F3 Knoxville

Tag: Spartan

Sally

THE SCENE: Mostly cloudy, 58 degrees, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry pickers x16, Little baby arm circles x10 forward/x10backward

Jog parking x2, skip parking lot x1, mosey to base of ballfield hill.
THA-THANG:
7’s at the hill

  • Burpees at the base of the hill
  • Bear crawl up the hill
  • BBS at the top x2
  • Crab crawl down the hill
  • Mosey to the grinder

Bring Sally up, bring Sally down

  • Hit the ground/hop up to the music
  • Run the Bomb Shelter short loop
  • Merkins to the music
  • Run the Bomb Shelter short loop
  • CMU squat presses to the music
  • Run the Bomb Shelter short loop
  • Leg lifts to the music (60 degrees up/10 degrees down)
  • Run the Bomb Shelter short loop
  • BBS to the music

MARY:
Box cutters, flutter kicks, LBC’s
COUNT-OFF & NAME-O-RAMA
12 HIM’s, no FNG’s
CIRCLE OF TRUST/BOM:

The following is from Wild Together, My Adventures with Loki the Wolfdog by Kelly Lund.

Wish You Were Here

The concept of being present is one that is so often said, but rarely lived.  I’m guilty of it.  I say I am going to be more present; I say I am going to  put my phone down and focus on what’s in front of me; I say I will put the camera down and just look with my eyes.  But I don’t. I get caught up and think secondary things are important in the moment, and then the moment is gone. 

Never has Loki had this behavioral flaw.  How could he?  He sees now and now only.  I am not saying that beyond my knowledge he doesn’t have a memory band of his past experiences.  Simply put, he is not worried about what tomorrow will bring.  The anxiety of the future, the disappointment of the past; that’s not a thing for him.

If now is all we have, all that is promised, let us not be fools and waste it.

As the Bible says, don’t worry about tomorrow. That won’t add an hour to our life. Tomorrow will worry about itself.  This is the day the Lord has made. Let us all be glad and rejoice in it.

MOLESKIN:
Prayers for Moses and Sqeaker’s recovery.  Steer asked for prayers for his family.
ANNOUNCEMENTS:
F3 Knoxville 3rd Anniversary during weekend of November 3rd.

Super Mario & Luigi Dora

THE SCENE: 8 Levels of the Mushroom Kingdom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry Pickers, Little Baby Arm Circle Planks ( 1 arm at a time), Lite 2 min jog

THA-THANG:
Bowser has taken Princess Peach so Mario & Luigi must work together to get through the 8 levels of the Mushroom Kingdom.

  • Level 1 – 1UP and Over (Thrusters with CMU) 100 / Bowser Crawls (Bear Crawl) 100ft, run back
  • Level 2 – Ground Pounds (Dips) 100 / Goomba Walk (Stay low like a squat and walk) 100ft, run back
  • Level 3 – Power UPs (Merkins) 200 / Long Jump (Broad Jump) 100ft, run back
  • Level 4 – Pulling Turnips ( 1 arm rows with CMU) / Star Run, 200ft run and back
  • Level 5 – Power UP Twist (American Hammers with CMU, 2ct ) / Bowser Crawls (Bear Crawl) 100ft, run back
  • Level 6 – Shell Throw (Kettlebells with CMU) / Goomba Walk (Stay low like a squat and walk) 100ft, run back
  • Level 7 – Block Buster ( 1 arm Bobby Hurly’s, alternate arms) / Star Run, 200ft run and back
  • Level 8 – Cheep Cheep Swim (Lay stomach down, alternate left leg and right arm up, then switch) 2ct 100 / Star Run 200ft run and back

MARY (done by Snorkel):
15 Hello Dollys, 15 Slutter Kicks, 15 Box Cutters, 1 min Lazyboy
COUNT-OFF & NAME-O-RAMA
All Tagged.
CIRCLE OF TRUST/BOM:
Don’t grow up.  Remember to have fun in life, play games, laugh, and enjoy our time here on Earth.

Where is the Creek?

THE SCENE: Mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on baseline for 5 tempo merkins

Jog across

5 tempo squats

Millennial run back
THA-THANG:

Run down hill by Pav and back up for:
10 BBS
15 Jump squats
20 Merkins
Repeat X 5
7s at scrap yard
6 Pull-ups
Broad jump to cone
1 4-count dry dock
5 rounds of all out sprints across grinder

MARY:
Leg lifts x 15
V-ups x 15
Lazy boys x 3 for about 20 seconds

COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 12:14
Wise words bring many benefits, and hard work brings rewards.

MOLESKIN:
ANNOUNCEMENTS:
Seabiscuit this Sunday at West HS track at 7 am.

Bomb shelter first anniversary special Q next Saturday the 13th 7 am.

F3 Olympics at the Asylum November 3.

Stand on the Rock!

THE SCENE: 65 Degrees cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop (15 in cadence -4 count)

-Feet Together Leg Stretch (20 Seconds)

-Cherry Pickers (15 in cadence – 4 count)

-Michael Phelps (30 seconds)

-Arm Circles

THA-THANG

-Indian run with CMU to the Educator

-Partner Workout – 300 curls with CMU/Run/Bear Crawl Hill/ 10 air squats

-Partner Workout – 200 overhead press with CMU/Run/Bear Crawl Hill/10 air squats

-Mosey back to grinder

MARY:
Led by Snorkel

-Armstrong’s, heel touches, hello dolly, scissors, and superman/banana
COUNT-OFF & NAME-O-RAMA

  •  Spartan
  •  Snorkel
  •  Drifter
  •  Fins
  •  Emeril
  •  Napster
  •  Bumblebee
  •  Neighbor
  •  Chief
  •  Hammy
  •  Tin Man
  •  Butterfingers
  •  Squiggly
  •  Gecko
  •  Happy
  •  Flash

CIRCLE OF TRUST/BOM:
Psalms 18:2 – The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ancient Path, September 25

THE SCENE: Cloudy and began to rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hops x 20
  2. Tempo squat x 10 (3 count down)
  3. Tempo push up
  4. Tempo Good mornings

THA-THANG:

Tha-Thang #1

Mosey to the wooden bridge

  • Stride (75%) to next bridge
  • 1st bridge: 20 Dry Docks (hold plank)
  • Stride to next bridge (all run together)
  • 2nd bridge: 30 diamond Merkins (hold squat)
  • Stride to the road
  • 3rd bridge: 40 lunges (20 each leg) (fire hydrant)
  • Stride to fountain
  • Fountain: 50 squats (Big boys)

Indian Run back to the grinder

Tha-Thang #2

Kraken reps of 20:

  1. Pullups
  2. Goblet Squat
  3. Diamond Merkin/Plyo pushup
  4. Sumo DL high pull
  5. Mr. Spectacular
  6. Swings
  7. Dips
  8. Good mornings

MARY:

  • V ups x 15 
  • American Hammers x 20

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:
Several years ago I started to pray, very innocently and ignorantly, that God would remove anything that comes between he and I. I prayed that he would take this decade of my life and tear me down to the foundation if he needed to.  He has since and is still dismantling me and humbling me and teaching me and at times it is down right painful. Asking him to show me my agreements (lies that come out of my hurts and woundings) is one way he is teaching me. Another is through images that he gives us in scripture.  I like to hunt and be in the woods so this image I have been given lately that I can’t get out of mind takes place perhaps in the wilderness. Iit comes from Jeremiah 6:16 “Stand by the roads, and look, and ask for the ancient paths, where the good way is and walk in it”. In my mind I am looking around and I am so busy that I can’t see what is right in front of me, what has been there the whole time.  I can’t see this slightly hidden but well beaten path unless I slow down and take my time, unless I engage, unless I remove the unnecessary things from my life. I am reminded that there are no short cuts. I have to push back the agreement that I make that says, “You are 35 and what do you have to show for it. Work harder, worry more, prove yourself” and believe that this time in my life is a time to take the low seat at the table. To purposefully choose what sometimes looks backwards to the world because I am not fighting for the top spot at the table. I am in search of the narrow gate Matthew 7:13 “Enter by the narrow gate. For the the gate is wide and the way is easy that leads to destruction, and those who enter by it are many.  For the gate is narrow and the way is hard that leads to life, and those who find it are few”. I want to find and take the ancient path to the narrow gate. I want to be led to life. There is a way that has been made for me. I am pleased and honored to be on this path with you.

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