F3 Knoxville

Tag: Toad

Run fast. Carry heavy things. Do burpees

THE SCENE: Cool and sweaty all at the same time
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

tempo squats, wide merkins, ssh
THA-THANG:
Loooooooooooong a$$ Indian run to the church parking lot for a Dora beatdown.  100 merkins, 200 2 ct imperial squat walkers, 300 WW2’s but we didn’t get to many of those. Looooong Indian run back

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
10 HIMs got 1% better
CIRCLE OF TRUST/BOM:
Motivation follows action. Not the reverse.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Miles 4 Maryville on Saturday. Show up and show out to encourage some sad clowns to come out into the gloom. Bumblebee also looking for help moving on Saturday

Let’s move

THE SCENE: The weather was great, the number of pax was even better scene.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 2 pax off- 10 merkins

cherry pickers 10

21s all on point
THA-THANG:

Thang 1- 20min

HR Merkin EMOM timer Dora mini- at apex towards pull up bars

every 30 seconds timer goes off par does HR merkins start with 1 work up till you can’t get though before timer goes off- switch exercises every time you fail- if you are on pull up bar don’t have to stop

CMU swings

Shine scraps

Other pax runs up to pull up bars, 5 pull ups or body rows – rinse repeat for time

Thang 2 – 10

Core/Burpee kranken

5 cones softball field going up stairs – Core 10 reps, burpees- 5 reps

-BBS

-Buprees

-Leg raises

-Burpees

-Superman’s

Thang 3

Mike Tyson

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

discipline is the engine that drives everything. Discipline is what shows up when you don’t want to

  • Simplicity is the foundation of Consistency

    Strong Routines are the framework of Consistency

    The Virtuous Leader focuses on

  • on bandwidth not perfection

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cans of Soup

THE SCENE: Pleasant, Humid, Dodging busted cans of soup on the grinder (a literal meaning)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 in cadence
  • Windmills x 15 in cadence
  • LBAC x 6 in cadence
  • LBAC reversed x 6 in cadence
  • 10 single count squats

THA-THANG:
DORA partner workout. Partner 1 does workouts. Partner 2 runs to rotating locations and performs workout.

On grinder (with CMU):

  • 100 Curls
  • 200 Good Mornings
  • 300 Squats

Running:

  • Run to Wax Job Hill and perform 1 Bernie up the hill and run back. (switch with partner)
  • Run to Apex and perform 3 Burpees and run back. (switch with partner)
  • Run to Troll Bridge and perform 10 Lunges and run back. (switch with partner)

MARY:

  • Flutter Kicks
  • LBCs
  • Hello Dollys (Led by Swerve)

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:

Work is a blessing. God has so arranged the world that work is necessary, and He gives us hands and strength to do it. The enjoyment of leisure would be nothing if we had only leisure. It is the joy of work well done that enables us to enjoy rest, just as it is the experiences of hunger and thirst that make food and drink such pleasures. – Elizabeth Elliot

If you go dark on vacation, you will be ready for the light when you return. – Brian Scudamore

Let’s find the balance of work and rest. 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Chariot Dice – Zelda Edition

THE SCENE: a comfy 58 with clear skys
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH
THA-THANG:
8 stations set up in an ovel. This is the chariot track. Each charioteer gets 2 dice to represent their two horses. Roll the dice and do that number of reps. Only advance to the next square when you roll doubles. When you roll doubles, do double the number of reps shown, gallop to the pull-up bars, do 5 pull-ups, gallop back and star rolling for the next exorcise. Use this album to set the zelda adventure quest vibes https://open.spotify.com/album/1k2WWlWmP2bCDNQhsN8ofh?si=XgTCxbj2SfGY8qNChSlZuA&utm_source=copy-link

Stations were

  • Box jumps
  • Good mornings
  • Flutter kicks
  • Mekins
  • Lunges
  • BBS
  • Bench Walkers
  • Squats

MARY:
20 Sword slash sit-ups
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Read the verse below about God’s sovereignty. I would think if I really believed God is sovereign, I wouldn’t worry so much. And I also think I would find more assurance and comfort in following Christ’s example and become a servant of those around me.
MOLESKIN:
Who does majesty, glory, and power belong to?
Who is righteous in all His ways and never wrong?
Who is God? Sovereign
Who is awesome?
Who do all men depend on for life and breath?
The author of life and death
The often overlooked but still He’s all-seeing, all-knowing
Holding all creation in its place, the God of wrath and grace
The one who could crush every idol man would rather chase
And leads men to the narrow gate, through these crooked paths we navigate
This world exists cause You’ve commanded it
So is Your hand in it?
Or have you handed it over to man and turned away and abandoned it?
Did you try your best and then left man to handle the rest?
Will your plans find success or should we second guess
When world leaders are deceivers, eager to puff their chests?
Is life a game of chess? Do you have these kings in check?
With so much evil how can we believe you’re good?
But I finally understood when I saw that man nailed to wood
ANNOUNCEMENTS:
Would like to play two hand touch football on the 24th if we can get enough people to commit to coming to the beatdown. Maybe bring the young men out too?

Not much running

THE SCENE: Fall has arrived
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers and imperial squat walkers
THA-THANG:
A little work on the grinder, let Nguni between light poles with increasing reps (Merkins, Curls, Skull Crushers, etc)

Mosey, stopping every 5 mins to do PAX roulette. Rep counts started at 10 then up up to 60 and back down again. 4ct monkey jumpers turned out to be a crowd pleaser. Thanks Woodshack.

MARY:
Pax roulette ab work.
COUNT-OFF & NAME-O-RAMA
IYKYK
CIRCLE OF TRUST/BOM:
approach the challenges you face daily by taking the first step to overcome them instead of getting bogged down by the magnitude of the whole problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

keep your eye out for a date for a work day at drifters house!