F3 Knoxville

Tag: Tailpipe

Gentleness in Strength

THE SCENE: Low 40’s and too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC f/b, Tempo Merkins, Tempo Squats, Calve Raises
THA-THANG:
Mosey the Running Path, stopping at each pole for either 5 Diamond Merkins + 5 Merkins + 5 Werkins, or 5 Narrow Squats + 5 Squats + 5 Summo Squats – QIC’s call.  (14 Poles total I believe)

Arrive at Soccer Field. Perform directed exercise/reps at one end, mosey to other end, repeat, mosey back and repeat, until 5 rounds of the exercise/reps are complete. We did Burpees x10, Jump Squats x20, Merkins x20, Monkey Humpers x30.

Mosey to Playground. Perform Grinder of 5 pull-ups, 10 Merkins, 15 Dips – Mosey short distance and do 2 8ct BBs, Mosey back and repeat until time called.

Mosey to Bridge. Perform Indian style Slowsy with PAX forming a line, shoulder to shoulder in Al Gore. Last man chooses exercise to the front (Bear Crawl, Frog Jump, Mall Walk, Burpee Broad Jump, etc.). Rotate thru until bridge is traversed. MARY:
Cosmo led some Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
13 Strong


CIRCLE OF TRUST/BOM:
See Weekly Email (01/19). Spoke about the importance of cultivating the virtue of gentleness and the stumbling block that can hinder our gospel witness if we lack gentleness. “Blessed are the meek. They shall inherit the earth.”
MOLESKIN:
Some of my favorite HIMs showed up for this one, to include Toto. What a blessing it was to lead and fellowship with these men. Awesome group.
ANNOUNCEMENTS:
N/A

No SSH

THE SCENE: 48, no rain.  Kind of nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

10 penalty burpees cause Mayberry forgot the flag

cherry picker

imperial walkers

good mornings
THA-THANG:
Route 66+, merkins at each light pole

watt rd field, do 1 exercise at each corner as you run a lap.  Do 5 laps

  • Mountain climbers x 10, 4 count
  • squats x 10
  • merkins x 10
  • overhead claps x 10, 4 count

mosey to playground for 11’s

pullups and BBS,  run to middle light (50 yds)

20 squats at Bottom of hill.  Run to the outhouse and 20 underhand easy ups.  Repeat 3x

MRSA field

50 yd bear crawl, then 10 CDD.  Repeat 2 x

mosey to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Toto wedding today!
ANNOUNCEMENTS:
convergance next Saturday at the truck stop with 3rd F at 2 rivers church.

RAW circuit

THE SCENE: muggy for 05:30 but clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We skipped this part
THA-THANG:
10 stations. At each station do 2 minutes of work followed by 30 seconds reat then rotate to the next station and repeat. Station were as follows

  • 25 foot CMU walk
  • Big boy sit ups
  • Incline merkins
  • Decline merkins
  • Lunges
  • 60# Sandbag clean
  • 30# ruck curls
  • Walk walks
  • CMU over head presses
  • Dips

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Goals are simply dreams with a deadline. We all need accountability to help us reach our goals and not just perceive them as dreams. Goals are achievable only though daily habit changes. It’s changing the daily grind that will help to get us closer to our goals and dreams.

MOLESKIN:
None
ANNOUNCEMENTS:
Trucking to the pound CSAUP coming up soon.

No lightning in sight

THE SCENE: 65 degrees and a good constant rain for 30% of the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Not much warmup. SSH, cherry pickers and then took off for cover
THA-THANG:
We started off with sevens including Merkens and squat jumps. Running about 50 yards in between under the nice porch of 2 Rivers Church.

We did it a second set of sevens including Burpee‘s and lunges but extended the run outside the porch for a total of 80 yards.

We then mosey back over to the parking lot and did some agility work on the parking lot lines shuffling sideways and touching each line.  We did this a couple times then Bernie Sanders to the bottom of the trail leading up to field one.

Sevens again, this time with diamond Merkins and Iron mikes 4ct.  Running up the hill to the bench

We then moseyed to field 1

at every horizontal line on the field (5) we switched from bear crawls to sprints for the full length x2. THEN same thing (dropped two lines on switching) and did sideway Gorilla crawls and Bernie Sanders the full length x2

MARY:
We did a ring of fire until time came up with Merkins and planks
COUNT-OFF & NAME-O-RAMA
5 total, cornhole, sweeper, cosmo, tailpipe and Tank
CIRCLE OF TRUST/BOM:
We talked about not making assumptions of people others second and third chances as Christ does that for us in an hourly basis.
MOLESKIN:
Cosmo has no problem doing Merkins under an overflowing gutter.
ANNOUNCEMENTS:
Prayers

RAW

THE SCENE:  low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo stretch

THA-THANG:
Station work.  1 min at each station and then rotate.  All while jamming to 90s tunes.

  • Bent over row
  • KB swing
  • OH Press
  • Curls
  • Squats
  • Calf raise
  • Turkish getup
  • Derkin
  • Jump rope

MARY:

COUNT-OFF & NAME-O-RAMA

Tweet-E, Junk, Tailpipe, Cosmo, Wallball, Slugger, Peekaboo, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Don’t be lazy.  Take initiative and be a leader.

MOLESKIN:

ANNOUNCEMENTS: