F3 Knoxville

Tag: Smuggler

Work like it’s up to you

THE SCENE: A cold but clear morning at the bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

arm circlesx10
THA-THANG:

100 repetitions of each of the following. When a rest is needed, run to opposite end of grinder and back. When complete with list, over head carry CMU across grinder with a 3 burpee penalty each time you put it down. Rinse and repeat as needed

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Not much time left, but LBCs until time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lt. Col. George Russel Barber was a chaplain who landed on the beaches of Normandy on DDay. He ended up getting stuck to where he couldn’t scale the wall in front of him and had to dig a fox hole to shelter himself from enemy fire. When asked about it, he said:

”I prayed as if everything depended on the Lord, and I dug as if everything was up to me. The Lord and I got that foxhole pretty deep”

 

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

Cones and Concrete

THE SCENE: 43, damp, swampy, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 10

Tempo squat IC x 10

LBACs IC x 8 forward/reverse

THA-THANG:

Mosey to grab CMU and head to Oval Office.

Stations set up along track. Sprint done in one straightaway and Bernie along the other. Stations as follows:

– CMU OH carry

– 20 OH press 50# concrete / 20 bent over row 50# concrete and lunge to next cone

– Burpee broad jump

– Sprint

– Bear crawl

– Bernie

Concrete bags ended up busting d/t rain the night before so merkin x20 and dry dock x20 substituted.

MARY:
Hold high plank.

Shoulder taps IC x 30

Merkin IC x 10

Dry docks IC x 10

Catalina wine mixer IC x 10

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
One of my favorite scripture readings is Isaiah 6:8. I try to incorporate it into my prayer life as often as I can.

Then I heard the voice of the Lord saying, “Whom shall I send? And who will go for us?”

And I said, “Here am I. Send me!”

Without hesitation Isaiah offers himself up to the Lord. May we ask God to use our skills and talents to change this world. Don’t wait on other people to fulfill a void that Gods calls YOU to fill. Ask God to send you into this world and do good for the Kingdom.

MOLESKIN:
Don’t exercise with wet bags of concrete.
ANNOUNCEMENTS:

Oval Office Seabiscuit

THE SCENE: Upper 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH while we waited for the last couple to circle up.
THA-THANG:
Mosey over to the track:

Exercises are 10 Merkins, 20 BBS, 30 Squats. After completing, run 1 lap. Repeat exercises again, then 2 laps… then 3… then 4… then start working back down.

 

MARY:

Repeat these until time runs out

  • 6 inch crunches x20
  • Flutter kicks (4ct) x20 IC

COUNT-OFF & NAME-O-RAMA
7 PAX this morning
CIRCLE OF TRUST/BOM:

We are all used to having instant gratification. Between 1 click shopping on Amazon delivered the next day, to not even having to go into grocery stores to get food anymore. Our gratification timeline does not line up with God’s. Time for him is nothing like it is for us. It’s hard for us to be patient for things when they come to us so quickly now. He has a plan for us and it’s going to happen on His timeline, not ours. Be patient, and the things that are meant to happen will happen when He planned for it.

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

Burn Loop

THE SCENE: 30 Degrees and beautiful.
F3 WELCOME & DISCLAIMER

Warm Up:

  • SSH (x15 IC)
  • Jog to entrance – LBC (x15 IC)
  • Jog to grinder – LBAC forward/backward (x12 IC)
  • Jog to entrance – Merkins (x12 IC)
  • Jog to grinder – Tempo squats (x10 IC)

The Thang:

Starting at greenway Pax perform 5 reps of each movement. 6 total movements, Bernie up hill, run down, rinse and repeat increasing the reps of each movement x5 for every lap completed. Worked up to 20 and started back down to 15.

  • Burpees
  • Froggie Hops
  • Peter Parker
  • Wide Flutter Kicks
  • Merkins
  • CMU Swings

 Mary:

  • 10 WW2
  • 10 V-Ups
  • 10 BBS
  • 10 LBC
  • Protractor for time

COUNT-OFF & NAME-O-RAMA
19 Pax including a FNG and a 2.0!  Welcome Hundo!

CIRCLE OF TRUST/BOM:
PT Barnum once said “Comfort is the enemy of progress.”…It’s only when we step outside our comfort zone that we truly improve.

Encourage and challenge the Pax to step out of their comfort zones

  • stepping up to Q a beatdown
  • stepping into leadership wit the Arsenal AO launch
  • Sign up and commit to your first 5K or Marathon
  • Maybe you have already done the above, how about an obstacle course? Hardship Hill plug 🙂
  • What about 50 miles….100? crazy! ya, but why not?!

Maybe this resonates more from a job standpoint for you, have you become complacent in your work environment, let this be a call out to dig for more!

If your walking in fear you not walking in faith

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Building a fire

THE SCENE: 33 with a light snow fall and cutting wind.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to start. Stops along the way to do

  • ssh x 15 IC
  • Frankenstein’s
  • LB arm circle- x 10 each way IC
  • Yurpie x5
    THA-THANG:
    Burpee back mountain
  • pair up- partner is running backwards up Spaghetti hill than forward back to landing  will other partner is doing burpees at landing Switch after one time up and back. Go to 100 burpees.
  • mosey back to AO

Hill Over The Nest

  • Partners, one bear crawls to top of walkway beside Grindstone. Partner does 10 merkins, 15 Squats, 20 WW2. After run to top of hill and back to start than run to partner who is bear crawling and switch. Complete till time.

MARY:
LBC – 2 rounds for time
COUNT-OFF & NAME-O-RAMA
5 HIMs.
CIRCLE OF TRUST/BOM:.
One word seems to keep showing up whenever I have reflection and that’s COURAGE. Two quotes on courage spoke to me last night.

One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest. – Maya Angelou

Courage is the price that life exacts for granting peace. The soul that knows it not knows no release from little things. – Amelia Earhart

I challenge us all to take on life with courage, lead with it, share it with those close to you, and be a shining example in our communities. Lead with courage and don’t be tempted by fear.

MOLESKIN:
Please keep one of my employees in your prayers, her father suffered a major heart attack and is in the ICU. Also my daughter starts playing lacrosse tomorrow, first time ever. Keep her in your prayers that she is safe but also has the drive and passion to be successful.
ANNOUNCEMENTS: