F3 Knoxville

Tag: Snaggletooth

Get Down With The Lost

THE SCENE:  60s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10, TN Rockin Chairs x10,   Werkins x10, Merkins x10, Burpees x10, x9, x8, x7, x6, x5
THA-THANG:
Mosey to large student parking lot.

  • Get Ups to the song “Get Down on It” by Kool & The Gang: AMRAP for length of song
  • Horses: 9 parking lines total. PAX run as a group to each one, returning for the following exercises:
  • after line 1 – 2 4x4s
  • after line 2 – 4 4x4s
  • after line 3 – 6 4x4s
  • after line 4 – 8 4x4s
  • after line 5 – 10 2x2s
  • after line 6 – 12 2x2s
  • after line 7 – 14 Burpees
  • after line 8 – 16 Burpees
  • after line 9 – 18 Burpees

MARY:

Plank for entire length of song: So Will I (100 Billion X) by Hillsong United.  A little over six minutes.

COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Matthew 18:12, The Parable of The Lost Sheep.  Be willing to leave the 99 and go after the lost 1.  Be a good shepherd.  This is Christ-like, a great leadership trait, and ultimately pleasing to God.  It’s also part of our F3 philosophy of leaving no man behind.
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH coming up

45

THE SCENE: Beautiful…50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual…SSH, Merkins, Mountain Climbers, Tempo Squats, Cherry Pickers

THA-THANG:
Unexpected closure of my favorite pull-up place… so we found a wall with a good height for muscle-ups.

(15 muscle-ups+15 dips) x3 rounds=45 muscle ups and 45 dips

Moseyed over to K-2(5) – K2 like the summit and K25 like the nuclear facility – our modest hill along ORAU Drive (staying away from the ORAU parking lot as Spotter and I were told not to use it without permission).

Partner up for Doras to work on the following:

  • 45 burpees
  • 45 BBS
  • 45 lunges (2-ct)
  • 45 squats
  • started on merkins until time.

Partner runs up K-2(5): 1st time – sprint up, mosey down; 2nd time – bear crawl up, mosey down; 3rd time – bernie up, mosey down. Rinse and repeat until all exercises are complete.

MARY:
The usual: flutter kicks, Freddy Mercury, box-cutters – until time

COUNT-OFF & NAME-O-RAMA
7 HIMS worked on The Project today and got it DONE: Erector, Trolley, Rocket, Samaritan, Archie, FNG – Kick-flip (WELCOME), and Snaggletooth

CIRCLE OF TRUST/BOM:
Turned 45 this weekend and feeling it! But we’ve found a way to renew our strength – even in old age!

He energizes those who get tired,
    gives fresh strength to dropouts.
For even young people tire and drop out,
    young folk in their prime stumble and fall.
But those who wait upon God get fresh strength.
    They spread their wings and soar like eagles,
They run and don’t get tired,
    they walk and don’t lag behind. (Isaiah 40:30-31, MSG)

MOLESKIN:
Make time – take time – spend time waiting/hoping/trusting in the Lord. Not multitasking our quiet time. Solid, one-on-one time with HIM. And you’ll find you have the strength for everything you are called to.

ANNOUNCEMENTS:
Hardship Hill and Abridged

Wallz ‘n’ Crawlz

THE SCENE: Warm enough that it’s not cold, but also cool enough that it’s not hot. Clear enough that it’s not cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x8 IC
Travoltas x10 each side
Mtn Parkers x15 IC
AGT (AKA Failure to Launch) xLucky7
Crabettes x15 IC

THA-THANG:
Grab a handful of cones and mosey to the main quad.
One hand and one leg up on the wall, 20x merkins OYO.
Mosey to the covered entry, bear crawl down the stairs, then mosey around up the ramp and back to the wall.
Other hand and other leg up on the wall, 20x more merkins OYO
Repeat mosey

Now that everyone is familiar with the running portion, partner up for Dora-style:
50 8-Count Body Builders
100 6″ LBCs
150 Star Jacks
Running partner hops over the wall slalom style between about 6 cones set up on the wall, then bear crawl the stairs and back
Plank for the 6 when reps complete

Mosey to the back of the maintenance building for Rock the Block Merkins:
Plank up on 2 landscape CMUs. Follow Q instructions on rocking the block to rest on various faces, with a merkin after each rock.
30 CMU curls
30 CMU Tri-ext
20 CMU Squats

Mosey back to the AO, stopping about halfway for 20x BBS OYO

MARY:
Got a little time for the old gal.
30x Flutter Kicks IC
20x LBCs IC
15x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
13 PAX for the beatdown proper, plus a few more snagged some ruckin’ miles and made it to the AO just in time for the word
CIRCLE OF TRUST/BOM:
John 21
So, everyone knows today is the day after Easter. What did the disciples do after the resurrection? Kinda looks like they just sat around waiting for Jesus to show up and tell them what to do. In the meantime, I guess they got bored because Peter said, “Hey, I’m going fishing”. He did something. Something good, something positive, and it sound like he put his heart into it. BUT, as soon as he realized the Lord was the one calling from the shore, he dropped the good thing he was doing, stripped off anything that would hinder, and went hard after Jesus. If you’re not sure what to do, what you’re being called to, be patient, do good, and do it with all your heart as to the Lord. But don’t get so caught up in doing that you miss His call when it comes!
MOLESKIN:
What a morning… 12 PAX for the Elevation Challenge, 13 for the beatdown! Three weirdos killed the ruck so bad, they had time to finish a yoga routine, then get all cold and stiff before the beatdown…
ANNOUNCEMENTS:
Abridged – Thursday May 9th – Proceeds to OEW. Come out and support wounded veterans!

Sideways – Good Friday

THE SCENE: Wet and rainy 60 degrees.
F3 WELCOME & DISCLAIMER

Well, our Burpee Baseball got rained out. We really want to save it so we can do it at the Baseball diamond..  So things went Sideways from there and never let up..

WARM-O-RAMA:

  • 50 SSH with intermittent burpees and double time SSH.
  • Lunges
  • Tempo Squats
  • Travel to workout location: Mosey, Kereokee, Bear Crawl, Crawl Bear, Guerilla Strut, Crab walk, Sideways Crab Walk, Backwards crab walk, Bear crawl, Bernie to Overhang

Sideways:

First Set of Elevens:
Side Crunches (Side Hope and Side Lunges to next station – face one direction)
Side Lifts (Side Lunges and Side Hope to previous station – face same direction)

Second Set of Elevens:
Four Count Travolta (Run between stations)
Mountain Parkers (Run between Stations)

Third Set of Elevens:
Imperial Walkers (Guerilla strut + Kereokee to other station)
Freddy Mercuries (Guerilla strut + Kereokee to other station)

However we only got to mid way on the Second Set before time ended.

MARY:
All time used during workout

CIRCLE OF TRUST/BOM:
Good Friday gents. Apologies, I wanted to have a chalice to take communion from but it was more than I could do. Praise the Lord we live off of forgiveness. Remember what He did for us!

ANNOUNCEMENTS:
Hardship Hill coming.

Round & Round We Go at JUCO!

THE SCENE: 50 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 20
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 10 hand-release Merkins (OYO)
  • Sprints back & forth across the parking lot X 4

THA-THANG:

Dora (at AO) – Partner sprints back and forth across the parking lot during reps

  • 50 burpees
  • 100 CMU Overhead Press
  • 150 Merkins
  • 200 CMU curls
  • 250 squats 

AMRAP on the run – Partner jogs/runs around the parking lot (approximately 300 yards) while partner works out

  • AMRAP Flutter Kicks
  • Switch
  • Big Boy Situps
  • Switch
  • Supermans
  • Switch
  • Merkins
  • Switch

MARY:

  • Hello Dolleys X 20 4 CT (IC)
  • American Hammers X 20 4 CT (IC)

COUNT-OFF & NAME-O-RAMA

Ghost Rider, Guano, Spotter, Snaggletooth, Stye, Trolley & Booster

CIRCLE OF TRUST/BOM:

Even though I know the scripture below says not to worry, God knows my path, it will be ok, I still worry.  I’m anxious, worried, and searching for my purpose in life.  We all know God is in control but we are human and have fear and concerns.  I pray each of you know God loves you and is in control…and I pray that I not only say those words but BELIEVE that God is in control and that I will be ok.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

MOLESKIN:

I used the sidewalk chalk that I bought at Guano’s garage sale. We’re going to miss you when you move back to South Carolina in the near future!
ANNOUNCEMENTS:

REGISTER FOR HARDSHIP HILL HERE!!!! DISCOUNT CODE IS: F3HARDSHIP; TEAM IS JUCO5 – https://register.chronotrack.com/r/46008?fbclid=IwAR0shbFwZ8jMkrgi5ZNA972dYsLQC65VSLcFG8c6flJFNV9U5UyAZejsrFI