F3 Knoxville

Tag: Snitch

Take 2 on this workout worked

THE SCENE: Hot, but better than earlier in the week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up? I think we were warm enough but still did a few things to get the muscles ready
THA-THANG:
Start at 1st cone. Do 1 of the first exercise. Run to cone 2 do qty of 2, run back to cone 1 and then to cone 3 where you do qty of 3, run back to cone 1 and then to cone 4 etc etc etc. 8 cones total. Exercises are

  • Shoulder tap Merkins 2ct
  • Russian rockettes 2 ct
  • Toe touch merkins 2ct
  • Side lunges 2ct
  • Inch worms w/Merkin
  • toe touch crunches 2ct
  • diamond Merkins
  • marge Simpsons

MARY:

crunches in bunches

COUNT-OFF & NAME-O-RAMA

13 pax

CIRCLE OF TRUST/BOM:
Your actions can make a big impact. Be a Christ follower and live like one.
MOLESKIN:

we didn’t have an FNG today, so we “met” Tweet-E again. Love that guy! His story is an amazing one of Gods love for him.

ANNOUNCEMENTS:
Convergence at Juco

Crotch Rot

THE SCENE: Balls hot…and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 21

Cherry Pickers IC x5

This and That

THA-THANG:

Partner, CMUs alternate curls and tris in the way to Thunderdome

DORA: 1 rep it out, the other takes a lap

400: Double CMU calf raise

200: squats, sumo squats, squrls, lunges

100: Thrusters, Dry Docks, Flamingos

1 burpee after each lap (10+ per guy)

3×5 Burpee breaks

overhead CMU carry back to AO

MARY:
Built in
COUNT-OFF & NAME-O-RAMA
Jagged Pill, Goat Dish, Frosty, I-beam, ShuttleCock, Waxjob, Trunk, Snitch, Mudpuppy, La-z-boy, Ribbed, Excitebike
CIRCLE OF TRUST/BOM:
Community is a necessity. My M and her Bible study are doing an entire study on how to “finds your people.”

For HIMs it’s much easier. To have community you have to put yourself out there for sure. Like Ms. Lippy taught you, if you want to have a friend, be a friend.

More than anything, you can’t have community without BEING THERE. Be present, be involved. Post. Sign up to Q. Take the flag for a spell.

MOLESKIN:
I was dog tired before we started, and lying in a ditch tired when we were finished. Thanks to the men for the push
ANNOUNCEMENTS:
Convergence.

No title needed – it was hot

THE SCENE: 75 and gross
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

10 SSH

5 Cherry pickers

10 tie fighters

10 more tie fighters

20 Grady corns

THA-THANG:
4 stations and you have to get a partner. 1 partner runs to the next station and back while the 1st partner is doing the first item. Then they switch, after completing all 3 they run together to the next station.

  • station 1:
    • air taps
    • VUp
    •  BBS
  • Station 2
    • mountain climbers
    • pickle pounders
    • Monkey humpers
  • Station 3
    • Burpee’s
    • iron mikes – modified to lunges
    • Welsh Dragons
  • Station 4
    • CCD
    • Hand release merkins
    • shoulder taps

go back down the ladder

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember the humanity of Chris and his grace and patients with us as he was with his disciples and everyone else.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
convergence July 2nd.

New Tables, Don’t Tell TapOut

THE SCENE: Warm.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Windmills IC | Rockettes IC
  • SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Merkins
  • 8 — Squats
  • 7— CDD
  • 6 — 4-Count Imperial Walkers
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — 4-Count SSH
  • 2 — Pull-Ups
  • 1 — Burpee

MARY:

  • American Hammers IC
  • Flutter Kicks IC
  • V-Ups

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Responsive Reading – His faithful love endures forever.

Psalm 136

1 Give thanks to the Lord, for he is good!

His faithful love endures forever.

3 Give thanks to the Lord of lords.

His faithful love endures forever.

4 Give thanks to him who alone does mighty miracles.

His faithful love endures forever.

5 Give thanks to him who made the heavens so skillfully.

His faithful love endures forever.

6 Give thanks to him who placed the earth among the waters.

His faithful love endures forever.

7 Give thanks to him who made the heavenly lights—

His faithful love endures forever.

8 the sun to rule the day,

His faithful love endures forever.

9 and the moon and stars to rule the night.

His faithful love endures forever.

23 He remembered us in our weakness.

His faithful love endures forever.

24 He saved us from our enemies.

His faithful love endures forever.

26 Give thanks to the God of heaven.

His faithful love endures forever.

Two takeaways: God’s faithful love endures forever. And, we should give him thanks.

Lab Leak @ The Equalizer 5-27-22

THE SCENE: Cool and damp with mostly clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; Windmills IC x 10; mosey to the Splash Pad
THA-THANG:
EV.1 – 7 minute EMOM – perform 10 reps of the following, every minute on the minute

– High Stepper (2=1)

– Air Squat

– Imperial Walker (2=1)

EV.2 – CMU Tabata at the basketball court

20 seconds on, 10 seconds off, 6 sets per exercise, 30 seconds reset between exercises

1 – Dead Lift —> Straight Arm Front Raise

2 – Halo

3 – Curl

4 – Leg Hammer

5 – Press Jack

6 – Lateral Toe Tap

7 – Goblet Squat

8 – Overhead Press

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
17 strong
CIRCLE OF TRUST/BOM:
There is no such thing as a legislative or political solution to a spiritual problem.  In America we have a spiritual problem, and as Christians we are called to treat such a problem introspectively rather than with finger pointing and blame.

2 Chronicles 7:14 – If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

ANNOUNCEMENTS:
– Rampart AO (Kingston) official launch on Memorial Day at 0530 at Fort Southwest Point Park

– F3 Knoxville convergence on July 2 at JUCO

– 45 Minute channel on Slack – make the commitment to 45 minutes of exercise every day, and submit to accountability of iron sharpening iron.  Message myself or Judge Judy to join.