F3 Knoxville

Tag: Stout

Big Ballers Leg Blasters

THE SCENE: Cool and gloomy. Perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, ‘Round Towns, ‘Round-the-Worlds, Temp Merkins, Tempo Squats, Cherry Pickers, Don Quixotes
THA-THANG:
Insert information about the workout.

  • DORAS
    • 100 Merkins
    • 200 Squats
    • 300 Flutter Kicks
  • 7s
    • Dippy Birds
    • Star Jacks
  • Ring-of-Fire Squats to 7

MARY:
Shaking out the lactic build up in our legs.
COUNT-OFF & NAME-O-RAMA
Soot, Vanilla, Fixer-Upper, Walrus, Stout (downrange from F3 Davidson)
CIRCLE OF TRUST/BOM:
We need to exercise our skills, wisdom, and leadership. Get out and grow!
MOLESKIN:
Pray for PAX and families who have recently experienced the loss of loved ones.

Grace

THE SCENE: Clear skies, 68 degrees F, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Baby Arm Circles, Cherry Pickers
THA-THANG:
Indian run to the trail junction near the Springbrook Park fountain.

Partner Route 66 – Part 1

1 through 11 Merkins at ascending light poles.

HIM #1 runs to first light pole – 1 Merkin

HIM #2 begins 250 WWII Sit Ups

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 WWII Sit Ups

Partner Route 66 – Part 2

1 through 11 Squat Jumps at ascending light poles.

HIM #1 runs to first light pole – 1 Squat Jump

HIM #2 begins 250 Flutter Kicks (4 count)

Partners switch after each return

After 11th light pole, HIM #1 returns to start and both complete 250 Flutter Kicks

Indian run back to AO.

Push/Pull 11’s

1 Burpee

Bernie Across AO

10 Pull Ups

Skip Across AO

Increase 1 Burpee/Decrease 1 Pull Up each trip across AO

MARY:
Box Cutters, LBCs, Alphabet
COUNT-OFF & NAME-O-RAMA
Total of 14 with two FNGs.  Welcome Stout and Taco
CIRCLE OF TRUST/BOM:
Everyone received a little grace today.  No one had to complete the three WODs outlined in the THA-THANG.  The “punishment” was taken away, the full requirement of the workout was erased.  Just like Jesus taking away the punishment of our sins and God declaring us justified through faith by his grace.  By grace we are forgiven, by grace the burden is lifted.

We have been forgiven and we are to be examples to others by forgiving.  Not always easy to do because of our human faults but, none the less, an expectation.

An incredible example of forgiveness and faith recently was demonstrated by Miranda Talley Reagan.  She was the estranged wife of Jimmy Reagan and mother of 8 year old Clark.  Tragically Jimmy murdered Clark before killing himself on June 15th.

On June 16th Miranda wrote a Facebook post.  In it she demonstrated forgiveness and faith that few emulate.  In the post she writes, “Compassion is the remedy for anger.  This was mental illness.  It’s heartbreaking this will be his legacy and that he was so tormented in his mind.  We will never understand, but please don’t hate him.”  She goes on to talk about the things that we tend to concern ourselves while raising children but she writes, “In the end, the grace of Jesus is all that matters.”  She speaks of God’s sovereignty and how she believes He will make something beautiful come from this tragedy.  She ends with this, “I could drown in thoughts of everything we will miss or all of the tiny parts of life he will take with him.  But he’s not missing anything.  This world has nothing to offer him in comparison to what he has now.”

Grace and forgiveness is something we all need and, more importantly, something we all need to give.

MOLESKIN:
Prayers for KY’s wife Kelly to have a great job interview today, June 25th.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Knoxville Score 26 and 24 In Homecoming Weekend Wins

For the second straight week, the Knoxville LEAP team outscored by beloved Vols by posting 26 determined and ready PAX, anxious to do work, in 30 degree weather, with your YHC and some of the finest from F3Davidson, NC.  The Vols managed to post 24 on North Texas…not pretty, but a win!  Great to see returning PAX from last weeks initial launch, along with 3 new FNG’s this week….welcome Rebate, Sasquatch, and Catgut.  Keep the fire burning men and continue to put the men, you come in contact with, into the EH.  T-Claps to Barbie for getting his birthday beatdown in early, on a cold crisp morning…strong work brother!

Here’s how the beatdown, went down.

Conditions: Crisp 30 degrees with beautiful blue sky

THE THANG:

COP: Parking Lot with frozen asphalt #gloveswereabonus

SSH X 20 IC,

IW X 20 IC,

Squats X 20 IC,

LBC’s X 20 IC,

Merkins X 10 IC,

Alternating Lunges X 20 IC,

CDD’s X 20 IC

Mosey up hill to parking lot for:  Merkins X 10 IC, Russian Twist X 20 IC, Squats X 20 IC (Rinse & Repeat) X 2

Continued Mosey to lower field across from Veterans Cemetery for: Merkins X 10 IC, Russian Twists X 20 IC, and Squats X 20 IC

PAX partner up and the following field work was performed: 30 decline Merkins with feet on partners back, then flap jack

20 Iron Crosses while holding partners legs, then flap jack

50 Alternating Lunges: Right leg, Left leg (1) Right leg, Left leg (2) Right leg, Left leg (3)…..to 50

Crowd Pleaser

Continue Partner work: Partner 1 starts single count Merkin, while partner 2 sprints 100 yds. and back, then flap jack to complete 100 TEAM Merkins.

Rinse & Repeat sprint exchange with 150 TEAM LBC’s 

Rinse & Repeat sprint exchange with 100 TEAM Burpees MUMBLE CHATTER elevates several levels here and YHC finally calls an audible down to 75) PAX is very appreciative

PAX is introduced to a 10 count Airborne Mind Bender (cold ground is found to be very refreshing)

Completed field work and maintain two Indian Run lines back to starting parking lot for finish with CDD’s X 15 IC,

MARY:

LBC X 20 IC

Low Flutter X 20 IC

High Flutter X 20 IC

Hello Dolly X 20 IC

Rosilita X 20 IC

Pickle Pounder X 20 IC

J-LO X 20 IC

Mak-Tar-Jai X 10 IC

COT with naming of 3 NEW and 1/2 new FNG’s.   Welcome Rebate, Sasquatch, and Catgut.  F3 name change was requested, from other previous AO naming, but was quickly veto’ed by the PAX….. welcome ‘again’ to Knoxville “Pommel Horse”….embrace that!

BOM led by YHC

Moleskin: Knoxville will soon have F3 Teams, to reckon with, at all the upcoming F3CSAUP’s in the coming year.  Several are already showing signs of crazy competitiveness, and we know how F3 only make you stronger and somehow a little more competitive.  Keep putting guys in the EH, and continue to grow this amazing AO by sharing with them, what has been freely shared with you. I am humbled to be a part of and lead the fine men here.  To those I already knew and have met over the last two weekends…keep up the hard work!  As a UT alum, and a proud member of F3Nation, Knoxville is a special place for me, and I vow to help make it one of the best AO’s in all of F3Nation.  When the renovations are completed on the makeover of Lakeshore Park, there’s no question, it’ll be one of the best AO’s anywhere in the south.  It’s F3Knoxvilles job to make sure the growth continues, to match this fantastic AO, like I’ve seen it grow all over North and South Carolina.

Mid-Week Workouts: Monday and Wednesday 5:30-6:15 SAME PLACE AS SATURDAY

As the mornings get colder through the season, dress for the workout, not the weather!

NEXT SATURDAY 0700 …. FULL COURT PRESS WITH THE EH’s THIS WEEK GUYS!!!!