F3 Knoxville

I got 99 Problems and Sweat ain’t one

THE SCENE: Working out under water on the surface of the sun
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC

Cherry pickers x5 IC.
THA-THANG

Mosey to the Pee rocks .

99 Problems – partner DORA

  • Merkins
  • Curls
  • DOMO squats w/ rock
  • Carolina Dry Docks
  • Tricep overhead
  • Lunges
  • Stocky Balboas (rock overhead)
  • OHP
  • Burpees

99  shared reps of each exercise. One man reps it out while the other runs back to the AO and does birth month Burpee‘s. January  birthdays loved it, Decembers endured valiantly .

Half way through audibled to 5 burpees for everyone.  Once our groups had reached the Burpee‘s at the end, audible to squats on the Dora.

MARY:
Peter Parker, LBC x35, World’s greatest merkin x5, reverse crunches x20

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COUNT-OFF & NAME-O-RAMA
Mayberry, dreadlocks, cavalier, Bartman, Sparky, snitch, Abacus, mouthwash, choirboy, shooter, LA-Z-Boy, Baloo, and Junk
CIRCLE OF TRUST/BOM:
.“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2

Many of us have heard this passage a lot. Typically when I think of running a race I think of running a race together. We think of a marathon or an obstacle course race or a 5K or just a sprint across the parking lot, but we think about doing it all on the same course, at the same time and altogether. The reality is in life none of us runs the same course as eachother. We may run pieces of it together, we may have parts that look similar or even almost identical and the finish line is the same;  but we all run our own course.  Often times we find ourselves looking at other people and complaining that they’ve got it easy, like they’re just running downhill the whole time. On occasion we will look at someone else and recognize that they’ve got it harder than we do, maybe they’re running uphill and climbing over  obstacle after obstacle. The reality is we just wouldn’t choose the hard stuff that comes our way. No one got to choose what they did this morning, they did what I told him to do. What they got to choose was how hard they worked and whether they lifted up their teammate or dragged them down.  For a time, some guys had to do more Burpee‘s then others because of something as arbitrary as what month they were born in.

If you go back to that passage,  The writer of Hebrews had just gotten done laying out a litany of their historical heroes many of whom suffered unbelievable hardships (I don’t know about you but I’ve never been sawed in two). Individualize his charge – “Run with endurance the race that is set before YOU!” You have to run the course that is laid before you. You can’t run mine for me and I can’t run yours for you. Largely you do not get to choose what you have to go through in life; you just get to choose how good or bad an attitude to have and how hard you work. The good news is that we can help each other along the way, we can shoulder eachothers burdens and we can cheer each other but we each have to run the course that is laid out in front of us.

MOLESKIN:
Many of the PAX know that my wife was diagnosed with Hodgkin’s Lymphoma two weeks ago. It’s not something we would’ve even considered choosing, it’s going to be rough, but it could always be worse.  This is a diagnosis that comes with a cure in most situations. We are believing for and working toward that. We don’t get to choose the course we run, or the obstacles we face.  We get to choose to run it with endurance, to lift our eyes to Jesus, to support others when needed and to lean on those around us when we need it. We have felt so supported by the man of F3 Knoxville and we are grateful.

ANNOUNCEMENTS:
Truckin’ To The Pound in September.

Golf outing 8/3

Remember Stitches in air force boot camp

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

It’s always good when you make the FNG splash merlot

THE SCENE: low 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Some p90x jump squat things that everyone made fun of
  • Tempo Merkins x 10

THA-THANG:

Declining ladder:

  • 10 Iron Mikes (each leg)
  • 9 Body Builders (8 count)
  • 8 American Hammers (4 count)
  • 7 Smurfjacks
  • 6 Spread Eagle Merkins
  • 5 Side Crunches (per side)
  • 4 Carolina Dry Docks
  • 3 Tuck Jumps
  • 2 Inchworm Merkins
  • 1 30 Second Wall Sit

MARY:
n/a – out of time

COUNT-OFF & NAME-O-RAMA
Dreadlock, Junk, Tank, Mouthwash, Toebox, Shooter, Showcase, Snitch, Abacus, Flute Loop, Sticks, Tonya (visiting from NC), Frisbee(FNG), La-Z-Boy, Bowflex, Bartman

CIRCLE OF TRUST/BOM:
Remember, the mouth speaks what the heart is full of.    What’s coming out of your mouth each day?

MOLESKIN:
Welcome to Frisbee, who stood strong even after blowing chunks!

ANNOUNCEMENTS:

PT test

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

OH claps

Cherry pickers

Arm circles

Merkins
THA-THANG:
Army PT TEST

2 minutes max merkins

2 minutes BBS

1 mile run for time

 

Mosey to outhouse

Lung 3 parking spaces, 5 calf raises

Repeat and add 5 calf raises each time.  Got to 50 calf raises

Bear crawl across the end of the lot

Repeat lunges for 3 spaces, 50 calf raises and decrease by 5 each time.

Inch worm merkins across the end of the lot

Mosey to AO

MARY:
WE did some
COUNT-OFF & NAME-O-RAMA

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.

Crazy 48s

THE SCENE: 70s… Wet and muggy! Not raining though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Tempo merkins x10 IC
Rockettes x15 IC
Tie Fighters x10 each way IC
Hindurkins x10 IC
Tempo CDD x10 IC

THA-THANG:
Insert information about the workout.
Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
48x 4-ct Flutter Kicks IC
2 rounds Row your Boat
7 4-ct LBCs until time up!
COUNT-OFF & NAME-O-RAMA
12 PAX with one FNG knocked out a total of 356 Merkins and Dry Docks, according to Cornhole and Cosmo!
CIRCLE OF TRUST/BOM:
Today is my second F3versary… All of your HIMs have been a real encouragement to me, and I look forward to embracing the suck with you every time I post. I love you guys!
MOLESKIN:
When I was planning this Q, I wasn’t sure about that last lap around the field… Only 6 reps? I was both pleasantly and unpleasantly surprised at the sufficiency of suck provided by those 6 reps!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.