F3 Knoxville

Tag: Toe Box

Pain with a partner

THE SCENE:  74 clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, Stretch, tempo squat
THA-THANG:
Workout took place with a parter, working together to complete 10 of each listed exercise followed by one partner running up around Dwayne Johnson while the other partner ran around the island. The next set required a total of 20 reps of each exercise followed by a run and then 30, 40 and 50 before working back down to 40, 30, etc…

  • Burpees
  • CMU LBC
  • CMU Curl and Press
  • CMU Lunge

MARY:
Dry Docks, punitive burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

Lean hard on your spouse or friend or family because when you fall down its important to have that strong, braided cord to pull you back up. When we see couples weathering through difficult times and keeping their focus on God, that should be a reminder to us about the importance of drawing nearer to our spouse and showing them grace.

MOLESKIN:
Great workout today, partners pushed each other hard and this ended up being a really tough one

TRIP TO COLOMBIA

THE SCENE: Steamy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARSOC Shortcard
THA-THANG:
4 Corners @ soccer field: Increasing Colombian Neckties  (12 rounds)

Stadium Hill : rounds of 30-20-10 of Werkins at bottom, run up hill, Monkey Humpers at Top, run down hill.

Parking Lot: rounds of 30-20-10 of Pullups, run, Jump Squats, run.

MARY:
Dealer’s Choice: Flutters, Yoga Planks
COUNT-OFF & NAME-O-RAMA
10 HIMs plus a Pre-Run Guest (Shooter)
CIRCLE OF TRUST/BOM:
Obedience to the Lord affects everyone around you, not just you. We often don’t see the ripple affect but it is there. Q used Tank’s obedience in his charity work as an example and how it has affected the Q and others to be better, to love others the way we should. Obey and let God use your obedience to carry out His good and perfect will.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Junk’s wife, Dreadlock’s wife and son, and Tank’s friends who are recovering from a loved one’s suicide.

4th o’July Round Robin Q

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins

SSH

OYO stretch

high knees

butt kickers

  • THA-THANG:
  • Ribbed- 11’s
  • Frosty- DORA 321
  • Crossbar – 1776
  • Tweet-E – Tweety’ corner

MARY:

  • Flutter kicks
  • Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom.  Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q.  See you soon brother!

ANNOUNCEMENTS:

It’s always good when you make the FNG splash merlot

THE SCENE: low 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Some p90x jump squat things that everyone made fun of
  • Tempo Merkins x 10

THA-THANG:

Declining ladder:

  • 10 Iron Mikes (each leg)
  • 9 Body Builders (8 count)
  • 8 American Hammers (4 count)
  • 7 Smurfjacks
  • 6 Spread Eagle Merkins
  • 5 Side Crunches (per side)
  • 4 Carolina Dry Docks
  • 3 Tuck Jumps
  • 2 Inchworm Merkins
  • 1 30 Second Wall Sit

MARY:
n/a – out of time

COUNT-OFF & NAME-O-RAMA
Dreadlock, Junk, Tank, Mouthwash, Toebox, Shooter, Showcase, Snitch, Abacus, Flute Loop, Sticks, Tonya (visiting from NC), Frisbee(FNG), La-Z-Boy, Bowflex, Bartman

CIRCLE OF TRUST/BOM:
Remember, the mouth speaks what the heart is full of.    What’s coming out of your mouth each day?

MOLESKIN:
Welcome to Frisbee, who stood strong even after blowing chunks!

ANNOUNCEMENTS:

Draw the line

THE SCENE: Dark, warm and dryish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry pickers and this and thats
THA-THANG:

Do one more of each exercise starting with one rep at each line (cone) coming back to start each time (suicide style) 15 lines (cones) about 10 yards apart. exercises are:

  • Diamond Merkins
  • LBCs on a 4-count
  • Merkins

Audible out a little early. Mosey to splash pad for some partner DORA. 100 table rows, 200 squats, 300 LBCs.

Mosey to pick up cones and do burpees at every other cone. Mosey to AO for some ring of fire merkins.

MARY:
Flutter kicks x21
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
We talked about drawing a line in our lives that we will not cross. In different aspects of life. Temptations (pornography, bad vices, language etc.) or lines on how we interact with people. Standing up to ourselves and saying I will not cross this boundary.
MOLESKIN:
FNG @Sticks, did a great job!  Hot tub took a spill during the Pre-run and was out for the Q. Stinks. Supra did Sticks not tagged yet
ANNOUNCEMENTS:
Prayers for Ms. Junk, Mrs. Tank, Supras new addition in his family. (Blanking on relationship of who had baby) and Hot Tub’s  ankle.