F3 Knoxville

Tag: Snag

Faux Tour De LeConte

THE SCENE: Around 50ish. Not bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH X20 4CT, Baby Arm Circles F and Back x10, Tempo Merkin x10, Jog up Little Hill, 10 Tempo Squats
THA-THANG:
Headed to Cardiac where there were 4 cones on Cardiac plus the flag at the AO. Goal was 10 merkins at each cone going up Cardiac (40 merkins) and 20 merkins back at AO.  Then hit each cone on the way back down with 10 merkins as well.  Total of 100 merkins.  Did the same with Big Boys.  30 4ct flutters when done.

 

After that, mosey to tail of dragon for Route 66 of Jump Squats, Then quasi Pickett’s Charge to Overlook for 30 4ct Freddie Mercury.  Mosey back to AO for 30 LBC and 20 American Hammers

MARY:.
C
CIRCLE OF TRUST/BOM:
Talked about the life of Tom Morey: inventor of the boogie board.  Who took his love of surfing and being in God’s creation and making it accessable to everyone.  Talked about what a legacy he left and how it mirrors what F3 is all about.

5 Round CMUesday

THE SCENE: A warm early fall morning. Not as cool as I’d like.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 IC
Tempo merkins x10 IC
Crabettes x10 IC
TN Rocking Chairs x10 IC

THA-THANG:
Carry CMUs over to the corner of the parking lot where the stash used to be, just for nostalgia sake.

We have 5 rounds of 20 reps of each exercise:

  • Squat Thrust
  • 4ct Curls
  • BBS (CMU on chest)
  • Up/Over Merkins (each side = 1)
  • Alpos

After each round, take laps around the parking lot. Round 1 = 1 lap, Round 2 = 2 laps, etc.

If you finished, it was 100 reps of each, plus 15 laps around the parking lot. YHC didn’t quite finish.

MARY:
Barely sneaked in 30x 4ct LBCs
COUNT-OFF & NAME-O-RAMA
9 CMUs plus 2 ruck plates = 11 PAX
CIRCLE OF TRUST/BOM:
Repeat of James 3. Because I still haven’t got mine tamed yet:
Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. 2 For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. 3 If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. 4 Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. 5 So also the tongue is a small member, yet it boasts of great things.

How great a forest is set ablaze by such a small fire! 6 And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life,[a] and set on fire by hell.[b] 7 For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, 8 but no human being can tame the tongue. It is a restless evil, full of deadly poison. 9 With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. 10 From the same mouth come blessing and cursing. My brothers,[c] these things ought not to be so. 11 Does a spring pour forth from the same opening both fresh and salt water? 12 Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water.

MOLESKIN:
Really looking forward to when it finally gets cool… That was not today.
ANNOUNCEMENTS:
Hardship hill is just ahead!

Wet for no reason

THE SCENE: Upper 60s, barely any rain despite the forecast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat
  • OH claps
  • Shoulder taps
  • Four count merkins
  • SSH

THA-THANG:

Mosey to concession stand for Modified mouth breather: 3 sets of three exercises, three rounds each:
  • Merkins x20
  • Reverse lunges with curl x10 each leg
  • Rock on chest BBS
Run after each set, carry stone after third.
  • Thrusters x20
  • Calf raises x20
  • Plank jacks x20
Run after each set, carry stone after third.
  • Mountain climbers x20
  • Squats with rock x20
  • Rock hammers x20
Run after each set, carry stone after third.

Together:
  • Curls x20
  • Upright rows x20
  • Front raises x20
Jailbreak to cone and back

MARY:
A few extra merkins
COUNT-OFF & NAME-O-RAMA
12 strong:
CIRCLE OF TRUST/BOM:
If you are accelerating, always look around and make sure you bring pull someone with you. I recently self imposed a 10 day challenge to workout every day, and my brothers supported me and kept me accountable to help me reach my goal. But I didn’t feel like I thought at the end, because I realized I missed an opportunity to push someone else to go a little further. Never forget to reach back if you are lucky enough to climb.
ANNOUNCEMENTS:

Wesley House snack Drive and Hardship Hill

Back-And-Forth

THE SCENE: Muggy with a little fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
5 Burpees OYO
LBAC x15 IC each way
Tempo sissy squats x10 IC
Calf raises x20 OYO

THA-THANG:
Mosey on up the trail to about the middle of the path between the AO and the base of Everest.
There are 18 cards, one at each light pole.
Start at the middle (pole #9), do the exercise on the card, then go to pole #10, then pole #8, then pole #11 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last couple of cards – Flutter Kicks and Burpees… sorta.

MARY:
Remember those Flutter Kicks and Burpees? Yeah. Did ’em.
COUNT-OFF & NAME-O-RAMA
14 strong this morning!
CIRCLE OF TRUST/BOM:
Philippians 4:8 – Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

Where are your thoughs pinned? When everything goes slack, when you have downtime, when you’re pumping gas or driving the kids to school, where does your mind go? Train your mind’s muscle memory to go back to the things mentioned above.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:
Harship Hill Oct 2!

The Pavilion Grinder

THE SCENE: 72 degree Hot Box
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on the 4ct

Tai Fighters x10 L and R

Tempo Merkin x10

Curb for Rocky Balboa’s x20 Mosey to other end of lot for 12 4ct Plank Jacks, Back down for some “This and That”, Butt Kickers to mosey to Pavilion
THA-THANG:
35 Minute Timed Workout

  • 1 Min SSH
  • :30 Al Gore
  • 1 Min Burpee
  • :30 Plank
  • 1 Min SSH
  • :30 Wall Sit
  • 1 Min Burpee
  • :30 OH Claps
  • 1 Min SSH
  • :30 Squats
  • 1 Min Burpee
  • :30 Plank
  • 1 Min SSH
  • :30 Wall Sit
  • 1 Min Burpees
  • 2 Minute Run
  • 1 Min Table Row
  • :10 Sec Rest
  • 1 Min Dips
  • :10 Sec Rest
  • 1 Min Merkins
  • :10 Sec Rest
  • :30 Table Row
  • :10 Rest
  • :30 Dips
  • :10 Rest
  • :30 Decline Merkins
  • :10 Sec Rest
  • 2 Minute Run
  • 1 Min Wall Sit
  • 10 Sec Rest
  • 1 Min Squats
  • 10 Sec Rest
  • 1 Min Step Ups
  • 10 Sec Rest
  • 2 Min Run
  • 1 Min Flutter Kick
  • 10 Sec Rest
  • 1 Min Box Cutters
  • 10 Sec Rest
  • 1 Min Big Boys
  • 10 Sec Rest
  • 2 Minute Run
  • 1 Min Seal Claps
  • 1 Min OH Claps
  • 30 Sec Seal Claps
  • 30 Sec OH Claps

 

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
It’s easy to get into a workout and make it about us.  How hard it is for us.  To think about ourselves.  We do it too often.  Encouraged each brother to look outside of themselves.  To reach out to another brother today.  To check in.  To say they had their 6.