F3 Knoxville

Tag: Stripped

Trust in the Lord, He is Your Shield

THE SCENE: Mid 50s and slightly chilly

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SSH IC x25

LB Arm Circles each way x15

Cherry Pickers IC x5 

Tempo Squats IC x 10

THA-THANG:

Mosey to Splash pad and grab a buddy. One HIM does as many of the exercises as the other takes a lap. Each buddy repeats the exercise before moving to the next one.

  • Pull Ups or Knee Ups
  • Merkins 
  • Big Boys
  • Hello Dollys 
  • Lunges 
  • Squats 

Mosey to Tennis Courts and line up along the baseline. Each HIM takes turns bear-crawling down and back while the rest complete the exercises. Next HIM repeats with a new exercise for the group. 

  • Imperial Walkers 
  • Merkins
  • V-ups
  • Flutter Kicks
  • Squat Jumps 
  • Shoulder Taps
  • High Knees
  • LBCs 

 

MARY:

25 count of the following IC: Flutter Kicks, V-ups, Hello Dollys

COUNT-OFF & NAME-O-RAMA

8 HIMs, no FNGs

CIRCLE OF TRUST/BOM:

Gen. 15:1 “Do not be afraid, I am your shield; your reward shall be very great.” God and Abram have a conversation about the covenant between them. There is an odd ritual where a flame passes between the sacrificed animals to show that whoever breaks the covenant will suffer the same fate as the animals. 

God does not break His covenant with us, but He does suffer punishment for us by sending His son to die on the cross for our infidelities. 

Remember to ask God in prayer, today and every day to show us the areas of our lives where we do not trust in Him. Look to the Lord in His strength; Seek to serve Him constantly. 

Squats and Squirts

THE SCENE: Muggy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 Cherry pickers

1 Burpee

left over right

right over left

THA-THANG:
Mosy to the first station. It’s a DORA with a Battle buddy and you have to complete all the items before you move up the next station. You must do one item while your partner runs up to the next station and back when they take a turn.

  • Squats
    Lunges
    Welsh Dragons

 

  • V-Ups
    Air Taps
    BBS

 

  • Merkins
    Pickle Pounders
    Monkey Humpers

 

  • CCD
    Hand Release Merkins
    Shoulder taps

 

MARY:
Ring of fire with Merkins till the end.

COUNT-OFF & NAME-O-RAMA

Link the workout for those who want to enjoy this on their Q.

https://1drv.ms/b/s!Akll34D0Rt7fgvN8Mc2xORxyQzbxNQ?e=3KJdGB

 

Skater Haters

THE SCENE: 60ish & delightful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC | Grady Corns
  • Tempo Squats 

THA-THANG:

40sec at each station. 20sec to move to next station. Take a lap after each round. 3 rounds. Stations included:

  • Pull-ups
  • Wall sit
  • Hand release merks
  • Squats
  • Burpees
  • Step ups
  • Diamond merks
  • Skaters (there was much discussion of the Q’s form, especially as compared to Aladdin’s textbook execution of this exercise)
  • Table Rows
  • American Hammers

MARY: 

  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Malcolm Gladwell – Outliers. All about success. Great book.

Lays his points out through a series of really interesting vignettes—quick read. (Or listen)

Closes the book with this:

“The successful are those who have been given opportunities and who have had the strength and presence of mind to seize them.”

Reflect on the opportunities we’ve been given and how different life could have been 

Reflect on how well you’re leading yourself right now

But also reflect on who you know, who has what it takes to succeed and just needs an opportunity.

ANNOUNCEMENTS: Fill that Q Calendar. 7/24 CSAUP

PRAYER

Repeat 1st and 10s

THE SCENE: 60 degrees, clear with a heavy dew on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops

5 cherry pickers

10 LBAC forward and reverse

mosey to the football field

THA-THANG

1st and 10s

North Bound

  • 10s starting with 9 burpees, 90 yard mosey, 1 merkin, 10 yard jail break, South Bound back
  • 8 burpees, 80 yard mosey, 2 merkins, 20 yard jail break, South Bound back
  • repeat until 1 burpee, 10 yard mosey, 9 merkins, 90 yard jail break

South Bound

  • 10 yard bear crawl
  • 20 yard lunges
  • 30 yard Marios
  • 40 yard karaoke run

Fellowship Mosey to the rock pile

  • 10 curls for the girls
  • 10 overhead press
  • 10 rows
  • Mosey to Stonehenge and back to rock pile
  • 10 curls
  • 10 overhead press
  • 10 rows
  • Mosey to the bath-house

7’s

  • Big Boy Sit-Ups
  • Pull-Ups
  • Fellowship Mosey to the AO

MARY:
Abdominal ring of fire

canoe with BBSU countdown from 5

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 27:1-3
MOLESKIN:
Prayed for Ribbed’s wife, Praise for Trunk’s wife passing her test, prayers for safe travels
ANNOUNCEMENTS:
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An Equalizer Grab Bag

SCENE: Really pleasant when I wasn’t trying to catch my breath.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers
  • BACs | Windmills IC 
  • SSH IC

THA-THANG:

Mosey to playground. 11s: 10 pull-ups here, 1 4ct lbc at top of the Bermuda Triangle. After 10 lbc set, begin lunging from top to Northshore—good form. If not the first to start lunging, begin by moseying to the lunging pax. Once the 6 is up, we did a few lunges together and moved on.

Mosey to rock pile. 20x tricep extensions, overhead press, curl, bent row. Lap around Triangle. Plank. Round of 15. Round of 10.

Mosey to tennis. Lay on baselines. Foxhole to net.

Mosey to bottom of soccer parking. Suicides with increasing squats at each line. 

MARY: She, Mouthwash, and the flag must have all been together this morning.

STRETCHES:

  • Butterfly
  • Hamstring
  • Glute
  • Tricep

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ripped off Extreme Ownership – Jocko Willink and Leif Babin, former Navy SEALs.

“there are no bad teams, only bad leaders”

in terms of setting and enforcing standards and expectations, “it’s not what you preach, it’s what you tolerate.”

Think about that in your work. But also think about that at a personal level. What are you tolerating? 

Challenge today is to Take extreme ownership of your personal and professional life and lead yourself & those around you to becoming the very best version of themselves

MOLESKIN:

It was great to be back with a solid group of HIMs. Really appreciated the push from Trunk.

ANNOUNCEMENTS: