F3 Knoxville

Tag: Swerve

Bring Sally Up

THE SCENE: 32 degrees, FREEZING! (29 according to Postpone)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 30 IC

TEMPO SQUAT X 10 IC

TEMPO MERKIN X 10 IC

THA-THANG:

  1. Bring SALLY up with SQUATS
  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with MERKINS

  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with protractor 30 degrees to 90 degrees

  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with CMU bicep curls

  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with dips on bench

2. Formed a circle and PAX roulette played with 10CT exercises being performed in middle until everyone has a turn. Next in line calls out exercises for individual in middle. PAX performing leg exercises which include Al Gore, squats, squat jumps, iron mikes, clock lunges while HIM in middle performing 10 repetitions.

MARY:
Hold the Iron cross: thumbs down, chicken wing, overhead claps

LBCs to close

COUNT-OFF & NAME-O-RAMA
12 HIMS and no FNG

CIRCLE OF TRUST/BOM:
It’s election day! It is my first time voting in an election. I grew up with parents owning a strong belief without compromise for the other side which steered me away from voting. We have becoming very divisive in society with the left becoming further left and right becoming further right. Over time, I have felt more of a duty to vote from those who have sacrificed to make this a free country where democracy exists. We have to learn to have constructive debates and open up our views to others. Love your neighbor. Know when to listen and when to debate. Overall, have hope knowing God is the king of this world.

MOLESKIN:
Steven Curtis Chapman

“God is on the Throne”

ANNOUNCEMENTS:

Convergence this Saturday, the 7th at Concord Park!

Can You Hear the Rain?

THE SCENE: Wet… very wet

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

All but merkins are 4ct IC

  • Side Straddle Hop x25
  • Hillbilly x20
  • Broga Windmills x15
  • Side plank leg lifts x10 each side
  • Clam Legs x10 each side (nice and soggy)
  • T Merkins x5 (1 each side is 1 rep)

THA-THANG:

Mosey to Waxjob Hill

7s (with bonus 7&7 final round)

  • Top: side crunch 4ct.
  • Bottom: side plank burpee (1 each side is 1 rep)
  • Travers the hill sideways

Mosey back to Grinder

ROUND 1 (yes… there was more planned…)

11s (with bonus 11&11 final round)

  • Pavilion: side tri rise (1 each side is 1 rep)
  • Other side: T Merkin (1 each side is 1 rep)
  • Travers: Ape Shuffle

MARY:

  • Standing Side leg lift 4ct. IC x15 each side
  • Broken Starfish 4ct IC x10 each side
  • Side Plank Rotations x10 each side
  • 20x ww2 oyo
  • Ankle touches 
  • Crunch for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Just Listen.

1 min of silence

We have two ears on the sides of our heads, and only one mouth. Let’s just listen today.

MOLESKIN:

https://youtu.be/6KQLOuIKaRA 

ANNOUNCEMENTS:

Convergence for 5 year anniversary. Nov. 7 – Asylum.

Belated Birthday Beers For Pinocchio at the new Xul Beer place on Saturday Oct. 31. 2pm-4ish

Don’t Poke Bears

THE SCENE: Mid 50s and not enough air for the Pax to breath
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rocketts
Windmills
Cherry Pickers

Indian Run to Mt. Suckmore

THA-THANG:

Starting with 10 Burpees at the top of Mt. Suckmore is round 1. Add the next movement for round 2 – 10 Burpees, 15 Peter Parkers, run back up Mt. Suckmore to begin round 3. 10 Burpees, 15 Peter Parkers, adding 20 Merkins, then run back to start…
7 Rounds:
10 Burpees
15 Peter Parkers
20 Merkins
20 Air Squats
15 Chest to Bar
*Bernie up Educator* to find 30yd Walking Lunges

Indian Run Back to A.O.

MARY:
10 BBS to catch yo breath
Flutter Kicks
Hello Dollys
1 min plank to finish it out

COUNT-OFF & NAME-O-RAMA
12 Pax with a special appearance by Veep meeting us at the beatdown location! (13)

CIRCLE OF TRUST/BOM:
Kept it simple this morning. DON’T BE A JERK! Jerks aren’t cool. Do something nice for someone today.

MOLESKIN:

ANNOUNCEMENTS:
Nov. 7th convergence for 5yr anniversary of Knoxville F3!

Grinding Out Inchworms

THE SCENE: 57 degrees, COOL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20 IC

TEMPO SQUAT X15

TEMPO MERKIN X10
THA-THANG:

INCH WORM EXTRAVAGANZA

  • Bear crawl inch worm along grinder, PAX holds plank while caboose bear crawls to front
    • Run lap and return to complete 1 Burpee, 2 big boys, 3 monkey humper on 4ct, 4 push up while waiting for PAX
  • Burpee broad jump inch worm, PAX holds plank while caboose burpee broad jumps to front
    • Run lap and return to complete 1 Burpee, 2 big boys, 3 monkey humper on 4ct, 4 push up while waiting for PAX
  • PAX forms circle and holds AL gore while 3ct little baby arm circle make way around circle until everyone has a turn
  • Sideways bear crawl inch worm, PAX holds plank while caboose moves to front- initiating movement with a push up
  • PAX forms circle and squats while previous PAX member calls a an exercise for next in line to be performed for 10 reps in middle of circle. Go until everyone has a turn

MARY:

Bear crawl/crawl bear Merkin IC x10

Hold iron cross, overhead claps x20

Hold iron cross, 20 LBAC IC

Hold Iron cross, 20 reverse LBAC IC

20 dry docks OYO

Protractor 41 degrees and crunch x10

Flutter kicks IC 10 degrees X20 4CT

COUNT-OFF & NAME-O-RAMA
14 TOTAL

NO FNG
CIRCLE OF TRUST/BOM:
Shout out to Drifter for powerful testimony on Saturday for 3rd F. It really was awesome and inspiring to listen to. It challenged me in my own faith to not just sweep things under the rug but admit faults and confessions to believers. We should all strive to give testimony in life as we do not know who we influence with our words.

It was my first day back in church in months this past weekend as well. I had been out of my routine, stuck in my own rut without normalcy I had before. I lacked obedience during this month which led to running astray from God and seeking personal addictions. During this time I got away from scripture, prayer, and ultimately fellowship among faithful believers. Consistency and repetition are key in relationship with God. Immerse yourself in the scripture, pray daily, and talk with believers. It was during this time away that I became angry and waited for God to intervene instead of seeking to be faithful myself. Ended with one of my favorite scripture: Isaiah 6:8. Pray for God to use you and send you to complete His work rather than always seeking something in return.

MOLESKIN:
Isaiah 6:8

Then I heard the voice of the Lord saying, “Whom shall I send? And who will go for us?” And I said, “Here am I. Send me!”
ANNOUNCEMENTS:
Next Convergence event November 7th!

 

Bear Crawl PAX Roulette

THE SCENE: 58 degrees, feeling nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Tempo Merkin IC x 15

Tempo Squat IC x 15
THA-THANG

1. Bear craw inch worm the length of the grinder. PAX holds plank if not caboose heading to front of line.

2. PAX circled on grinder. Each member of PAX chooses favorite exercise at station completed AMRAP. 1 running station where rest of PAX rotated off of. Run was down past playground to road and up hill back to center of grinder. Completed one full circle clockwise so each member of PAX got to run. Some of favorite exercise include: merkin, dry dock, SSH, plank, air squat, tempo squat, WWIIs, big boys.

3. PAX formed smaller circle. 1 member asked what favorite exercise was and burpee was chosen (thanks ESPY). One member of PAC completing bear crawl around circle while rest of PAX burpeed AMRAP. Rotated through until all HIMs had a chance to bear crawl around.

4. Lined back head to toe at end of grinder for pax roulette style Indian lunge run. Caboose would lunge to front while PAX would complete exercise at AMRAP from the leader in front. Rotated through until everyone had turn all the way until half of grinder. Exercises while caboose performing lunges included: al gores and more al gores, plank, SSH IC, big boys, etc.

MARY:
Bear crawl to crawl bear merkin IC x 20

Hold the iron cross- thumbs up to thumbs down to overhead claps

LBCs to close last 50 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reflected on hardship hill and overall support and teamwork experienced. It was an awesome event where everyone picked each other up and kept going. As Christians and men of faith, we are called to pick up our brothers and sisters in this life and offer support. We never know how we may influence others with small words of encouragement in this life. A little may go a long way and be what someone needs to hear in time of need.
MOLESKIN:

Ecclesiastes 4:10

10 If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

John 15:12-13

12 My command is this: Love each other as I have loved you. 13 Greater love has no one than this: to lay down one’s life for one’s friends.

ANNOUNCEMENTS:
3rd F event held at bombshelter October 17th led by Drifter

Coffeeteria following Saturday workout