F3 Knoxville

Tag: Trash Panda

Kraken under a Harvest Moon

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy, Aladdin, School Zone (Michael Shope), Trash Panda
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, this and that, rockettes, side straddle hops

THE THANG:

Kraken at the corners
3.0 miles
10 -15 -20 – 25
Carolina Cheerleaders
Carolina Dry Docks
V-Ups
Merkins
Box Jumps
Dips

MARY:
ANNOUNCEMENTS:
COT:

Matthew 22:37-39

Feb/Aug You vs. You Part 2

AO: asylum-pm
Q: Steam
PAX: Guardrail (Brandon Brown), High Heels (Henry Ritchie), CRISPR (David Smelser), Rooney (Carl Whipple), Swimmies (Nathan Chesney), Butterknife, Brick (Chris Tittle), Median (Luke Brown), Honeydew (Jason Childers), Windex, Blindside (Davis Bodie), Glamper, Lilydipper (John Neece), Pusher, Booster (Les Fout), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Trash Panda, Jeevan Kypa, Welch’s, Lizzy, Ghost Flag (F3Knoxville), Switch hitter, Cheetah Boy, 24
FNGs: 1 24
COUNT: 26
WARMUP:
– 15×4 SSH

THE THANG:
– Mosey to behind the admin building
– Go over the Feb/Aug You vs. You workout
– 1.5 mile (2,400 meter) run for time
– Max BBS in 1 minute
– Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
– Max merkins in 1 minute
– Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
– Max pull-ups
– Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
– Max burpees in 5 minutes
– Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

– Mosey to the bottom of the long curve
– BTTW/jail breaker to the flag

MARY:
– SWS for the last 3 minutes

ANNOUNCEMENTS:
– Forg3: 9/22-9/24. Checkout the #forg3 channel for more info – 4 spots left!

COT:
“3 Strikes And You’re Not Out. There is always one more thing you can do.” – Col. Hal Moore
– From his book On Leadership, and the movie We Were Soldiers
– A lot of times, it can feel very much like “3 strikes and your out.” Maybe it’s “that mistake” or thing that keeps happening, or shortcomings or missed expectations. So what are we to do when we feel like we’ve struck out 3x?
– Take a look at what Jesus says in 2 Corinthians 12:9 — ““But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”
– Maybe the “there’s always one more thing you can do” when you feel like you’ve struck out is turn to Christ – who knows and sees you and your weaknesses – and chooses to love you still. The beauty of this is that it’s not on you to do one more thing, it’s about the love Christ has for you and how much he wants you to come to Him when you feel like you’ve stuck out. Walk in His grace, truth, mercy, and love brothers!

4 corners

AO: the-farm
Q: School Zone (Michael Shope) , Trash Panda
PAX: School Zone (Michael Shope), Trash Panda
FNGs: None
COUNT: 2
WARMUP:
Stretching and mosey to the track
THE THANG:
4 corners around the soccer field track.
5-10-15-20
Mosey in between
Merkins
Big boys
Squats
Freddy mercuries

3×10 rail pull ups
2×15 dips
2×12 swerkins (feet on swing, Merkin, crunch)

1 more 4 corner merkin
MARY:
ANNOUNCEMENTS:
COT:
Always weigh your priorities over your pride when making decisions.

Over the Hills

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: School Zone (Michael Shope), Trash Panda, Junk (Sam Yoakum), Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 4
WARMUP: SSHs, Rockettes, Little Baby Arm Circles, Tempo Squats

THE THANG:

Mosey to the big hill with all of the steps for some “Over the Hills.” Do 45 reps at the bottom of the hill, run up the hill, do 46 reps at the top of the hill, run back down the steps, and do 9 more reps to make it a round 100 reps. The exercises were calf raises, CDDs, squats, merkins, LBCs, and V-ups.

Mosey to the small picnic area by box jumping up the steps and lunging on the landings to the next set of stairs.  11s on the picnic tables – table pull-ups and box jumps.

Mosey around the loop back to the AO.

MARY: Some side crunches and a 1-minute plank.

ANNOUNCEMENTS: F3 in the Nude this Saturday (probably should be renamed F3 Sand in Your Crack).

COT: Time flies, kids grow up, and you get older.  Father Time is undefeated but make sure he is out of breath when he catches up to you.  Cherish the time that you have because none of it is guaranteed.

Smile for the Camera

AO: the-farm
Q: Trash Panda
PAX: Aladdin (Mansour Hasan), Sharpie (Gary Mitchell), School Zone (Michael Shope), Mayberry, I-Beam (Ryan Gerken), Monstar (Josh Sparrow), Trash Panda
FNGs: None
COUNT: 7
WARMUP:
Mosey down the road to find a nice spot to WOR – SSH, WMH & runner stretch, BAC, BAC-BAC, a few good mornings and we are off!

THE THANG:
1. 3x(10 dips, irkins, derkins, merkins w/ 50 Spicollis (calf raises)) mosey to next pain station w/ a little bear crawling down the stairs
2. Parking Lot Work:
-lunge, lunge, broadjump (some variation of Lt Dans) x 2
-alligator merkins
-inch worms
mosey to the right section of hill for next speed bump
3. 40s w/ merkins at the bottom and squats at the top, MOT = politician up (bernie’s?) bearcrawl down

MARY:
50 LBCs (during the Thang)
13 burpees
13 Leg raises
13 windmills (2 is one)
20 Suzanne Sommers (3 positions per leg)

ANNOUNCEMENTS:
F3 in the nude coming up – check slack

COT:
I appreciate everyone being so hospitable since I’ve moved to Knoxville. F3 Community is strong here and I am excited to join. Challenge to PAX is to make sure that this mentality is present in other aspects of our life as it applies to greater impact to our community. A smile and a kind word goes a long way to build a stronger community.