F3 Knoxville

Pain with a partner

THE SCENE:  74 clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Merkins, Stretch, tempo squat
THA-THANG:
Workout took place with a parter, working together to complete 10 of each listed exercise followed by one partner running up around Dwayne Johnson while the other partner ran around the island. The next set required a total of 20 reps of each exercise followed by a run and then 30, 40 and 50 before working back down to 40, 30, etc…

  • Burpees
  • CMU LBC
  • CMU Curl and Press
  • CMU Lunge

MARY:
Dry Docks, punitive burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

Lean hard on your spouse or friend or family because when you fall down its important to have that strong, braided cord to pull you back up. When we see couples weathering through difficult times and keeping their focus on God, that should be a reminder to us about the importance of drawing nearer to our spouse and showing them grace.

MOLESKIN:
Great workout today, partners pushed each other hard and this ended up being a really tough one

Dog Pound VQ

THE SCENE:  38 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry Pickers, Stretch OYO, Merkins, Flutter Kicks, Burpees OYO
THA-THANG:

  • Mosey to the Pavilion with a “mosey break” at the top of the hill that included 2 rounds of merkins and American hammers
  • Pavilion workout was Jacob’s Ladder style and included: Jump Squats, Decline Merkins, Chin Ups, BBSU, Hanging Leg Raises, Lunges, Pull ups, Box jumps, dry docks, and a burpee followed by a run back up and down the hill to the parking lot
  • Slow mosey back to the AO. Cool down included: AMRAP Merkins, little baby crunches, mountain climbers, Peter Parker’s, BBQ squats

COUNT-OFF & NAME-O-RAM

Tweet-E, Cavalier, Bowflex, Abacus, Kentucky, Wagon Wheel, Scooter, Toe Box, Bartman, Sparky,  Mayberry, I-Beam, Wall Ball, Blue Cross, Aladdin

CIRCLE OF TRUST/BOM:
Jeremiah 17: 5-7

Reminder to all of us that self-reliance is a trap, we cannot trust in our own flesh and in our own ability to solve all our problems. Blessings come from above and not from our own ability to make things happen.
MOLESKIN:
Appreciate the men who came out to support my first Q and I’ll look forward to leading again