F3 Knoxville

Tag: Tank

I Love Hate You, Man

THE SCENE: 50 or so. Hot and muggy. Also really dark, because clouds and new moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
Windmill x15
CMU Hop-Over x20 OYO
Cherry Picker x8 IC
Round-the-blocks Merkins (1 lap)
Pass-the-CMU 1 round each direction

THA-THANG:

Mosey down around the outhouse and back up by the grassy area.

Pair up, one PAX does traveling exercise, other does specified reps of stationary exercise, then goes to relieve traveling PAX wherever they are. Alternate between the two stationary exercises until time called, then move on to the next Travel/Stationary grouping

Traveling Stationary
Bear Crawl w/ CMU 20 Curls
20 Tri Ext.
Crab Walk w/ CMU 20 Merkins
20 Big Boy Situps
Farmer Carry 2 CMU 20 Squats
20 Carolina Dry Docks
Blockee Broad Jump 5 8-Count Body Builders
20 Tri Ext.

Once more around the outhouse, then back up to the AO

MARY:
Just enough time for 5 Pullover-situp-standup with CMU
COUNT-OFF & NAME-O-RAMA
12 Men today… All disciples I pray!
CIRCLE OF TRUST/BOM:
Just a practical word today for your health and those around you: wash your hands. 2.0 and half of her school are out sick….
MOLESKIN:
I planned on running this Q up on the soccer field across the street, but it was so dark I couldn’t see the cones when they were 10 feet away.
Oh well… Whatever kind of grass that is near the AO smells pretty nice. I guess it’s whatever they put on there to cover up the odor of the dog excrement…
Thanks to Mayberry for today’s title. Definitely appreciated the “I love hate you right now, Waxjob” toward the end of the beatdown.
ANNOUNCEMENTS:
Signup for Hardship Hill!!!! (YHC too)
The Project AO launch in Oak Ridge was today… Tell your friends!

Monkey humpers are way better than squats

THE SCENE: 39 maybe
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x50 on the 4ct IC

merkins x10 on the 4 IC

Peter Parkers x10 on the 4 IC

monkey humpers x10 on the 4 IC

repeat, merkins, peter parkers, MH

THA-THANG:

  • Mosey to Wax Job Hill for 11s. start with 10 Monkey humpers at the bottom, Bernie up and do 1 BBS
  • Mosey to the church parking lot, stopping 2 times for Rocky balboas on the curb (20 -4ct IC)
  • At the church parking lot, bear crawl and do one merkin at each line, maybe 15-20 lines, then crawl bear back doing merkins at each line.
  • jog/sprints x4 the whole parking lot
  • Indian run back to the AO and stop by the play ground
  • music and cones! 4 cones to make one big box. With Chumbawumba playing, do SSH and when they say “I get knocked down” do a broad jump burpee to each cone. the key was to broad jump good enough to make it around the cones before the song was finished. Usually, you SSH/burpee in place the whole song but not this time. it pays to be a winner!

MARY:
Merkins x10 IC

Peter parkers x10 IC

Monkey humpers x10

Black Jack – 20 big boys/ 1 superman alternating arm/leg lift. We got to around 11 and 10

cashed out with ATMs
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-1
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

AMRAP Bowling

THE SCENE: 21 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 26 IC

Group Mosey

SSH x 13 IC

Group Mosey

SSH x 6-7

Group Mosey
THA-THANG:
PAX took turns bowling for exercises. # of pins knocked down had a corresponding exercise. Each exercise performed by doing AMRAP for 2 minutes. Each exercise followed by a Mosey/Sprint/Striders combination. # of pins knocked down and corresponding exercises below:

0- Burpees

1- Squat Jumps

2- Squats

3- LBCs

4- BBSU

5- Carolina DD

6- Merkins

7- Superman’s

8- SSH

9- Mts. Climbers

The dreaded gutter ball/no pins knocked down was rolled twice… Brutal.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
PAX encouraged to live out the AMRAP philosophy today as they loved their families, work, friends… go as hard as you can in all things!
MOLESKIN:
We prayed for Wall Ball and his wife and her pregnancy. 
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

2-Mile Truckstop Tour

THE SCENE: A lovely 28 degree morning… The swamp is fully flooded from the recent rain, but the pavement is dry. A few ice patches over the paths…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
TN rocking chair x15 IC
Mountain Parkers x15 IC (Mountain climbers, except opposite knee-to-elbow)
Crabettes x15 IC
LBAC Fwd x10, Rev x10
That woulda been it, but then Sparky arrived, needed to make sure he was warmed up.
15 more Mountain Parkers IC
THA-THANG:
20 cards with 10 different exercises have been distributed over a 2 mile course.
Each card also has a #1 or a #2. PAX with F3 name A-M are #1, N-Z are #2.
PAX mosey as a group along the course, taking turns flipping the card as they arrive.
If the number of the PAX who flips the card matches the number on the card, double the reps!
Additionally, four “You guys are screwed” tokens were distributed to trustworthy PAX.
When a token is played, add a repeat of the previous station to the current station.

The final station – Slalom bear crawl under the guard rail by the Watt Rd. soccer field

MARY:
Made it back to the AO just in time for about 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
12 HIMs plus one giraffe
CIRCLE OF TRUST/BOM:
Since my 2.0 goes to a Christian school, she has a verse to memorize nearly every week, and has ever since kindergarten. We’ve always used the drive time to school to learn that verse together. I really appreciate the time to dwell on the Word and let it sink in.
This week’s passage was Jeremiah 29:11-14. Verse 11 is pretty popular, but the one that caught me was verse 13: “You will seek me and find me, when you seek me with all your heart.” We’re all seeking God, whether we know it or not. Everyone is looking to fill that hole that only He can. Seek Him with all your heart, and He’s promised that you will find Him.
MOLESKIN:
Shoulda started my watch when I laid out the course… Only got credit for half the miles I ran this morning!
ANNOUNCEMENTS:
Thanks to everyone who brought snacks for Wesley House. Delivery this week!

Mist, Rain, Sleet, Snow

THE SCENE:

Dog Pound: windy, misty, rainy, sleety, snowy, coldy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rocketts x20

THA-THANG:
Mosey to the lot for roughly 10 sprints and then mosey back to AO to pickup CMUs I forgot to get.

Mosey to the lot and partner up, DORA: one does exercise, one runs to the end of the lot and back (about 150-175 yds?)

exercises are: CMU curls 150, CMU overhead presses 150, cleans 100, merkins on CMU 100, reverse squat walk dragging CMU down and back.

Mosey to tennis courts.  Suicides at EVERY line on both courts. Then some quick twitch knee ups along the fence, bear crawl suicides that sucked and audibles to squat walks. Finished with one more round of regular suicides

MARY:
No time for her today
COUNT-OFF & NAME-O-RAMA

10 total, including visitor from Nolensville “Mic Drop”

CIRCLE OF TRUST/BOM:

How do we learn best?
By reading instructions or by watching how it is done by someone that knows the process?
Are we a study God’s word culture or are we a do God’s word culture? By doing rather that studying, we develop a culture that newcomers and the young feed off of. They learn by watching the faithful not by studying.
Lets go be a “Do God’s word” and not just a “study God’s word”

MOLESKIN:

Welcome Mic Drop from Nolensville TN.  He will be “dropping” by once or twice a month.

We went from mist, to rain, to sleet, to snow today.

ANNOUNCEMENTS:
Forgot to mention Snacks for WH till tues, WH kids workout