F3 Knoxville

Tag: Switchgrass

Coupons and Casualties

THE SCENE: Foggy but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Alternated 3-man casualty carries and coupons to Bearden Middle. Everyone carried or was carried.

3 rounds on the football field:

20 prison get ups (10 per leg)

Run down field

Ruck OH lunge back halfway, jog out rest

No casualties on the way back since pressed for time. Just alternated coupons.

Had time for one quick run up lover’s lane and back down.

MARY:
COUNT-OFF & NAME-O-RAMA
8 weirdos

CIRCLE OF TRUST/BOM:
Cap’n prayed us out.

MOLESKIN:
This was good livin.
ANNOUNCEMENTS:

Goose Poop Shuffle

THE SCENE: 68, clear, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to middle parking log
  • SSH x 25 (IC)
  • Burpees x 5 (OYO)
  • Imperial Walkers x 15 (IC)
  • Burpees x 5 (OYO)
  • Windmills x 15 (IC)
  • Burpees x 5 (OYO)

THA-THANG:

Mosey to the Sophomore for 11’s

  • BBS’s & Merkins, Bernie Sanders up the hill, Mosey back down

Mosey to the coupon pile

  • Curls, Tri-Ceps, Squats x 15, run the steps, R&R
  • BBS’s, CCD’s x 15, R&R, Calf-Raises x 30

Mosey to the short walls

  • Dips x 10
  • Decline Merkins x 10
  • Step-ups x 10 Each Leg

Mosey back to start

MARY:
Flutter Kicks x 25 (IC)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Listen.   Really Listen.  Don’t miss an opportunity.  It’s too easy to only hear the “loud” stuff.  Just as Elijah did in the mountain, listen for God’s whisper.

MOLESKIN:

It was great to be a part of this group this morning. We pushed hard and burned some Goo.  Thankful for Booster’s attendance and continued support even when he’s on the injured list!

Greater Love Carries All

THE SCENE: Overcast & Humid

WARM-O-RAMA:
Fetal stretch, side straddle hope, little this and that, cherry pickers

THA-THANG:

Mosy: Right and left hand carry, chest carry, and overhead carry with CMU.  10x squats in between.

Flip the tire. Pumping out merkins while waiting for your turn.

Tombstone:  10x merkins, 10x overhead press with cmu.  Inch worm out and inch worm back.

Deal breaker:  30x sit ups, bench press, leg raises, merkins. All with cmu.  Up and back in Powell High parking lot.  Group cannot start next exercise until last man gets his thirty.

COUNT-OFF & NAME-O-RAMA

8 HIMS.  We welcome Chaucer for his first time here at Brickyard

CIRCLE OF TRUST/BOM:

Like in the deal breaker togetherness is important.  We are there to carry, encourage, and support one another in life.  John 15:13 says, “Greater love has no on than this, than to lay’s one life for his friends.”

This is exemplified by Major Bruce Crandall in Ia Drang Valley during Vietnam.  Major Crandall  and his choppers doubled their burden air lifting troops into battle, but also lifted the dead and wounded from the battle scene when medevac choppers refused to fly into conflict.

 

Back to Basics (reps + reps + reps)

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Tempo Merkins IC x10
  • Mountain Climbers IC x10
  • LBACs IC Forward & Reverse x10
  • Air Press IC x10

THA-THANG:
Mosey to the splash pad for our Back to the Basics work.

4 Rounds of:

  • 50 Squats
  • 40 BBS
  • 30 Merkins
  • 20 Lunges
  • 10 Burpees
  • Run the loop around the splash pad

Mosey to planters for 11s – 2 count step ups & decline CCD.

Mosey to the AO

MARY:

  • Flutter kicks IC x15
  • Leg raises IC x10

CIRCLE OF TRUST/BOM:
I’ve been reading the book of James lately and was thinking about the first verse.

1 James, a servant of God and of the Lord Jesus Christ,

To the twelve tribes scattered among the nations:

Greetings.

James was the half-brother of Christ. Growing up together, knowing that Jesus was the Son of God, in my mind would have caused some sibling rivalry. But James grew up to not only follow Christ but to call himself a servant or bond-servant or slave of Christ. He willingly devoted his life, even unto death, to follow and serve his half-brother. How many of us can say we would willingly follow and serve our siblings? James is an example to us all for putting ourselves to the side and serving others. How can we take this servant attitude out into the world and serve not only our families but our friends, co-workers, or strangers on the street? We all need to be willing to step up and be servant leaders and set the example for our own children.

MOLESKIN:
Squat challenge – don’t forget to post your numbers.
ANNOUNCEMENTS:
Truckin to the Pound on Aug 25 and 3F at the Outlook on Sat. Aug 11.

Hundreds

THE SCENE: IDK, quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We ran the loop then out to the theater parking lot and back stopping 5 times for 20 yd ruck OH lunge, 20 merkins and 20 deep, countable squats. That’s 100 yds of lunges and 100 merkins and squats.

MARY:
COUNT-OFF & NAME-O-RAMA
5 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS: