F3 Knoxville

Tag: Tweet-E

Hills & Pyramids

THE SCENE: Low 50s….perfect F3 WELCOME & DISCLAIMER Standard welcome….no FNGs today WARM-O-RAMA:

  • Run in place 20-30 secs
  • Butt kickers 20-30 secs
  • High knees 20-30 secs
  • SSH (4 ct) x 10 IC
  • Merkins (4 ct) x 10 IC

THA-THANG:

  • Indian run to baby everest
    • Battle buddy up.  DORA each of the following exercises while partner runs to top of baby everest and does 5 squats.  Move to other side of parking lot perform ab work while waiting on the 6.
      • 100 Thrust Merkins
      • 100 Carolina Dry Docks
  • Mosey to the long island
    • 8 cones set up around the island.  Run a lap around performing the following exercises x 2,4,6,8,10,12,14,16 at each cone.
      • Lap 1:  Burpees
      • Lap 2:  Iron Mikes
  • Mosey back to baby everest for some pyramids
    1. 20 tempo squats, run hill
    2. 20 tempo squats, 20 mountain climber, run hill
    3. 20 tempo squats, 20 mountain climber, 20 ranger merkins, run hill
  • Indian run back to AO

MARY:

  • LBC (4ct) x 50
  • Hello Dolly (4ct) x 20
  • Box Cutters x 15

COUNT-OFF & NAME-O-RAMA

12 strong:  Junk, Mayberry, La-Z-Boy, Tweet-E, Frosty, Sparky, Wagon Wheel, Crossbar, Butters, Smoker, I-Beam, Bartman

CIRCLE OF TRUST/BOM:  My heart has been focused on my relationship to Jesus and whether or not I’m all in or not.   As Americans we tend to mold Jesus to fit our lifestyle and our comforts, when actually it should be the other way around.  Take a moment and ask yourself….are you living 100% for Christ or are you fitting him into your routine?   In Matthew 13 Jesus tells a parable which compares Heaven to a treasure that is found in a field.   The man who finds the treasure covers it up and then sells all he has to buy the field.  I’m sure the man in the parable faced ridicule from others who thought he was crazy to sell all of his possessions to buy the field, however he knew the value contained within the ground therefore he gladly accepted the ridicule.  That’s the perspective we should have…our faith in Christ should be such a treasure to us that we willingly accept ridicule, punishment, even death because we know that the prize is of so much greater value than anything this world can offer.

 

MOLESKIN: Prayer request made for anonymous PAX members struggling with their marriages

ANNOUNCEMENTS: Hardship Hill 5/19

Be Sweet

THE SCENE: Mid 50’s, not raining for once

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Jump rope on Q
  • High Knees on Q
  • Wide Knees on Q
  • Butt kicks on Q
  • Arm Circles Little and big on Q

THA-THANG:

Indian run to Matterhorn, last man dropping for 4 squats then sprint to the front

11’s on Matterhorn 1 Merkin/10 Burpees start at the top

Pavalon Dora P1 15 4-count SSH/BBS P2 200 side tri rise(10 per)

MARY:

  • Crunchy frog x 15 IC
  • Single leg touch x 15 IC each leg
  • Flutters x 15 IC
  • Dollys x 15 IC
  • Slutters x 16 IC
  • Superman 10 count hold x 5
  • Scissors 1 min to cash

COUNT-OFF & NAME-O-RAMA
15 Brothers

CIRCLE OF TRUST/BOM:

Life is too short to get upset about stupid little annoyances in our lives. I have been working on this the past 6 months and my wife says I’m sweeter to her. I can tell we are closer and more loving when I’m not always trying to educate and correct her. She is my best friend and not identical to me. If I accept her as she is we lead a much happier life with a tight relationship.

MOLESKIN:
Thanks to locals for showing me around the park on a recon ruck. Nice place you got! Wall ball did some marathon training instead of the beatdown, but we enjoyed his mumblechatter when he passed by.
ANNOUNCEMENTS:

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page

Krak a lakin

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Big circle of 8 cones about 30yd diameter
1) 30 CMU CURLS
2) 30 CMU squats
3) bear crawl to center and back x2
4) get ups with the CMU X5
5) 10 blockies
6) 20 squat high pulls
7) 10 one arm rows each
8) 20 merican R-L swaps
Run a lap around the circle after completing each exercise
(completed two rounds)
run 5 laps around circle

MARY:
Flutter kicks x30, Superman’s, iron mikes, Tweet-E inspired one armed Spider-Mans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Give your best to God and others. Example of a friend staying at the house and putting them up in a nice bedroom as opposed to the basement floor.

MOLESKIN:
Teeet-E is a beast. One armed everything. Also, word for the wise. If you have a son and he wants to date his daughter. He will meet with him before and explain to him that he knows he as a penis.

 

Climbing the ladders

THE SCENE: 40 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

3 rounds of Tababta

  • Jumping lunges
  • Lizard hops
  • Squat tuck jumps
  • Handstand kicks

THA-THANG:
Agility ladders on the tennis courts, 5 rounds of each exercise

  • 1 foot per square
  • 1 hand per square
  • 2 feet per square
  • 2 hands per square
  • Icky shuffle
  • Hand icky shuffl
  • Lateral 1 foot per square
  • Lateral 1 hand per square
  • Lateral 2 foot hops
  • Lateral 2 hands per square
  • Lateral Merkins each square
  • 2 hops forward 1 hop back
  • Merkins inside outside

MARY:

We were gonna repeat the Warm-o-rama but had to settle for one round of John Travoltas

COUNT-OFF & NAME-O-RAMA

16 total. Welcome FNG Wagon Wheel
CIRCLE OF TRUST/BOM:

Intensity – the quality of being intense.  Synonyms for intensity – strength, power, potency, force.

We can talk all day long about what level on intensity we bring to an F3 workout and how someone should step it up or step it down.  However, what level of intensity are we taking when it comes to:

  • Work?
  • Family?
  • Friends?
  • Kids?
  • Faith?

We need to increase our level of intensity in all these and stop being selfish.  We need to put God first, everyone else second, and ourselves third.

MOLESKIN:
We tried something new that I have never done at an F3 workout.  Internally you worry that it won’t be good enough, or that it won’t work out like you have planned.  But in the end the PAX had fun, got a little sweaty, and did some really good work.  That is all that matters.  #ISI

PS there were a lot of other drills for the agility ladders but we ran out of time.

ANNOUNCEMENTS:
Hardship Hill OCR May 19