holding leg raise,  and hello dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.
Romans 12:2 ESV
https://bible.com/bible/59/rom.12.2.ESV

MOLESKIN: 

Your day is either won or lost in the mind. One of the fundamental messages of the New Testament is transformation. Everyone in Christ is a new creation! “The old has gone, the new is here!”

 

Why, then, aren’t we all experiencing transformed lives?

 

I’ve met so many Christians who have given up on the idea of truly changing. They’ve tried and tried. They’re sincere and committed to Christ, but Christianity is “not working” for them.

 

Spiritual fatigue. Your faith has stalled. You’re stuck, not growing, and out of energy.

Spiritual frustration. You can’t seem to overcome some private sin or maintain spiritual discipline.

Spiritual exhaustion. You keep trying to pray more, read the Bible more, serve more, worship more, but it’s not making any difference.

Jesus did not come to tell you how to just be the best version of yourself. He came to make you new. That’s what you long for, and that’s what God promises.

ANNOUNCEMENTS:
Convergence July 8th

9 Eagles mod

THE SCENE: cool and calm. Perfect.
F3 WELCOME & DISCLAIMER

check
WARM-O-RAMA:
Light CMU run to the track
THA-THANG:

    • 11 Push Ups
    • 11 Lunges (total)
    • 11 CMU Overhead Press
    • 11 CMU Overhead Squat
    • 11 CMU Swings
    • 11 Flutter Kicks (4 count )
    • 11 Mountain Climbers (4 count)
    • 11 V-Ups
    • 11 CMU Plank Pull Throughs (total)
    • 101 meter CMU Farmer Carry
    • 101 meter CMU Overhead Carry”NINE EAGLES”3 rounds completed with running a lap between rounds

MARY:
Roulette rounds of plank, Freddie mercury, LBC’s

CIRCLE OF TRUST/BOM:

On the evening of March 29, 2023, two 101st Airborne Division (Air Assault) helicopters crashed in Trigg County, Kentucky. The crew members, all members of C company 6-101 Aviation Regiment, 101st Combat Aviation Brigade, were flying two HH60 Blackhawk helicopters during a routine training mission when the incident occurred. All nine soldiers who were aboard the helicopters died in the crash. All were posthumously awarded the Meritorious Service Medal, and three soldiers were posthumously promoted in a memorial service and award ceremony held in Clarksville, Tennessee on April 13. The June Tribe WOD is in honor of these 9 soldiers.

Gone but never forgotten. Do this workout in honor of them.

Live each day as if you don’t have another

ANNOUNCEMENTS:

KARM DRAGON BOAT FESTIVAL

June 17th

CONVERGENCE Shamrock

JULY 8th, 7:00AM

Steam was on Q here but we have rescheduled let’s show up in force at Shamrock.

F3…In the Nude!

JULY 29th, 7:00AM

Beach beatdown in as little as you can wear. No shoes, no shirt, no problem.

F3 call to action for veterans

17 veterans a day commit suicide

If you would like to join a task force to target veterans and recruit them to F3 contact Daniel Anders.

Q calendar this week, Skewer, Piston, Candy Crush

Mighty Morphin Power Rangers

THE SCENE: 58 degrees and a calm and beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Tempo Squats, Tempo Merkins, Grady Corns, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished in record time!

Ruggers Run back, taking the long route behind the building and around to the front, all while carrying the gear!

MARY:
Partial shoulder burn, followed by tribute Mary from all the current AOQ’s present and the Nan’tan
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.” (Ephesians 4:2-3, NIV)

Humility is a dying virtue.  As one person put it, we live in the Culture of Narcissism.  We are infected with the IDI Syndrome (I-Deserve-It).  The IDI-ology places a premium on the needs of the self over the needs of others.  According to the IDI Syndrome, having a “meaningful relationship” means someone is “meeting my needs.”  We live in a consumer culture where luxuries have become necessities and we have moved from “need” to “want” to “deserve.”  I want it, therefore I need it, therefore I deserve it and I’ll kill to get it.  We are overdosing on everything: food, data, relationships, possessions, pleasure…  What we “need” is to become more “Christ-centered” and less self-centered.  We need to become “small-minded” if we want to get “big-hearted.”  Small acts of kindness and faithfulness are often great acts of courage.

MOLESKIN:
A big thanks to Median for coming out to be our impromptu photographer!  He easily got in twice as many steps as any one of the rest of us.  Looking forward to seeing some of the shots!

Felt honored and privileged to have two former AOQ’s, three current AOQ’s and the Knoxville Nan’tan join me and the others today.  We had enough superheroes today to make a cartoon series and a movie trilogy!

ANNOUNCEMENTS:
Hardship Hill after action meeting tonight at 7pm & Crafter’s Brew; KARM Dragon Boat Festival on June 17th

Thievery is the sincerest form of flattery

THE SCENE: 60 Degrees with a thick layer of humidity
F3 WELCOME & DISCLAIMER Yeppers
WARM-O-RAMA:
15 SSH; 10 Tennessee Rocking Chair, 10 Tempo Squat, 5 Side Plank Stretch, 10 Tempo Merkins; 10 LBAC Foreward, 10 seal claps, 10 Hallelujahs, 10 Bobbit Cherry Pickers, 10 LBAC Reverse
THA-THANG:

*STOLEN FROM ROCKET @ THE PROJECT*

Memory Card Game. Q placed two sets of cards arranged in a 5×4 square. Each Card has a workout designed. PAX split into teams and played the memory card game. If they flip over two cards that match they preform the exercise then run to the end of the lot and remove those from the board. If they don’t match then they preform both exercises, run to the end of the lot. Flip them over and try again.
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8 Lovely PAX
CIRCLE OF TRUST/BOM:
Reading a book called “Comfort in Crisis”. Talks about how the body and spirit improve by doing really hard challenging physical tasks. Made me wonder if the same benefit could come from doing the difficult things spiritually. Praying when you seem way to busy, bringing the lord up to someone who doesn’t want to hear it, showing grace to someone you really don’t necessarily like. 

MOLESKIN:
Prayers for Travelers, injuries, & VBS/Bible Schools
ANNOUNCEMENTS:
Volunteer Workday @ Asylum this Sat.; Dragon Boat Races for KARM with FIA on June 17th; Convergence July 8th @ Shamrock; July 29th F3 in the NUDE!!; Taco Ruck @ Rampart this Saturday starting @ 5:30

Awkward Carry

THE SCENE: Cool, dark, steamy from the pre ruckers.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slower paced with more focus on stretching and core stability.
THA-THANG:
6 Rounds

12 CMU deadlifts, 9 CMU curls, 6 over head presses

After each completed round carry your coupon down the parking lot and back using the specific carry method.

  • Rifle
  • Farmer
  • Bear Hug
  • Zercher
  • On Shoulder

Final round we formed a fireman’s bucket line and passed the 100# sandball down and back.

Then we spaced out walking three feet for each hand off.

Then we each took a turn full distance carrying, handing off to next each trip.
MARY:
Circle up at the start for ab blast.
COUNT-OFF & NAME-O-RAMA

  •  Lucille
  •  Skewer
  •  Skeletor
  •  Feeny
  •  Candy Crush
  •  Piston
  •  Michelin Man
  •  Ride Along
  •  Foghorn Leghorn

CIRCLE OF TRUST/BOM:
Why are you doing what it is you are doing? Self evaluation for our motivations in life.
MOLESKIN:
Very happy to jump in and cover for Wilbur. Extremely proud the group handled that weight as well as they did.
ANNOUNCEMENTS:
Taco Ruck this Saturday at 5:30!