F3 Knoxville

Sprints and Merkins

THE SCENE: 47 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC 25

Smurf Jacks IC 25

Star Jacks IC 25

Plank Jacks IC 25
THA-THANG:
Sprints

Merkins

Ab stuff

MARY:
World’s greatest Merkin

Spiderman Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Whatever I said wasn’t what I wanted to say.  But God is not meek his is strong and he is always strong.  He wants us to be meek at times, so that we can depend on one another and more importantly depend on Him.  He wants us to be strong for one another. There have been far too many stories lately of men not reaching out and it ending in dire consequences.  We as HIMs need to make sure we are reaching out too and being God’s light to these men.

MOLESKIN:
Props to Junk for coming out even though he is on IR

ANNOUNCEMENTS:
Hardship Hill is this Sat

May appreciation workout #2

THE SCENE: 60’s not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
1 mile ruck,  then

  • 1 minute of squats
  • 2 minute plank hold
  • 4 ruck merkins
  • 8 dead lifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges (32 each leg)
  • 128 flutter kicks

Ruck 2 miles

Changed plans a little and finished early.   Added

10 – 8 count body builders

20 curls

20 oh press

20 squats

40 calf raises

 

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

11th Hour Repeat

THE SCENE: Plenty warm to work up a good sweat. Mostly clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

I picked up this Q approximately 11 hours before it started, so… repeating last week’s Wednesday Q from JUCO. No HIMs overlapping…

SSH x20 IC
8ct Body Builders x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC
Crabettes x15 IC

THA-THANG:
Mosey to the base of [fill in official name of hill upon decision].

Split into 2 teams. Each team has an identical pile of exercise cards.
One extra-large size die with numbers 1,2,3.
One team rolls the die. That’s the number of laps up the hill and around the rock.
While that team runs the laps, other team works through the pile until laps completed.
When entire team returns from laps, other team rolls.
When pile is complete, set up a cone as a counter and start again.
See how many times each team can work through the pile.
Pile exercises:
15 Merkins
15 4-ct Monkey Humpers
10 Iron Mikes (each leg)
10 Squat Jumps
10 Burpees
20 Flutter Kicks
15 Carolina Dry Docks
20 BBS
20 4-ct Mtn Climbers

Mosey back to the AO, not stopping halfway for 15 4-ct Monkey Humpers. No public road…

MARY:
Hey! We have some time for Mary this time!
20x 4ct LBCs
15x Side Crunch IC (each side)

COUNT-OFF & NAME-O-RAMA
16 HIMs – Twice the number as last time for this workout.
CIRCLE OF TRUST/BOM:
“Don’t try to carry that dang thing by yourself!”. We’re trying to get the house ready to pack up. Lots of heavy things to lift and move. Sometimes I listen to that admonition from my M, sometimes I don’t (usually to my later regret). Whatever it is you’re trying to carry on your own, quit trying to carry that dang thing by yourself. Jesus said “Come to me all you who are weary and burdened and I will give you rest. Take my yoke upon you and learn from me.” He didn’t say “saddle” or “harness”. Those are for a single animal. The yoke is a shared burden. Two oxen work together. He’s not saying you should pick up his load instead of yours. He will pull alongside you, and teach you how to pull properly. He’s strong enough to pull any load.
MOLESKIN:
OK, we’re working on a name for the hill up to the rock… Stay tuned! Also, hybrid Coffeeteria and OTB weight workout at 10818 Sallings Rd this Saturday…
ANNOUNCEMENTS:
Hardship Hill coming soon – If you’re not registered, you should be! Abridged OEW benefit night Thursday 5/9.

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

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: