F3 Knoxville

Tag: Smuggler

37 Thanks

THE SCENE: Perfect gloom for Thanksgiving. Not too cold but just enough to make you keep going.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH- 10 4ct
  • Good Mornings- 5- 3ct down and up
  • CHerry Pickers- 5
  • Shoulder Taps- 10 4ct

THA-THANG:

Mosey to the base of ButterBilly hill with your CMu for some 37 Thanks

Complete 37 reps of each exercise. Than Rifle Carry CMU to cone up ButterBilly, about 37 feet away from start. Leave CMU and run the rest of the way to the top of the hill. At the top do 38 reps of corresponding core exercise before running back down the hill to your CMU, rifle carry back to start. Move to next exercise and repeat.

  • Thrusters  —> V Up
  • Hand Release Merkins —> LBC’s
  • mAn Makers—> Gas Pumps
  • Never cross dollys—-> V Up’s
  • Kranken Burpees—> LBC’s
  • Starfish Crunch —-> Gas Pumps

MARY:
Some LBC’s for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today is my birthday. At 37 I see where I can be a more effective leader in my community. It starts with me realizing where i have failed. I need to be better at leading by example when it comes to giving back and being a servant leader to my community. With this being Thanksgiving, I’m am grateful that i have the opportunity to give back and i want to be better at following through with that.

MOLESKIN:
ANNOUNCEMENTS:
Dec 18th Ugly Sweater Beer Ruck/Walk. M’s invited, don’t have to Ruck or drink beer, just come for the 2nd F!

Merry Merkinmas

THE SCENE: A lovely 30 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Arm circles x10; Little Bit of This, Little Bit of That; Tempo Merkins x10; Circle of Merkins going up to 4

THA-THANG:
We went on an Elf (Indian) Run all over the AO making twelve stops on the way

  • Stop 1 – Hand Release Merkins x10
  • Stop 2 – Stagger Merkins x10 each hand
  • Stop 3 – Donkey Merkins x10
  • Stop 4 – Merkin Escalator
  • Stop 5 – Knerkin x10
  • Stop 6 – Crucible Merkin x10
  • Stop 7 – Squerkin x10
  • Stop 8 – Pattycake Merkin x10
  • Stop 9 – Incline Merkin x10
  • Stop 10 – Breakdancer Merkin x10
  • Stop 11 – Decline Merkin x10
  • Stop 12 – Merkin Jack x10

MARY:
Q should have made the route a little longer so it was a long Mary.

Big Boy Sit Ups x20; Protractors; Never Cross Dolly x15; Hello Dolly x15; LBCs x20; Peter Parker x10; Overhead Claps x25; Catalina Wine Mixers x10; Tempo Squats x25

COUNT-OFF & NAME-O-RAMA
6 HIMs wished each other a Merry Merkinmas

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

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

Burpee EMOM

THE SCENE: Surprisingly warm morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10 in cadence
THA-THANG:
3 burpee EMOM while working on the below exercises. We worked for 44 minutes after the warm up, so it was 132 burpees total. Once list completed, work your way back up from the bottom

  • 100 thrusters
  • 75 cross court runs
  • Merkins
  • Iron Mikes (2 count)

MARY:
No Mary. We worked the whole time
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:
A shirt word on thankfulness, including for all F3 gives us and our community
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hey buddy

THE SCENE: 28 degrees n frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10, tempo merkins x 10, Peter Parker’s x10 .
burpee Dan from AO to the stop sign at the track . Audible part way through as it was taking too long

THA-THANG:
Hey Buddy(did not finish the whole WOD)

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , froggie squats 

    Lap 5 -merks, BBS, Peter Parker’s, froggie squats , burpees

    Lap 6- BBS, Peter Parker’s, froggie squats  , burpees

    Lap 7- Peter Parker’s , froggie squats , burpees

    Lap 8 -froggie squats  , burpees

    Lap 9- burpees

    Lap 10- victory lap !

MARY:
Box cutters x10 , lbc until done
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:
Being stoic , see pic
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run The Block

THE SCENE: Definitely getting colder

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Lunge across court and back; Butt Kicks across court and High Knees back

THA-THANG:
Indian run to the Oval Office with a heavier than normal CMU. PAX member that needed up with the CMU runs the loop counter clockwise while everyone else runs clockwise. Whenever passing the person with the CMU they give others an exercise to do 10 reps of. Put down CMU and join PAX running clockwise after completing a lap. First one to the block picks it up and starts counterclockwise, rinse and repeat for time.

MARY:
Indian run back to the grinder

Overhead Claps x50; Boxcutters x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIMs this morning

CIRCLE OF TRUST/BOM:
I went to a men’s conference two Saturdays ago and wanted to share a summary of what one of the speakers said.

The quote that stuck with me the most was: “Our families need more than a provider, they need a leader that provides.”

Lead with love and lowliness

John 13:1
“Now before the Feast of the Passover, when Jesus knew that his hour had come to depart out of this world to the Father, having loved his own who were in the world, he loved them to the end.”

Ephesians 5:25
“Husbands, love your wives, as Christ loved the church and gave himself up for her,”

John 13:12-14
“When he had washed their feet and put on his outer garments and resumed his place, he said to them, “Do you understand what I have done to you? You call me Teacher and Lord, and you are right, for so I am. If I then, your Lord and Teacher, have washed your feet, you also ought to wash one another’s feet.”

‭

MOLESKIN:
Pray for Smuggler as he works with his children to make good decisions, Pray for Walt’s neighbors, Pray for Swerve for God honoring solutions

ANNOUNCEMENTS:
Friendsgiving this Saturday the 20th at 6:30pm at the Cracker Barrel in Alcoa. Bring a new, unwrapped toy to donate to Children’s Hospital.