F3 Knoxville

Tag: Smuggler

Extraction team 6

  • THE SCENE: sunny and beautiful 
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

right into a mosey with some Frankenstein along the way
THA-THANG:
Mosey to elementary school

when pax arrived we realized the monkey bars and low bars had been removed so pull-ups are more difficult, still we proceed

Thang 1

  • 25 pull ups
  • 50 Merkins
  • 75 single count iron mikes
  • run to top of road hill
  • held squat for 6

Mosey to high school football field – on the way Q checked his phone to see that Moses had called, pax linked up with Moses by high school

Thang 2- modified Nolan Richardson

  • Solo
  • 50 burpees, every 25 run 50 yard one Bobby Hurly
  • 100 Squats – every 50 run 50 yard one BH
  • 50 LBC every 25 run 50, 1 BH
  • 100 little baby arm circle, every 50 run 50, 1 BH

Thang 3

  • pax ran stadium stars started at home stands go up left side and down right, went up rows with hand rails-2 on home side, ran to visitors
  • run up visitors stands same up left down right. About 12 rows
  • headed back to AO
  • ran 30 sec walk 1min 2 rds
  • ran 1min walk 30 seconds 2 rounds
  • Q stopped pax at bottom of hill that leads up to the grindstone
  • Rep Sleepy called jailbreak
  • finished run back from High school in 6min

 

MARY:
Pax roulette

  • Moses Superman’s
  • Rep sleepy – flutters
  • grouch- windshield wipers
  • Q- leg raise hip raise combo
  • lbc for time

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I’m thankful I can confess when I fail as a husband and know that other men have the same challenges. Thankful for an M that’s not afraid to call me out when I’m wrong.
MOLESKIN:

moses rucked from the Arsenal to the Bombshelter, Q did not realize this till I was giving his a ride back to the Arsenal. It was a great F3 moment.
ANNOUNCEMENTS:

flag hand off this Saturday!!

Guess who’s back. Back again

THE SCENE: mid 50’s this morning. It felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X20 each way

SSH X20

TEMPO SQUATS X10

Windmills X10

THA-THANG:
4 stations. Approximately 10ft apart

Do workout at each station: Catalina Wine Mixers, Leg Raises with Oblique lift, Heel touches, X-factors

Barrel Roll to next cone then Inchworm back to start

add reps each time:

X10, X20, X30

MARY:
Super mand and Side Crunches in cadence X10
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:
Sometimes it’s good to go back and do a workout that you’ve done before.
MOLESKIN:
This beat down is similar to my first Q. I wanted to see how I’ve changed and improved since.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rise & Grind

THE SCENE: Chillin at 38 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (duh)
Run down and back
Tempo Squats
Run down and back
Fancy Cherry Pickers (Pax Mumble)
Run down and back

Mosey to beatdown location

THA-THANG:
2 Beatdown locations; 1 on the street and 1 on the greenway. Pax will run from location 1 to location 2 and perform the 1st movement. They will then run back to the original location and complete the 1st movement. Continue through all movements and then rinse and repeat.

*Cones in middle of beatdown locations require 3 burpees to pass each time
*Pax bernie up the hill to beatdown location every time

  • Greenway Side:
    • (20) Merkins
    • (15) V-Ups
    • (25) Big Boys
    • (20) Merkins
      (20) Aussie Burpees
  • Street Side:
    • (30) Air Squats
    • (20) Walking Lunges
    • (20) Jump Squats
    • (40) Monkey Humpers
    • ( 30) Pickle Pointers

MARY:
KY – Flutter Kicks
Veep – WWII
COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
ISI – Proverbs 27:17-20
Just as iron sharpens iron, friends sharpen the minds of each other. Take care of a tree, and you will eat its fruit; look after your master, and you will be praised. You see your face in a mirror and your thoughts in the minds of others. Death and the grave are never satisfied, and neither are humans.
MOLESKIN:
Take time to self reflect, check yourself and your daily habits. Are you hiding things from your loved ones, co-workers, or even yourself? Take the time today to deep dive into yourself, reflect and repent (if necessary); change the course and make things right before it goes too far. STOP attempting to fix ourselves with worldly options/solutions, they only leave us wanting more.
ANNOUNCEMENTS:

Bataan Death March in April

THE SCENE: Fantastic workout weather –  65 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers (3 count) x10 – IC

Shoulder taps (4 count) x5 –  IC

Tempo Merkins (4 count) x 5 – IC

Tempo Squats (3 count) x10 – IC

THA-THANG:

DORA Style workout. PAX A runs to the 50 yard line and performs 10 merkins and runs back to the starting line while PAX B works through the workouts below. When all groups complete station #1, PAX forms a line on the track and performs the “Bataan Death March”. Once everyone has completed the 3 burpee cycle, run back to the starting line and start on the next workout. The “Bataan Death March” was completed between each exercise category below.

  • #1 100 squats
  • #2 200 curls
  • #3 300 LBCs

Rinse and repeat.

MARY:
No time left for MARY.

COUNT-OFF & NAME-O-RAMA
Veep, Smuggler, Butterfingers, Walt, Pinnocchio, KY, and Baby Weight

CIRCLE OF TRUST/BOM:
My focus lately has been working to develop more effective time management skills. Pre-kids, this was one of my strong suits. However, this skillset has become much more challenging with two kids under three coupled with a more demanding job. Personally, I need to spend more time in prayer and in God’s word, but I continue to make the lame excuse of “I don’t have time”. Similar to my personal belief about God’s ability to provide more with 90% (or less) of our money via tithes than we can independently with 100% of our money, this same principle applies to time. It is purely about “relentlessly prioritizing” the important things in our life, and it is time for me to re-assess my priorities when it comes to how I spend my time on a daily basis.

MOLESKIN:
None
ANNOUNCEMENTS:
None

Speedway DORA-cide

THE SCENE: Unseasonably cold for the middle of April but we didn’t stay cold long

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry Pickers x5; Abe Vigoda x5; SSH x20; Tempo Squat x10

THA-THANG:

Mosey to one of the small soccer fields and did some partner work. One partner did ran a 5 cone suicide doing burpees at the cones, increasing by one at each cone while the other partner worked through the exercises. Everyone was working through the exercises a second time when recover was called.

  • 100 Merkins
  • 200 Big Boys
  • 300 Squats

MARY:
Rep Sleepy afterburner (Overhead Claps x40, Seal Claps x20, Grady Corn x10); Flutter Kicks x20; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
12 HIM that included 7 FNGs

CIRCLE OF TRUST/BOM:
Leave no man behind and no man where you found him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.