F3 Knoxville

Tag: Wagon Wheel

Low hanging Fruit

THE SCENE: 60 degrees and moist like a hostess cake (moist and dry at the same time)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stuff to get warm. SSH. Merkins
THA-THANG:
Pair up and mosey to courts

Each pair gets a lacrosse ball. Standing 20 yards apart, one partner bounces the ball to the other and does a burpee. Repeat till both partners do 10 burpees,  move 10 yards closer and repeat

everyone gets a ball. Squat bounces. Do a squat and each time you go down bounce the Ball to your other hand x30. Then…..iron mikes handing off the ball under your forward leg to your other hand each rep. x20

Mosey to the boat with ball.

run around course bouncing your ball while running. Try to switch hands often. At single cones do exercise and qty listed. At multiple cones pick up ball and SPRINT to next three cones. Single cone exercises are:

  • Iron mikes x20
  • Diamond Merkins x20 (holding ball)
  • LBCs passing ball between legs x30
  • Lunges passing ball x30
  • Hold V while passing ball around torso x30 revolutions

repeat till time runs out.

MARY:
Circle up and have everyone yell out an exercise and qty
COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Keep your eye on the “ball” Christ. Stay concentrated on him and his word and he will lead you in the right direction.
MOLESKIN:
It was a bit quiet this morning as it was hard enough running while bouncing a ball let alone talking. Great work by everyone today. Toebox tried to take the title of worst smelling fart
ANNOUNCEMENTS:

Prayers for Troll’s wife and family/friends of Mike. Abridged night 5/9

Millennial’s Can’t Jump Rope

THE SCENE: 60’s & clear

F3 WELCOME & DISCLAIMER

Quicker than normal…running late!

WARM-O-RAMA:
SSH x 20  with increasing speed

THA-THANG:
8 stations set up in front of the outhouse.  2 minutes at each station then rotate to the next.  The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope!  All this while Lynyrd Skynyrd played blissfully in the background….good times.

  1. Curls (30, 25, 20 dumbbells)
  2. Squats (60 sandbag)
  3. Calf Raises (40 sandbag)
  4. Kettlebell swings (35, 40 bells)
  5. American Hammers (assortment of plates…can’t remember exact weights)
  6. Mr Spectacular (15 dumbbells or 30lb ruck plates)
  7. Overhead Press (20 ruck plate x 2)
  8. Jump Rope

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
8 strong.  Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman

CIRCLE OF TRUST/BOM:
Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary.   Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.

MOLESKIN:
Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area.  Shooter eventually resorted to air jumping, with fancy tricks!

ANNOUNCEMENTS:
Hardship hill coming up.   Sign up for a team.

Dig Deep

THE SCENE: 41 degrees with a big ole moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some SSH during the disclaimer to get warm, and then followed up with:

  • Little bit o’ this & that
  • 15 merkins
  • 15 windmills

THA-THANG:
The PAX moseyed over to a cone circuit. 5 cones were placed at three distances (Cone 1=short sprint, Cone 2=medium sprint, Cone 3=long sprint, Cone 4=medium sprint, Cone 5=short sprint).

Each cone had an exercise listed at its base (Cone 1 = BBS, Cone 2 = Carolina Dry Docks, Cone 3 = Squats, Cone 4 = Merkins, Cone 5 = American Hammers).

Pax sprinted to each cone and performed 5 reps of the listed exercise at that cone. In between Cones 3 and 4 we paused for sets of 7-ups with the pee rocks (curls, presses, tris with a heavy rock in ascending rep count from 1 to 7 and back down to 1).

Continue this patter, increasing rep count by 5 each time. Right before Mary we re-grouped at the start line for one last sprint to the long cone.

MARY:

  • Oblique Crunches x 10 IC, each side
  • Box Cutters x 20 IC
  • Flutter Kicks x 15 IC
  • Mountain Climbers x 25 IC

COUNT-OFF & NAME-O-RAMA
Two FNGs today – great work PAX! Welcome to Twinkletoes and Peek-a-boo!
CIRCLE OF TRUST/BOM:
Take some time to review the words used in traditional wedding vows and really let them soak in. I was at a wedding with my 3 yo daughter this weekend and had to explain the ceremony to her curious mind. I found myself interpreting the wedding vows in ways that I probably didn’t consider 6 years prior when I repeated them to my bride (who is way out of my league). It really stood out to me that I am not always a good example of what those vows mean, even though I should be since I’m setting the example that she may use for her future husband one day.
MOLESKIN:
Felt good to be back with the PAX after two fartsacks in the last few days – thanks, guys!
ANNOUNCEMENTS:

Travelling Doras throughout the Equalizer

THE SCENE: 58 with a little rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Windmills (IC) X 10
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 10 hand-release Merkins (OYO)
  • 5 burpees (OYO)
  • Mosey

THA-THANG:

Dora (at AO & Playground)

  • 100 pullups on the monkey bars
  • Partner runs to AO & back
  • Rinse & repeat until finished
  • 5 burpees (OYO)
  • Mosey to Splash Pad

Double Dora – Part 2 (Splash Pad)

  • 100 step-ups on the benches & 200 CMU curls
  • Partners switch however they like 

Double Dora – Part 3 (Splash Pad)

  • 200 CMU Overhead Press & 200 squats
  • Partners switch out however they like
  • Farmer Carry to the tennis court

Double Dora – Part 4 (Track)

  • 5 burpees & 20 merkins at AO 
  • run 1/2 way around the track 15 CMU curls & 20 CMU tricep extension
  • rinse & repeat

MARY:

  • Flutter Kicks IC 4 CT X 25
  • Hello Dolleys IC 4CT X 25
  • Big Boy Situps X 20 (OYO)

COUNT-OFF & NAME-O-RAMA

FNG Ringo (visiting from Florida), Bypass, Detention, Full Tank, Wagon Wheel, & Booster

CIRCLE OF TRUST/BOM:

God has plans for us. While we don’t know what they are, we need to be comforted that He won’t give us more than we can handle.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

ANNOUNCEMENTS:

  • Sign up to Q at the Equalizer
  • Hardship Hill – May 18

 

Hill Sprints Suck

THE SCENE: 64 and still.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx20 IC
Cherry Pickers x5 IC Junk speed
Hipper Snappers – 4 count IC ready position, 1) left 2) right 3) jump
Merkins x10 IC
LBAC forward x10, reverse x10
THA-THANG:
BATTLE BUDDY UP
1 CMU per pair, head to the matterhorn
– guy running carries the CMU, other guy skips
– Incans x10 oyo at the light poles
Hill Sprints (group Dora)
A] At the light pole – all w/ CMU
1) 100 Carolina Dry Docks
2) 200 Sumo Squats
3) 300 Curls
4) 200 Tri
5) 100 Clean and Press
B] Group Downhill sprint – leave on “go”
– first guy down gets to head back up oyo
– everyone else does 10 Merkins then goes
– once partner is up Rocky Balboa til the 6 gets there
Switch partners, Rinse and repeat
1/2 way through reps stopped for Mary
20LBC IC
20 Hello dolly IC
FLIP THE NARRATIVE
CMUS to the bottom of the hill, now sprints are uphill and reps are at the speed hump
Mosey back. Incans at light poles again
COUNT-OFF & NAME-O-RAMA
Junk, Mayberry, Frosty, I-beam, Raindrop, Tweetee, Wagon Wheel, Sparky, Snitch, Bartman
CIRCLE OF TRUST/BOM:
It’s easy in life to get going  so fast it feels like we’re running downhill. If you remember as a kid running down a hill that was too steep where your legs are moving so fast that if you stopped you knew you would fall and tumble the rest away. Sometimes when running at that pace we get to where we are actually racing the people that we are running alongside, often times chasing the wrong things and filling our lives with too much stuff all the while trying to keep up and “win” the crazy race.
Sometimes we don’t even realize what’s happening as life gets tougher – relationally, work, self esteem, insecurity, true loss. Whatever the reason we find ourselves suddenly running uphill: resistance, reduced speed, aching to be done. The challenge I would propose is to consider whether you still run the uphill times like a race or do you Try to skip them and keep running downhill? Do you set yourself to work hard or just to survive? Do you seek to learn something, to get better – or do you just dwell in the misery longing for it to be over?
MOLESKIN:
I tore my plantar fascia (on the bottom of my foot) a couple weeks ago during an OTB that was truly incredibly stupid. It had been feeling good the last few days so I had envisioned competing, perhaps even winning one or two of the downhill sprints. 5 minutes into the beatdown today it rose up and let me know it was there. So I had to pace myself on the downhill which I don’t like to do. Because of that, I ended up pushing myself harder on the uphills than I normally would. All part of prepping for the BOM I guess. My conclusion:  I need to push myself on the uphills more often.
ANNOUNCEMENTS:
Tweet-ee has lost three people from his recovery program to overdose in the last few weeks. We spent time in prayer for their families, for all of those in recovery, and especially for those in denial