F3 Knoxville

Tag: Veep

Where’s the Warm Up?

THE SCENE: Dark & Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 4ct x 20, Tempo Merkins 4ct x 10, Imperial Squat Walkers 4ct x 20,

Nair7’s Grinder Hill – WW2’s & Merkins
THA-THANG:
Dora-esque Relay Beat Down @ The basketball court:

5 Stations where Pax rotates 1 à 2, 2 à 3, 3 à 4, 4 à 5, 5 à 1

Station 1-4 are AMRAP stations & Station 5 is the “relay” station with a set #, time, dist., etc of exercise. Note that stations only shift when the previous station members arrive like a relay race.

St1 – Ballerinas / toe squats

St2 – Alabama Ass Kickers

St3 – WW2’s

St4 – Angle Grinders

St5 – Run 2 Laps around the basketball court & relay to station 1.

*Interestingly enough this turned out to be about a 2-minute tabata workout. This might be the Cropdust signature workout 😉

MARY:

Bring Sally Up – Deconstructed Burpee
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:

“To be secure means to isolate and fortify the “I” but it is just the feeling of being an isolated “I” which makes me feel lonely and afraid. In other words, the more security I can get, the more I shall want”. To put it still more plainly; the desire for security and the feeling of insecurity are the same thing. To hold your breath is to lose your breath.” – Alan Watts, The Wisdom of Insecurity
MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

September 10th Beer Mile @ Moses’

Men’s Meating Dinner August 20th 6pm @ MOBC Swerve & Rep. Sleepy’s Church –If you plan to attend let one of them know by Wednesday 8/10 –

Race for Hope 8/20 there is still time to sign up to run or donate: https://runsignup.com/Race/TN/Knoxville/HOPE5K

VEEP STRIKES BACK

THE SCENE: nice 70 degrees and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pair up and each pair grab a CMU.  Mosey to street did some SSH and Cherry pickers. Than ran to our beat down location.
THA-THANG:

  • 100 OH Presses, 100 CMU curls, and 100 CMU squats.
  • Each light pole is 5 BB sit-ups adding 5 more for each light pole.
  • Partner runs to light pole while the other starts on the exercises.
  • Rinse and repeat till time.

MARY:
Ran back to street and did partner back to back CMU passes, then ran back to start and finished with some lbc and flutter kicks.
COUNT-OFF & NAME-O-RAMA
10 took the challenge.
CIRCLE OF TRUST/BOM:
A message on leadership
MOLESKIN:
Loafers from Birmingham joined us.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

“I want more Burpees”

THE SCENE: Somewhere in the low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-stradle hops in cadence.  Ready and exercise (15x)
  • Dips (20x) on your own
  • Shoulder taps (25x)
  • A little mosey

THA-THANG:

  • Dora where one person stays at the bottom and begins to do 100 Merkin’s, they will do 200 WWII’s; after that they will do 300 Squats.  If you finish start 100 Overhead Claps, 200 LBC’s, 300 Squats.
  • The other runs to the first light post and does 5 Burpees, and then switches.
  • Then they alternate, but each runs to each light post and increases it by 5 Burpees every time up to the 7th lightpost.

MARY:
20 Flutter kicks and then 50 LBC’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Gal. 1:10 – “For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.”  I find myself more often than I want to be true that my reactions or actions are about first pleasing someone else and then God.  If I’m a servant of Christ, He needs to be who I’m focusing on pleasing, not anyone else.  The gift of the gospel is that God pleased with me because He is pleased with Jesus.  It’s out of that motivation that I want to love, serve, and please Christ, instead of others.
MOLESKIN:
ANNOUNCEMENTS:

8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

Arsenal 8/1

I THE SCENE: Pleasant morning overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10
THA-THANG:
Mosey to landing strip, starting by pavilion. Perform following exercises, starting with 2 reps the first round, 4 the second, 6 the third, etc

  • Merkins at pavilion
  • Step ups at park benches
  • BBS at bridge

Went until lead member of PAX finished round with 20 reps
MARY:
OYO abs until 6 finished. Then Al Gore for time (about 1 minute)
COUNT-OFF & NAME-O-RAMA
8 HIMs, 2 2.0s, Knight Owl and Slugger
CIRCLE OF TRUST/BOM:
“A LEADER IS BEST
WHEN PEOPLE BARELY
KNOW HE EXISTS,
WHEN HIS WORK IS
DONE, HIS AIM
FULFILLED, THEY
WILL SAY: WE DID
IT OURSELVES.” -LAO TZU
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work day Saturday for cerebral palsy center

Death by Dora: revenge of the squat

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pax choice to warm up either legs or shoulders. Legs won the vote. Some regretted the decision
THA-THANG:

Death by squats during a Dora style workout. Rinse and repeat the Dora when finished. If (when) you can’t complete the squats in the minute before the next round, reset to 1

  • 100 merkins
  • 100 curls
  • 100 shoulder press.

MARY:
Pax roulette. BBS, squats, and LBCs
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:
The problem is not the problem. The problem is your attitude about the problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.