F3 Knoxville

Tag: Smoky

Heavy PT

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Merkins and the Sally song with weighted Squats
THA-THANG:
Weight vest/ruck beatdown, all movements performed under weight. Mosey around Alcoa, stopping at every other light pole for PT. We found ourselves at Suckmore and got most of the way through 7’s that included Merkins and Imperial Squat Walkers.

MARY:
Got back to the AO with just enough time for another round of Squats with Sally
COUNT-OFF & NAME-O-RAMA
Espy, Drifter, Smoky, Veep, Pinnochio
CIRCLE OF TRUST/BOM:
Shared the Message version of 2 Cor. 3

“Your very lives are a letter that anyone can read, just by looking at you. Christ himself wrote it, not with ink but with God’s living Spirit, not chiseled in stone, but carved into human lives and we publish it”

This verse is a great reminder to have your life be a letter worth reading!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout scheduled for the 28th at the Arsenal!

Chariot Dice

THE SCENE: mild. 70s. Not too humid. Good day for a run
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH and a warm up lap with stretches
THA-THANG:
8 squares with different exercises.

  • Goblet Squats
  • Dips
  • BBS
  • Merkins
  • Bent Rows
  • Box Jumps
  • Flutter Kicks
  • Decline Merkins

Start on a square and roll the dice. Do the number of reps shown and repeat. When you roll doubles, do double reps and then murder bunny to the next square.

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
8 HIMs and a 2.0
CIRCLE OF TRUST/BOM:
Life can feel pretty random when you’re in the middle of it. My own life was extremely random and chaotic in college. Drifting from place to place. Doing random jobs to make ends meet. But when you look back on life, you can see God’s providence at work. For example, all of my seemingly random work and school experience led to a random encounter for a great job which led to moving out here which led to randomly running in the park and randomly joining F3 and randomly dealing with a deep sin issue in my life. You see my point that it’s not really random. God is in control, and whatever random, chaotic, scary thing is going on, you can trust that God is working it out for your good even if it hurts.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lots going on.

3rd F type event at Swerve’s Church

Going away party for Avocado

CSAUP at dog pound

All the stuff for Hardship Hill

Ultimate Frisbee

THE SCENE: It was okay. Finally had cooled off a little, but still hot. Does that make sense? It was overcast. Maybe that is more descriptive? I digress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 LBAC, warm up lap, Bring Sally Up… yeah… sorry
THA-THANG:
Run to the soccer field. Tried to pick a word in the song to do a tuck jump. Failed at first, but adjusted.

Everyone throws a disc. Farthest throw gets to run to the disc. Everyone else lunges. (Nair got to hold a squat in the sprinkler lol!) Farthest 2 throws pick Ultimate Frisbee teams.

Play Ultimate Frisbee inside the 18 yard box. Every time the Frisbee hits the ground, 5 burpees (later merkins, and then BBS).

When you score, 5 monkey humpers. When you’re scored on, 2 body builders.

Run back to AO, Mary on the way.

MARY:
15 box cutters, 15 V-Ups, indian run, hold squat.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Life is short. We don’t know how long we have, but we know it is limited. Do we spend our time in alignment with what we say we value? Spending a little bit of time on the right things over a long period of time has a cumulative effect. You don’t have to spend 8 hours a day on building relationships or whatever is important to you, just 20 or 30 minutes consistently can make a difference. For me, fun with friends is something I value, so I encorporated it into today’s workout. Find those things you can spend your time on and spend it wisely.
MOLESKIN:
Mentioned “In Time” movie as an example.
ANNOUNCEMENTS:
3rd F opportunity on the 15th at Swerve’s church. Drifter speaking. Also CSAUP coming on the 21st!

Run The Rock

THE SCENE: 70 degrees and 85% humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x10, Guardian (in honor of our guest from Cleveland) run to the fountain carrying a 20 pound rock

THA-THANG:
The person with the rock runs counter clockwise around the loop while rest of the pax runs clockwise. Person with rock gives rest of pax an exercise as he passes them. (20 reps of all exercises) When person with rock gets back to the start he sets down the rock and joins the pax running clockwise, next man to get to the rock picks it up and goes counter clockwise.

MARY:
Guardian run back to the Grinder; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
11 HIMs this morning including Undertaker from F3 Cleveland

CIRCLE OF TRUST/BOM:

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,” Romans‬ ‭5:3-4‬

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians‬ ‭4:6-7‬ ‭

When we go through difficult times in our life we can have peace and hope through Jesus. No matter what you have faced, are facing, or are going to face hold onto the promises of God.

MOLESKIN:
Pray for Drifter’s wife as her leg continues to heal

ANNOUNCEMENTS:
Men’s breakfast at Swerve’s church on 8/14. Drifter will be the speaker. Cost is $5. Please let Swerve or Rep Sleepy know if you plan on coming.

Crazy 48s, Bomb Shelter edition

THE SCENE: Dry, but with the usual midsummer thick-as-pea-soup air.
F3 WELCOME & DISCLAIMER
Pretty sure the disclaimer happened… YHC was a bit late getting down to Alcoa.
WARM-O-RAMA:
25x SSH IC courtesy of Drifter
5x Cherry Pickers
10x Rockettes
10x Imperial Squat Walkers
10x LBAC each way

THA-THANG:
Crazy 48s on the grinder:
24 merkins at Pavalon end, 24 at the Scrapyard for a total of 48
Half-lap mosey around the park (about a quarter mile)
12 merkins and 12 iron mikes at each of the 4 corners of the grinder for 48 each
Half-lap around the park
8 merkins, 8 iron mikes, and 8 V-ups at each corner plus the midpoints of the long sides. 48 each again.
Half-lap around the park
6 each of merkins, iron mikes, V-ups, and 8-ct body builders at each corner of a figure-8 around the grinder for the last 48.

MARY:
Just finished the last 48 right on time. No Mary today.
COUNT-OFF & NAME-O-RAMA
11 came out to kick Thursday square in the jaw.
CIRCLE OF TRUST/BOM:
My mother in law passed away from Alzheimers a couple of weeks ago. As the disease progressed and took more of her mind, she forgot who anyone was. But she never forgot the Lord, and still talked to Him and about Him to all of us. At her Celebration of Life service, we played the old hymn “It Is Well”, because even until the end she knew that it was well with her soul. Ended the COT by singing that hymn.
MOLESKIN:
Terribly sorry about being late. But those 48s would have been a bit crazier if I hadn’t turned around for a pit stop.
ANNOUNCEMENTS:
So much to do! 2.0 workout next weekend, Off the Chain next month. Sign up!