F3 Knoxville

Tag: Tank

CMU Monday @ The Equalizer

THE SCENE: The weather is getting *NICE* … several members of the PAX decided that sleeves were optional today
F3 WELCOME & DISCLAIMER: Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x10 | Tempo Squats IC x5
THA-THANG:
CMU MONDAY!

Mosey to Smokehouse for a CMU (we used our entire allotment of CMUs today, looks like the AOQ needs to make a trip to Lowe’s this week).

Line up on Field for some CMU-icides. Rifle-Carry your CMU to the first cone, do 10 Block Merkins, mosey back to start, and do 10 Squats. Mosey to CMU, Rifle-Carry to the second cone, do 15 Block Merkins, mosey back to start, and do 15 Squats. Repeat for all cones, adding 5 to the rep count (6 total cone stations = 35 of each)

When at the top of the ladder, start over with the exercises changing to OH Press / Imperial Walkers on a 2 ct.

RINSE AND REPEAT UNTIL THE SIX FINISHES

Partner-up. 1st partner farmer carries BOTH CMUs clockwise around the track while 2nd partner runs counter-clockwise. When partners meet, switch. Recover once CMUs make their way around the track once

MARY:
SWB: Stretching with Blindside

COUNT-OFF & NAME-O-RAMA
15 HIMs; 0 FNGs; 3 Pre-Ruckers

Tank, Trunk, School Zone, Ribbed, Choir Boy, Snitch, Lilo, Stripped, Bookman, Mouthwash, Einhorn, Smoky, Head Gear, Aladdin, & Blindside

CIRCLE OF TRUST/BOM:

Since becoming a father 6+ years ago, I have developed a very serious devotion to St. Joseph, Jesus’ earthly father. St. Joseph is the patron saint of fathers. My favorite quote of St. Joseph’s from Scripture is, “…” That’s right, St. Joseph never speaks in Scripture. He was a man without words but not without a witness. His silent witness makes us even more aware of his actions which occurred during one crisis or another. Like St. Joseph, we don’t need words when actions will suffice. How can you develop your attentiveness to God’s will to be a man of action in the mold of St. Joseph?

ANNOUNCEMENTS:
Haw Ridge CSAUP this Friday night (9pm-Midnight); Convergence 7/2 @ JUCO

EMOM Friday

THE SCENE: 57 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

SSH

windmills

rockettes

little baby arm circles

this and that

THA-THANG:

mosey to the pavilion

EMOM round one – ten sets

  • 5 squats
  • 10 dips
  • 5 decline merkins

mosey to the field

EMOM round 2

  • 10 x 100M sprint

we moseyed around the track between rounds 5 and 6 and between rounds 8 and 9 for some recovery

MARY:
Warm down lap

20 big boys

20 flutter kicks (4 ct)

peter Parker tease
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“”If your brother sins against you, go and tell him his fault, between you and him alone. If he listens to you, you have gained your brother.”
‭‭Matthew‬ ‭18:15‬ ‭ESV‬‬
https://bible.com/bible/59/mat.18.15.ESV

ANNOUNCEMENTS:
Shamrock flag passing Wednesday after next

CSAUP May 6 at Haw Ridge

Balls are Balls are balls

THE SCENE: 42 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

0 burpees

25 SSH

1 Burpee

10 OH Claps and seal clap

2 Burpee

Abe Vigota

3 Burpee

THA-THANG:
Mosey over to the BearMuda Triangle

ladder of three stations with Bear crawls in-between stations

20>15>10>5

  • Hello Dollys
  • LBC’s
  • Monkey Humpers

 

  • Mosey over to the rock pile
    • 21 Curls
    • 20 goblet squats
    • 20 OHP
    • 20 Triceps extensions
      • 2 times
  • Mosey to the Dock
    • All of us on the Dock
    • 20 Calf Raises
  • Mosey to the rock pile. Bear crawl up to the pavilion behind the Bathhouse
  • Mosey to the bathhouse
  • 11’s
    • pull up and mosey to the splash pad and 10 Box jumps
  • Call time and Fellowship mosey to AO

MARY:

hello dollies

Flutter kicks

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:
Matthew 19:3-6

God centered marriage and God’s authority over you’re marriage.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP Haw ridge may 6th

Convergence July 2nd.

Einhorn and Finkel, Finkel and Einhorn

39 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm burners and squats
THA-THANG:

Mosey to CMU pile to get one CMU each, then up to the upper lot and partner up.

You must find out three things (with substance) about your partner while working together.

Partner 1 starts a beginning of upper lot and runs around Stonehenge and back while partner 2 does the following until partner returns

  • 10 curls
  • 10 presses
  • 10 tris
  • 5 burpees

Pick up where you left off and continue repeating till Q says stop. line up for sprints and Bernie Sanders just to mess up breathing patterns.

partner 1 carrries both CMUs towards the tennis courts by way of the cul-de-sac while partner 2 does 10 burpees and then runs to parter and they switch.
Once at the court you complete the following workout then run down court and back. 20 CMU jump overs, 15 back to back CMU passes, 10 blockee merkins, 5 burpees. REPEAT.
return CMUs and head to AO

MARY:
Imperial walkers while we learn about what we found out about our partners. Doing a few burpees and then some flutter kicks
COUNT-OFF & NAME-O-RAMA
11 including FNG “Einhorn”
CIRCLE OF TRUST/BOM:

Billy Graham :”Yes, the Bible certainly tells us to love others, even if they aren’t very lovable! But what does it mean to love others? All too often, I’m afraid, we confuse liking someone with loving them”…. “And this isn’t necessarily wrong, as far as it goes; a husband (for example) should genuinely like his wife and enjoy being in her company.”

But….”Does this mean we can’t love someone who’s difficult to like? No, it doesn’t, not if we understand the kind of love God has for us. God loves us not because we’re perfect, or even likeable, because we aren’t. We fall far short of what He wants us to be, yet the Bible says He still loves us. And unlike our love for others, His love means He always wants what’s best for us, although we don’t deserve it.

This is the way God wants us to love others — by seeking what’s best for them. No, (some people) may not be likeable, but have you ever asked God to change (them)? Have you ever gone out of your way to show love for (them), even if (they) don’t deserve it? Open your heart and life to Christ’s transforming love. Then remember: “We love because he first loved us” (1 John 4:19).

MOLESKIN:
Great morning. I have really missed the fellowship of this PAX. Great guys that care for each other and great mumblechatter
ANNOUNCEMENTS:
CSAUP

Now THIS is the Gloom

THE SCENE: GLOOOOOOMY! Rain, but warm-ish rain
F3 WELCOME & DISCLAIMER Done & Done
WARM-O-RAMA:
SSH IC x25; LBAC IC x10 each way; Cherry Pickers IC x5; Windmills IC x10 

THA-THANG:
Tabata-like Workout; 8 sets of 20 seconds of work/10 seconds of recover

  • Round 1:
    • Step-ups or Box Jumps
    • A lap around the Track
  • Round 2:
    • Jump Squats
    • Trip to Bathhouse for 5 Pull-ups
  • Round 3:
    • Imperial Walkers
    • Trip to Playground for 5 Burpee-Pull-ups

COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

My priest on Easter Sunday likened the Church to a Mosaic. Sometimes small pieces fall away. From a distance, you don’t notice the missing pieces. It isn’t until more and more pieces fall away, do you notice something missing. Sometimes when someone falls away from the Church (or even F3), it isn’t noticed right away. But when more and more fall away, holes can start to be seen. Reach out to someone who has fallen away from your community (Church, F3, neighborhood, etc.) and invite them back…

ANNOUNCEMENTS:
CSAUP 5/9 at Haw Ridge 9 pm to Midnight

Convergence 7/2 @ JUCO