F3 Knoxville

Tag: Swerve

Round the Fountain

  • THE SCENE: Brisk and breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH x20
  • LBAC, forward/reverse x10
  • Big Arm Circles
  • Tempo Squats IC
  • Tempo Merkins IC

THA-THANG:Mosey to the fountain for a Dora

  • 300 squats
  • 200 merkins
  • 100 V-ups
    • Partner runs up the hill and does 5 burpees
  • Before the next set, go the the fountain, feet on the wall, hands on the ground, partners “bear shuffle” until the meet each other on the other side
  • 300 Around the World Lunges
  • 200 BBS    (I don’t think anyone finished these)
  • 100 Diamond Merkins     (in theory)
    • Partner runs up hill and does 5 (4ct.) Monkey Humpers
  • Mosey Back to grinder and finish off time alternating between 10 BBS and 10 Diamond merkins

MARY:
see above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be willing to share the need for prayer in the COT after a workout. I resist even sharing simple requests because either I don’t think it’s important enough or I don’t like to show/admit a need.  It’s pride that keeps us from doing it, but its a privilege to pray for each other. When someone shares a prayer request, remember them and pray for them throughout the week!
MOLESKIN:

ANNOUNCEMENTS:

Excited for the March 6 launch of the new AO- The Arsenal at Sandy Springs Park in Maryville! 7am kick-off

Roll, Roll, Roll your boat

THE SCENE: 55 , wet wet wet oh yea it was wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 ssh- IC
  • frankenstine to end of court
  • 10 LBAC each direction- IC
  • Keen hugs back to other end of court
  • THA-THANG:
    We used the 14 sided workout dice today. Each HIM took a roll of the dice.
  • Wild Card- 5 line Suicide
  • 18- Jump Squats
  • 30- BBS
  • 15 Drydocks
  • 15 V ups
  • 15 SL lunges- 2ct
  • 18- Jump squats
  • 15- Divebomber push-ups
  • 18- decline push ups
  • 30- mountain climbers- 2ct
  • 30 American Hammers
  • 15 – Apollo Ono’s
  • 15- Burpees
  • 15 Pike push ups

Mary: 

LBC for time – 45 seconds
COUNT-OFF & NAME-O-RAMA
4 HIM’s
CIRCLE OF TRUST/BOM:
We each took a moment to reflect on what F3 has meant to each of us. While each member of the PAX’s experience has been unique there was one major theme across all of our stories. That was that F3 is more than a workout and the brotherhood, support and connection the PAX provides is the most important thing. We can all get a workout in but F3 stands for more and that’s what drives us to get up in the morning or to get out into the rain or cold or heat.
MOLESKIN:

Swerve begins his Doctoral program this week!!
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am SHARP!

A rather ducky day at the Bomb Shelter

THE SCENE: Really damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and Burpees
THA-THANG:
Mosey to the Duck pond, two laps around the pond stopping at every third light pole for increasing reps of bodybuilders. Be sure to dodge the goose poop on the backside of the pond=). Mosey back to the AO stopping every so often for PAX roulette. Taco asked for reps to increase by 5 for each stop, we ended up with 50 reps back at the AO

MARY:

PAX roulette was all the MARY we needed
COUNT-OFF & NAME-O-RAMA
Toad, Taco, Postpone, Swerve, Drifter, Espy, Napster, Peach, KY,
CIRCLE OF TRUST/BOM:
Ignore the negative mumble-chatter that exists between your ears, remember that you are a well-loved son of God and that he equipped you with special talents. Go out and use those talents!
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Helen’s Twisted F3 Sister

THE SCENE: Low 40s and feeling warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pax begun with a mosey to secure remaining supplies from across the street (4 more CMUs were needed and not pre staged). Continued the mosey stopping along the way for warm-up movements and new Pax picked up the supplies each time.
1st Stop – At supply dump 10 SSH
2nd Stop – 10 Tempo Squats
3rd Stop – Walking Lunges across bridge
4th Stop – 10 Tempo Merkins
5th Stop – 5 Cherry PIckers, 5 Windmills

THA-THANG:
Helen’s Twisted F3 Sister:
3 Rounds (for time):

  • 400 Meter Run
  • 30 CMU Swings
  • 15 CMU Thrusters

MARY for the 6:
Rinse & Repeat for the 6

  • 5 V-Ups
  • 10 Peter Parkers
  • 15 BBS
  • 20 Ankle Touches

6 Up! Continus Work:
Rinse & Repeat 4 Time:

  • 5 Burpees
  • 5 Jumping Air Squats
  • 5 Walking Lunges
  • Run 200 Meter

Return supplies to dump location

MARY:
Nearly cut the men short on work but noticed 2 min remaining:
10 Merkins IC
LBC for Time
COUNT-OFF & NAME-O-RAMA
10 Men for another pre-launch Arsenal beatdown!
CIRCLE OF TRUST/BOM:
Never stop doing good.
MOLESKIN:
Galatians 6:9
Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.
ANNOUNCEMENTS:
F3 Knoxville – Asylum CSAUP 1/30/2021
Maryville Rucking Beer Tour! 1/30/2021
KY organizing F3+M’s & 2.0s for fellowship at the camp! March 13th (rough date) Includes a gym, rock climbing, basketball, bouldering, dodgeball and outdoor activities as well!

Sunday School on a Tuesday Morning

THE SCENE: 37 degrees, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Tempo squat IC x 10

Tempo merkin IC x 10

THA-THANG:
PAX grabbed a CMU and headed to church parking lot. Pick a battle buddy and 1 person completes exercise count as follows below as other buddy runs to end of parking lot, returns and bears crawls to first median/ crawl bear back to start. Running buddy picks up exercise count. Rinse and repeat until all rep counts completed.

200 squats

200 CMU swings

200 OH press

200 merkins

100 blockees (no one got here)

PAX moseyed back to grinder with CMU.

MARY:
Hold the iron cross LBACs forward/ reverse IC x 10

Protractor game around PAX hold for 5 count until recover.

COUNT-OFF & NAME-O-RAMA
13 HIMs, 2 2.0s, 1 FNG
CIRCLE OF TRUST/BOM:
Been fartsacking a lot lately both with my fitness and with relationships/ being diligent in my faith.

“Don’t talk about it, be about it.” – Goggins

If I am to label myself a Christian, I am meant to put in the work every day. Consistency is key. Live into the Word and act on it daily.

MOLESKIN:
1 John 2:4 “He that says I know him, and keepeth not his commandments, is a liar, and the truth is not in him.”

ANNOUNCEMENTS:
CSAUP upcoming on 1/30/20.