F3 Knoxville

Pick your poison

THE SCENE: Equalizer 47 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to flags and do SSHs and Merkins
THA-THANG:
Do following exercises and qty. before completing one lap around track and move to next exercise. You can do them anywhere along track and in any grouping you wish. Total must be 46.

  • Dry docks x46
  • Bobby Hurley’s x46
  • Merkins x46
  • Iron mikes x46
  • shoulder taps x46 each shoulder
  • Bear crawl steps x46
  • Diamond Merkins x46
  • squat jumps x46
  • wide Merkins x46
  • lunges x46 each leg
  • LBCs 4ct x46

REPEAT if  necessary

MARY:
Flutters and stuff
COUNT-OFF & NAME-O-RAMA

9  PAX, toebox, tank, abacus, woodshack, hot tub,  detention, choirboy   bunny, peekaboo

CIRCLE OF TRUST/BOM:
“Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.”
‭‭Deuteronomy‬ ‭7:9‬ ‭
MOLESKIN:

It wasn’t the hardest q in the world, but  that’s OK

ANNOUNCEMENTS:

HHOCR, prayers

No lightning in sight

THE SCENE: 65 degrees and a good constant rain for 30% of the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Not much warmup. SSH, cherry pickers and then took off for cover
THA-THANG:
We started off with sevens including Merkens and squat jumps. Running about 50 yards in between under the nice porch of 2 Rivers Church.

We did it a second set of sevens including Burpee‘s and lunges but extended the run outside the porch for a total of 80 yards.

We then mosey back over to the parking lot and did some agility work on the parking lot lines shuffling sideways and touching each line.  We did this a couple times then Bernie Sanders to the bottom of the trail leading up to field one.

Sevens again, this time with diamond Merkins and Iron mikes 4ct.  Running up the hill to the bench

We then moseyed to field 1

at every horizontal line on the field (5) we switched from bear crawls to sprints for the full length x2. THEN same thing (dropped two lines on switching) and did sideway Gorilla crawls and Bernie Sanders the full length x2

MARY:
We did a ring of fire until time came up with Merkins and planks
COUNT-OFF & NAME-O-RAMA
5 total, cornhole, sweeper, cosmo, tailpipe and Tank
CIRCLE OF TRUST/BOM:
We talked about not making assumptions of people others second and third chances as Christ does that for us in an hourly basis.
MOLESKIN:
Cosmo has no problem doing Merkins under an overflowing gutter.
ANNOUNCEMENTS:
Prayers

Audible Dice

THE SCENE: Not sure about the temperature, but it was a little cool and dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Merkins and rockettes
THA-THANG:
There were three days, one for the exercise and two for the quantity. Roll one dice and do the corresponding exercise at each cone along the roughly 1/5 mile path. Total of five cones. Roll the second set of dice for the qty.  about halfway through we decided to only roll one dice

  • 1) burpees
  • 2) Merkins
  • 3) inch worms
  • 4) squat jumps
  • 5) LBCs
  • 6) diamond Merkins

MARY:
32 flutters, 22 American hammers, shoulder burner routine and some boat canoes
COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
We talked about the importance of motivating each other in a positive manner and keeping the other person in mind and not yourself.

MOLESKIN:
Dice games can be easy and they can be hard. We had to  Audible or else we would’ve been doing 20 Burpee‘s times five.
ANNOUNCEMENTS:
Prayers for friends with MS , Families and children of Knoxville and the HHOCR

2nd Annual Hardship Hill Obstacle Course race

For the second year in a row, F3 Knoxville is hosting  The Hardship Hill Team Obstacle Course Race ON MAY 18, 2019  to benefit Operation Enduring Warrior.
The races consist of teams with 2-8 members taking turns running a 2-mile loop filled with 25 obstacles over grass, dirt and mud. We have 5-hour and 10-hour options where the goal is to get as many laps completed by your team as possible within the allotted time. With the success of the 2018 race, we are expecting more than 200 participants with many bringing their families to support them. We will also have a shorter 1-mile kids race to kick things off the day of the race at 9:00 a.m. The race will be held again in beautiful Kingston, Tennessee at Fort Southwest Point Park overlooking the lake.  For more information about the race or to register go to www.dirtybirdevents.com/hardship-hill-ocr OR checkout our Facebook page at www.facebook.com/hardshiphillocr

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