F3 Knoxville

Tag: Snorkel

Archie Thinks We’re at the Top of the Pyramid

THE SCENE: Sticky, muggy, etc
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We headed out towards the movies on the greenway stopping every 1/2 mile for a PT pyramid. We did thrusters, merkins and plank jacks 1-2-3 pyramid style up to 6 rounds and back down. Went something like this:

1-thruster, 2-merkins, 3-plank jacks

2-thruster, 4-merkins, 6-plank jacks

Total of 36 thrusters, 72 merkins and 108 plank jacks. And lots of sweat. Last round was at TJs just for Archie.

MARY:
2 rounds of 20 ruck flutters, 20 chest presses and 20 second isometric hold. 1 round of half that.
COUNT-OFF & NAME-O-RAMA
5 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Just get to 10

THE SCENE: HOT! and humid, but that’s a given.
F3 WELCOME & DISCLAIMER
Warmorama

40 IC SSH
THA-THANG:
4 compound exercises

  • Hand release merkin, merkin, clap merkin is 1
  • Get up, squat, squat jump is 1
  • Crunch, Big boy situp, ww2 situp is 1
  • Bent row, dead lift, cmu swing is 1

Complete 1 of each then run small lap. Complete 2 of each then small lap. Complete 3 of each then small lap. And so on until you reach 10 or time runs out.

MARY:
Flutter kick until time’s up
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:
Humility to lean on others and God when we’re not strong enough.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Better Time for Bearicides

THE SCENE: Hot and Soggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins x 10, Tempo Squats x 10, Cherry Pickers x 10, Lunges 25 ish
THA-THANG:
Cardio: Run to the Troll Bridge from the Grinder….(X) Burpees, Run back up the Hill to the Grinder (X) Burpees (3 Rounds) (15,10,5) = X

Bearicides:  7 Markers 15ish feet apart

  • Bear Crawl to 1
  • Crawl Bear to 0
  • 5 Get Ups
  • Bear Crawl to 2
  • Crawl Bear to 0
  • 5 Get Ups
  • etc…

MARY:
Box Cutters 4 Count (20), WW2 Situps (20), Peter Parkers 4 Count (5), Pickle Pounders 4 Count (20), LBC’s 1 Minute, Protractor (10,45,90,45,10)

COUNT-OFF & NAME-O-RAMA
15 HIMs…Butter Fingers, Drifter, Hammy, Gold Finger, Moses, Napster, Pinocchio, Sake, Soy Bean, Snorkel, Radio Shack, Taco, Tin-Man, Wood Shack
CIRCLE OF TRUST/BOM:

Look to this day!
For it is life, the very life of life.
In its brief course
Lie all the verities and realities of your existence:
  The bliss of growth
  The glory of action
  The splendor of achievement,
For yesterday is but a dream
And tomorrow is only a vision,
But today well lived makes every yesterday a dream of happiness
And tomorrow is a vision of hope.
Look well, therefore, to this day!
Such is the salutation to the dawn.
                                                      -Kalidasa

 

Pillar Strength

THE SCENE: Clear skies, 75 degrees F, 86% Humidity (Spook was workout Q)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Power/Core/Prehab – clapping pushups x 5; side plank; 90-90s x5 – 3 rounds
THA-THANG:

Strength – lateral lunge with block; single arm block chest press; shoulder taps (10 reps each side)

Strength- single leg RDL (10 per side); single arm block rows (10 per side); glute marching (10 per leg)

Grinder – split leg squats x 8, block pullovers x 8, single arm block carry 100 yards, 150 yard shuttle run

MARY:

COUNT-OFF & NAME-O-RAMA
A total of 10 HIMs including Spook from Fredericksburg, VA
CIRCLE OF TRUST/BOM:
Jeremiah 29:11  “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”

This verse is not intended to be a security blanket to us. God will not take away suffering.  Rather this verse reminds us with true, gospel confidence that He will give us hope in the midst of it.  Trust God and His perfect will for us.

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

Freedom

THE SCENE: Clear skies, 67 degrees F, 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Imperial Squat Walkers, Arm Circles, Cherry Pickers

Grinder Run

Grinder Bernie

THA-THANG:
13 stations each named after an original colony.  One HIM carries a 40# sandbag and the AO shovel/flag and runs down to the road and back while the remaining PAX picks one of the 13 stations.  HIM with the flag exchanges with the one behind them in the rotation and all perform the workout in Kraken style. Happened to be the perfect number (14) so that one person was at a colony while one was running.  Each person completed the flag bearer run and each of the 13 colonies.

Delaware Dips

Pennsylvania WWII Sit Ups

New Jersey SSH

Georgia Dry Docks

Connecticut Box Jumps

Massachusetts Merkins

Maryland Bent Rows

South Carolina Squat Thrusts

North Carolina Curls

New Hampshire Triceps Extensions

Virginia Body Builders

New York Russian Swings

Rhode Island Flutter Kicks

Push Pull

Two Groups with one starting with Merkins and the other with Pull ups.

13 Merkins followed by 13 Inverted Pull ups or 7 strict Pull ups (3 Rounds)

Waxjob Hill 7’s

1 Box Cutter

Bear Crawl Up Hill

6 Dry Docks

Run Down Hill

MARY:

Box Cutters, X’s and O’s, and LBCs

COUNT-OFF & NAME-O-RAMA
Total of 14 including Spook from Fredericksburg, VA
CIRCLE OF TRUST/BOM:
Started the morning with the Stars Spangled Banner version by Jimi Hendrix.  It was played at Woodstock almost 50 years ago on August 18, 1969.  Some believe it was and is an irreverent rendition but I always liked the fact that his guitar playing brought out the chaos that Francis Scott Key must have seen when he wrote the words “rockets red glare” and “bombs bursting in air.”

The main part of THA-THANG with the colony stations involved an AMRAP while the flag bearer was running and each HIM had the “freedom” to do as many of each exercise.  As with each F3 workout, we have the freedom to come out and to give as much or as little as we want.  Suffice to say, everyone wore it out this morning but it was an individual decision to do so.  (OK, we all have a great ability to overtly or covertly push each other.

We all should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.  We should also be overwhelmed with gratitude for the sacrifice of Jesus to gain eternal freedom with God the Father.  In the end of this earthly life that is what will ultimately matter.  For as 2 Corinthians 3:17 says, “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.”

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