F3 Knoxville

Fun on the Farm

THE SCENE: 🤷🏻‍♂️ Little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
2 on/1 off interval ruck 3.2 miles to Cherokee Farm stopping every .5 mile for alternating sets of 3 upper, 3 lower or 3 ab exercises so we performed each set 4 times. At Cherokee Farm we completed mini WOD and returned the same way we came. 12 total sets completed equals 100 reps of each.

SET 1

HR Merks 25

Curls 25

Single Arm OH Presses 25

SET 2

Snatches 25

Suitcase Squats 25

Lunges 25

SET3

Low Plank Dancing Bear 25

Tempo Sit-up 25

Ruck Twist 25

AT CHEROKEE FARM

50 Thrusters

75 Deadlifts

100 Swings

75 Toe Touches

50 OH Squats

MARY:
COUNT-OFF & NAME-O-RAMA
4 wild and crazy guys.
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.8 miles interval ruck. 900 reps in route and back. 350 reps at the Farm. 1250 total reps.
ANNOUNCEMENTS:

My kids planned this beatdown

THE SCENE: pleasant, oppressive humidity was noticeably absent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-5 Cherrypickers
-10 WW2’s
-15 Big boys
-20 Sprinter sit-ups
-If you finish ahead of pax, LBC’s
THA-THANG:

-Indian run with CMU to Duck pond

-50 merkins upon arrival.
-Run a lap. lunging 1/2 the boardwalk.

-Inch worm merkins for 15 parking spaces.
-Run a lap, lunging 1/2 the boardwalk.

-50 SSH

-Run a lap, lunging 1/2 the boardwalk.

-Plank until 6 is up

MARY:

merkins, flutter kicks, etc

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get out there and talk to others about F3. Don’t make this something you just do in the gloom and then don’t talk about, I promise there is someone you know that needs the positivity that F3 forces into our lives
MOLESKIN:
2 PAX went down on the Indian run, great to see everyone stop and care for them, wishing a speedy revocery to Rivers and Veep!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death by DORA-cide

THE SCENE: Wow, mid 60s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Imperial Squat Walkers, Arm Circles
THA-THANG:

Burpee Dora-cide:

P1 adding up reps of exercises below while P2 suicides the 4 cones doing increasing reps of Burpees each cone.

200 Merkins

200 WW2s

200 Squats

200 Dancing Bear

200 Lunges each leg

MARY:
20 Sprinter Sit-ups and 20 4-ct Bottle Touches.
COUNT-OFF & NAME-O-RAMA
19 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
Those that completed and were on par with partner did roughly 100 reps of everything and probably more Burpees than that. Merkins and Dancing Bear combined with Burpees equals risk of face-plant.
ANNOUNCEMENTS:

Keep your spokes tight, it’s a balancing act

THE SCENE: No rain, then rain, but some good mumble chatter this morning !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, tempo squats, sprinter sit ups
THA-THANG:
Mosey to top of crumpit . 3 minutes of love. Perform each set of exercises for 3 minutes straight but switching between each exercise every 30 seconds until 3 minutes is up. Sets of exercises were as follows ;

SEAL Jacks/ Iron squats

Plank ups/Hydraulic squats

Skaters/bodybuilders

Sprinter Sit Ups/Merkins

Air Chair/Squats

LBC/Gas Pumps

Run up/Run down(run down “side hustle “ around the poplar tree , back up around crumpit tree, down to the trail and back up x3)

Side plank right/ Left

Body builders/JLO Peter parkers

MARY:
Merkins, Peter Parker’s , flutters, hello dollies , alternating super mans , merkins , Peter Parker’s
COUNT-OFF & NAME-O-RAMA
6 pax incl FNG red light !
CIRCLE OF TRUST/BOM:
Keep your spokes tight or always be tightening them
MOLESKIN:
Laird Hamilton speaks about keeping your spokes tight like a bicycle wheel. If one is not tight the wheel gets out of balance. I have some loose spokes I need to tighten . One of those is looking to Jesus more , faith etc… no matter what spoke is loose on your wheel , keep working on it until it’s tight . We will always have loose spokes but keep working on it ! Life is a game of maintaining balance
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

21 Jump Street

THE SCENE: Lower 70s and humid, so typical August weather.  There was a shooting star before we began.  I tried, but I can’t take credit for that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH x 21 (4 ct)

Little Baby Arm Circles Forward x 10 (4 ct)

Little Baby Arm Circles Backward x 10 (4 ct)

Overhead clap x 1 (single ct)

Tempo merkins x 10

Tempo squats x 10

Burpee x 1

THA-THANG:

Mosey to the splash pad

Deck of Pain – Blackjack style

Draw a card from the deck

The number on the card tells you the number of reps (2-10 with jacks, queens, and kings equaling 10 and aces equaling 15)

The suit tells you the exercise

Diamonds – diamond merkins

Hearts – box jumps (we seemed to do a lot of these)

Spades – table rows

Clubs – LBCs (4 ct)

And all aces are burpee pull-ups (we seemed to do a lot of these, too)

If we hit 21 at any point, then we get a 21-second rest (we only got one rest)

If we bust, then we do the exercise and run to the dock, do 21 CDDs and return (we did a lot of these, but I lost count)

Mosey back to AO

MARY:
We owed the house 21 CDDs for a bust that we hit before we left for the AO, so we did those and then held a plank until time (about a minute or so).

COUNT-OFF & NAME-O-RAMA
Started with 8 and ended with 7.  Ribbed left early, which was supposedly pre-planned and unrelated to the workout.
CIRCLE OF TRUST/BOM:

Anyone heard of Jonathan Isaac?

He plays basketball for the Orlando Magic.

He stood for the National Anthem in the NBA bubble.  He was the first person who did.

He was asked why and if he thought that black lives matter.  Here is his response:

“Absolutely I believe that Black lives matter.  A lot went into my decision and part of it is my thought that kneeling or wearing a black lives matter t-shirt don’t go hand in hand with supporting black lives. . . .  My life has been supported through the gospel of Jesus Christ.  Everyone is made in the image of God and that we all fall short of God’s glory.  Each and every one of us each and every day do things that we shouldn’t do.  We say things that we shouldn’t say.  We hate and dislike people that we shouldn’t hate and dislike.  And sometimes it gets to the point where we point fingers about whose evil is worse, and sometimes it comes down to simply whose evil is most visible.  I felt like I wanted just take a stand on — I felt like we all make mistakes but I think the gospel of Jesus Christ is that there’s grace for us.  And that Jesus came and died for our sins.  And that if we all will come to an understanding of that and understand that God wants to have a relationship with us, then we can get past skin color, we can get past all the things in our world that are messed up, jacked up.  I think that when you look around that racism is not the only thing that plagues our society that plagues our nation that plagues our world.  I feel like coming together on that message that we want to get past not only racism but everything that plagues us as a society, I feel like the answer to it is the Gospel.”

That’s a HIM

It turns out that Isaac is also an ordained minister.

It also turns out that Isaac injured his knee (torn ACL) during his first action and is out for the rest of this season and maybe part of next season.

A radio show on ESPN put up a poll asking if it was funny that the person who stood for the anthem was injured during his first action.  That poll received backlash and was taken down.

Being a HIM is not easy

On his injury, Isaac tweeted this:

“IT IS WELL!!! 2 Kings 4! Thank you for all of your prayers and concerns I’m encouraged. Remember our God is not just a God of the hills but a God of the valleys! (2 Corinthians ch 4 vs 9!) MY COMEBACK WILL BE GREATER THAN MY SETBACK!!!! I STILL STAND IN JESUS NAME!!!!”

Be a HIM

Regardless of whether you stand for the anthem or not, stand for Jesus, especially when it’s not easy to do so.

MOLESKIN:
Thanks for the prayers for Mrs. Choir Boy.  Progress has been made and no bad news.
ANNOUNCEMENTS:
Dad’s camp this weekend