F3 Knoxville

Tag: Streaker

Learned In St. Louis

THE SCENE: 60 degrees and beautiful

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x30; Tempo Squat x10

THA-THANG:
Three lines spaced 4 parking spots apart. Do exercise/rep count at each line going out and coming back so that each exercise/rep count was done 5 times. Move between cones as prescribed for each different exercise.

  • 5 Man Maker Merkins – Rifle Carry
  • 10 Bobby Hurleys – Bernie
  • 5 Thrusters – Murder Bunny
  • 15 Big Boys – Bear Crawl
  • 5 Grip, Rip, and Roll Merkins – Lunge

MARY:
Flutter Kicks x20; Protractor; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Had each PAX give one positive and one negative thing happening in their lives. This served as a reminder that we each have burdens that we are carrying and we should help each other carry those burdens.

MOLESKIN:
“Bear one another’s burdens, and so fulfill the law of Christ.”
‭‭Galatians‬ ‭6:2‬ ‭ESV‬‬

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO; Get your Speedway shirts ordered; Doctor VQ on Thursday

Speedway Death Crawl + All About The Benjamins

THE SCENE: Hot and muggy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
All done IC.
SSH x20; Windmills x10; Cherry Pickers x10; Tie Fighters x10 each leg.

THA-THANG:

Death Crawl – PAX  lined up on path and started bear crawling. Last in line did 5 burpees then ran to catch up to group, tagging last person in line and running to front of bear crawl line. Tagged  PAX did his 5 burpees then ran to catch group. Rinse and repeat until everyone has did burpees.

All About The Benjamins 

Two stations on opposite sides of the field.  On CMU station, PAX did sets of: 25 curls, 25 skull crushers, 25 bent rows, 25 BBSU w/ overhead press.  On opposite station, PAX did sets of: 25 Bobby Hurleys, 25 mountain climbers, 25 merkins, 25 Peter Parkers.

PAX would do an exercise on one side, then sprint to the other side and do that side’s exercise. Rinse and repeat until we couldn’t lift our arms anymore.

MARY:

  • Alternating Shoulder Taps –  in cadence
  • American Hammers – in cadence 
  • Arm stretches.

COUNT-OFF & NAME-O-RAMA
11 HIMs.

CIRCLE OF TRUST/BOM:
Acts 9:15. We all “carry a name”: our family’s name, our employer’s name, our church’s name, our Lord’s name. How well are you carrying the name?

MOLESKIN:

  • Bats at Burnout’s house
  • Banjo’s Wedding and travel
  • Doppelgänger, rep sleepy – travel
  • Trousers – family and job search

ANNOUNCEMENTS:

  • 2.0 workout at Bomb Shelter – 6/25 at 0815
  • Convergence at JUCO – 7/2 – sign up on Slack. No other beat downs that morning.

Speedway – Poker Face (Streaker VQ)

THE SCENE: Warm and muggy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Alarm Clocks x10, Side Straddle Hops x10 (IC), Morning Call, 20m HAMR Shuttle runs (3 rounds)

THA-THANG:

  • Deck of cards setup at two separate locations roughly 250m apart. HIM drew a card, performed the workout on the card, ran to the next station and repeat
  • Heart = Burpee, Diamond = Superman Merkin, Club = Iron Rocket, Spade = Big Boy Situp, Joker = 50 Plank Jacks
  • Ace = 1 rep, 2 = 2 rep… Jack = 11 reps, Queen = 12 reps, King =13 reps

MARY:
Lots of good stretching

COUNT-OFF & NAME-O-RAMA
Shenanigans, Grouch, Cow Patty, Malfoy, Halfday, Outhouse, Pennies, Doctor, Trousers, Banjo, Hoosier and Streaker, Burnout and Curtains. Moneybags (John Platt) was also in attendance from out of town, but unable to tag

CIRCLE OF TRUST/BOM:
Integrity First (Proverbs 20:7), Service Before Self (Matthew 23:11) and Excellence in All We Do (Colossians 3:23)

MOLESKIN:
Travel for Doggleganger, Grouch and Rep Sleepy. Prayers for Trousers and his family

ANNOUNCEMENTS:
2.0 workout at Bomb Shelter on 6/25 at 0815, Convergence on 7/2 at JUCO, Fireworks and family day on 7/4 at Seymour First Baptist (aka The Speedway)

Too Many Clock Lunges (VQ!) Speedway AO

SPEEDWAY AO. Not sure why it’s defaulting to Asylum, but I don’t have a tag for Speedway.

THE SCENE: A little humid, but otherwise perfect weather for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tie Fighters x15 each side, Calf Raises x20
THA-THANG:
Mosey to corner of parking lot closest to playground. Bear crawl inch worm from parking lot to playground entrance: partner up and form two lines holding plank – partners at end of line bear crawl to front of line, signaling to the new caboose it’s their time to bear crawl to the front. Once to playground, same partners took turns drawing a card from deck and performing exercise while other partner runs lap around the outside playground fence. Exercises were irkins, BBSu’s, and crackalackin’ burpees. Numbered cards = number of reps, face cards = 15 reps, Aces / jokers = 20 reps. If running partner completes lap before other partner completes reps, the returning partner resumes reps where first partner left off. After a few rounds, moseyed to the grassy field next to parking lot. Pax completed a suicide style workout without partners performing 10 reps of each exercise at associated station. Station 1: Burpees, Station 2: clock lunges (way too many clock lunges. . .), Station 3: Carolina dry docks, Station 4: Bolt 30’s. Mosey back to starting point in parking lot.

MARY:
Pax roulette: flutter kicks, georgia cheerleaders, diamond merkins, and more
COUNT-OFF & NAME-O-RAMA
Halfday, Doppleganger, Cow Patty, Streaker, Shoelaces, Outhouse, Trousers, Pennies, Blindside, Quad, Doctor, Rep Sleepy, Banjo
CIRCLE OF TRUST/BOM:
“Good and evil both increase at compound interest. That is why the little decisions you and I make every day are of such infinite importance. The smallest good act today is the capture of a strategic point form which, a few months later, you may be able to go on to victories you never dreamed of. An apparently trivial indulgence in lust or anger today is the loss of a ridge or railway line or bridgehead from which the enemy may launch an attack otherwise impossible.” – C.S. Lewis (from Mere Christianity) Reminder that we are never staying stagnant or just existing. We are always moving in one direction or another; either in a way that builds up our relationships with God, our family, and friends, or in a way that undermines those same relationships.

Speedway Long Ladder

THE SCENE: Another perfect morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; Tie Fighters (F/B) x10; Tempo Squat x10; Tempo Merkin x10; Mosey to can trailer as our starting point

THA-THANG:

Ladder style workout over a longer distance, worked up and down the ladder almost twice with different exercises on each trip.

Round One:

Can Trailer – Iron Rocket x10

Dumpster- Monkey Humpers (4-ct) x20

Pavilion – Step Ups x30

Soccer Field – Imperial Squat Walker (4-ct) x40

Pathway Past Field – Ballerina Squat x50

Soccer Field – Imperial Squat Walker (4-ct) x40

Pavilion – Step Ups x30

Dumpster- Monkey Humpers (4-ct) x20

Can Trailer – Iron Rocket x10

Round 2:

Can Trailer – Burpees x10

Dumpster – Dancing Bear (4-ct) x20

Pavilion – Dips x30

Soccer Field – Crab Cake x40

Pathway Past Field – Merkin x50

Soccer Field – Crab Cake x40

Pavilion – Dips x30

MARY:

Dancing Bear x20; Burpees x10; Australian Snow Angel x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIM including FNG “Burnout”

CIRCLE OF TRUST/BOM:
Isaiah 40:30-31

MOLESKIN:
Pray for Trousers as he is looking for a job; Rep Sleepy traveling; Praise that Pennies’ daughter made it home

ANNOUNCEMENTS:

2.0 workout at Bomb Shelter on 6/25 at 8:15. Convergence on 7/2 at JUCO.