F3 Knoxville

Tag: Smuggler

Weary and Heavy Laden

  1. THE SCENE: Mid 30s and breezy with some snow flurries in the air
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 SSH IC

20 Good Mornings IC

LBACs 10 T-up, 10 T-down

Mosey to see the layout

THA-THANG:
Carrying your favorite CMU, run/jog/walk/trudge/crawl the south loop of path from the Grinder around to the Troll Bridge and back to the Grinder, stopping to complete exercises at marked locations.  Complete as many laps as possible in the allotted time, start over if you reach Beast Mode.

1st Stop: MERKINS/SQUATS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

2nd Stop: WW2s/ALGORE

10/HOLD 20 COUNT LAP 1

20/HOLD 30 COUNT LAP 2

30/HOLD 40 COUNT LAP 3

20/HOLD 30 COUNT LAP 4

10/HOLD 20 COUNT LAP 5

3rd Stop: CMU BENT ROWS/DRY DOCKS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

4th Stop: 2 CT MTN CLIMBERS/CMU CURLS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

5th Stop: 5 X BLOCKEES ON THE GRINDER each lap

MARY:
20 x Flutter Kicks IC

20 2 Ct Heel Taps OYO

10 Cherry Pickers IC

Mosey a full lap of AO (because rookie)

Pidgeon Pose stretch hold for 20 each leg

30 Butterfly Sit-ups OYO (WW2 with butterfly down south)

10 4 Ct Plank Ups IC

10 4 Ct Shoulder Taps IC

COUNT-OFF & NAME-O-RAMA
One FNG joined the HIMs today, welcome to Spurt (Jesse Cartegena)!
CIRCLE OF TRUST/BOM:
Times are strange and life can be bewildering.  Some may relate when I say I’ve felt weighed down and tired lately.  Jesus said “Come to me all who are weary and heavy laden, and I will give you rest…” and “My yoke is easy and my burden is light.”  Consider that he was a carpenter, and one task he probably engaged was to make yokes for livestock.  Unbalanced weight makes the work hard and painful (like running with a CMU on your shoulders or in your arms).  When the weight is distributed on a well-fitted yoke (like a ruck or weight vest), the burden feels lighter and the work seems easier in comparison to the unbalanced load.  We men are made to carry burdens, to carry our brothers and family with us through good times and bad times, to lead with integrity.  Jesus will make the load bearable for each of us, when we submit to him and let him fit the yoke properly.
MOLESKIN:
ANNOUNCEMENTS:
Blood Drive at Lakeshore on 29 Jan

CSAUP at Lakeshore on 30 Jan

MWF 0530 OTBs at Sandy Springs (AKA Cougar Valley) in preparation for Arsenal AO kickoff in March

Moses is working on a Beer Ruck around Maryville, details to follow

Table Side Guacamole

THE SCENE: 27 degrees and dry

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

TEMPO MERICAN

TEMPO SQUAT

Mosey lap around apex

THA-THANG:

  • 21’s CMU curls: 7 from bottom to half way, 7 from half way to top, 7 full range
  • 5 blockees
  • 10 box jumps
  • 15 CMU swings
  • Overhead block lunge half way down the grinder
  • mosey to pull-up bars
  • 5 burpee pull-ups
  • mosey around apex back to grinder to retrieve your CMU
  • rinse and repeat

MARY:
Flutter kick in cadence for 2 minutes
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:
We live in a world of obsession. Obsession about our workouts, our jobs, our sports, our hobbies, etc. I feel convicted to have that same obsession to follow Jesus and put the same effort to furthering His kingdom.

A Frozen Foggy Bear’s Playground – OTB

THE SCENE: Freezing fog and 24 degrees, the perfect bear weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15.
  • LBAC X 10 forwards and backwards.
  • Cherry pickers x 5.

THA-THANG:

 Round 1 – Each pair of exercises takes place at each corner of the court.  Bear crawl to each new corner.

– 10 Hand-release merkins, 10 dips – Corner 1.

– 10 BBS, 10 jump squats – Corner 2.

– 10 Burpees, 10 WW2’s – Corner 3.

– 10 Iron Squats, 10 flutter kicks (4ct)- Corner 4.

– Run to the closest playground, and bear crawl around the set. Go down any slide you can find, and then run back for more fun.

-Round 2

– 20 Hand-release merkins, 20 dips.

– 20 BBS, 20 Jump squats.

– 20 Burpees, 20 WW2’s.

– 20 Iron squats, 20 flutter kicks (4ct)

– Run to the closest playground, bear crawl around the equipment, and go down a slide. Come back for pain.

– Round 3 – The Frozen Grizzly round.

– 30 Dry docks, 30 Bobby Hurleys.

– 30 ankle taps, 30 shoulder taps.

– 30 BBS, 30 side straddle hops (4 ct.)

– 30 Imperial squat walkers, 30 monkey-humpers.

-If additional rounds needed, go back to the Frozen Grizzly round, and add 10 reps.

MARY:

  • LBC’s x 20
  • Tempo Merkins x 8
  • LBC’s X 20
  • SSH’s x 10

 

COUNT-OFF & NAME-O-RAMA
8 HIMs enjoyed the playground of the average bear.
CIRCLE OF TRUST/BOM:
Reflected on the story of Nehemiah.  Two big takeaways: 1) If you are doing your faith right, there will be resistance and you will make some enemies.  2) We need to remember who we are fight for, and who our Great Ally is.  If you are on the Lord’s side, you can lose a battle, but you never lose the war.  We win through 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.

High Rolling

THE SCENE: Mid 30’s pristine weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 10

Jog around court

5 each

  • Burpee
  • Iron squat
  • BBS
  • Merkin

THA-THANG:

Deck o cards

2-6 Suicides

Face = 10

Ace = 15

🃏 bear crawl around court

♥️ Burpee

♠️ Iron Squat

♦️ BBS

♣️ Merkin

MARY:
COUNT-OFF & NAME-O-RAMA
8 in this tribe
CIRCLE OF TRUST/BOM:

“Humans don’t mind hardship, in fact they thrive on it; what they mind is not feeling necessary. Modern society has perfected the art of making people not feel necessary.”

— Tribe: On Homecoming and Belonging by Sebastian Junger

MOLESKIN:
Nearly got through the deck. Iron squats 😭
ANNOUNCEMENTS:

Ye Old Beatdown

THE SCENE: a little damp. A little cold. Perfect for a Ye Old.
Ye Old F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 4ct merkings, 10 4ct squats, 20 4ct LBCs

Indian run to plato of pain. Leader carries the sword.
THA-THANG:
Take the castle. One pax runs to the top of the plato of pain with to sword and shouts huzzah three times while rest of the pax does the following on repeat. Do until each pax has taken the hill.

To demoralize the enemy… 20 4ct monkey humpers, 20 4ct pickle pounders, 20 dry docks

RUN AWAY!

same thing but do 20 squats, 20 merkins, 10 side tri rise on each side.

Indian run

11s pull-ups and grinders

5 min AMRAP 10 thrusters, 20 cmu swings, 30 curls

7s diamond merkins and box jumps

MARY:
20 4ct flutter kicks, 20 4ct superman jacks, cash out, 10 4ct calf raise, 10 more toes in, 10 more toes out. Hold squat until 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:
The code of chivalry is good, but looking back and wishing things were like they were is unwise (Eccelsiastes 7:10-14). Sometimes, when things are crazy, it’s tempting to simplify and vilify. But the truth is we don’t know it all because that’s not our place. It’s God’s place. So it’s our job to seize the day, good or bad, and do the right thing as best we’re able. Just let go of the rest and leave it with God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.