F3 Knoxville

Sled 2.0

  • THE SCENE: humid, until it rained, then it was real humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

    The pax had some quick stretching while we went through the different stations
    THA-THANG:
    7 pain stations consisting of:
  • 20 burpees 20 plank jacks
  • 30 sec electric chair 30 sec plank hold with rucks
  • 20 sandbag squats 100ft sandbag sled drag
  • 20 diamond merkins 15 COBRA merkins each arm
  • 20 squirls 20 bent rows with sandbag
  • 20 stocky balbowas 10 rep shoulder blasters with pre rocks
  • 20 bbs 20 v ups with pre rocks

Pax had 3.5 minutes at each station with a battle buddy to get AMRAP of each excersize

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Part of a sermon from last Sunday, if we aren’t in Gods word consistently our default will become self worship. Truth is found in Gods word and we need to live our lives with the idea there is something bigger than us in this world. When we live as though we are the center of the universe it leads to a miserable and stale existence.
MOLESKIN:
We prayed for lady junk who is starting chemo soon and for tweet-e’s friend Kyle who is going through a 12 step program currently.
ANNOUNCEMENTS:

4th o’July Round Robin Q

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins

SSH

OYO stretch

high knees

butt kickers

  • THA-THANG:
  • Ribbed- 11’s
  • Frosty- DORA 321
  • Crossbar – 1776
  • Tweet-E – Tweety’ corner

MARY:

  • Flutter kicks
  • Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom.  Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q.  See you soon brother!

ANNOUNCEMENTS:

RAW

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Unload the heavy crap from the vehicles to the outhouse
THA-THANG:
All movements to be done slowly and with concentration on form over number of reps.

  • Sandbag bench press
  • Incline merkins
  • Dumbell flies (tree huggers)
  • Hammer curls
  • Bent over rows
  • Curls
  • Lateral raises
  • Overhead press
  • Shrugs
  • High raises

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Slow down and concentrate on what God is telling or showing you.   Quality not quantity is more important
MOLESKIN:

ANNOUNCEMENTS:
Bartman organizing a softball game this Saturday

 

Possibly starting an evening workout at the dog pound or truck stop

Standing O for the Sunrise

THE SCENE: Typical July morning. Except it’s May.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x33 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
Failure to Launch x8
Travoltas x10 IC each side
Mountain Parker x15 IC
Hindurkins x10 IC

THA-THANG:
Mosey to the hill by the boats for 7s:
Bottom of the hill: Diamond Merkins. Top: 4-ct Iron Mikes

Mosey to the opposite side of the loop
Grab a battle buddy for Broken Wheelbarrow – Partner holds only one leg.
10 yards, 5 merkins. 10 more yards, 5 more merkins.
Swap roles with battle buddy for the return trip.
R&R, this time with other leg.

Mosey around and up the hill to the Tavern.
Face the sunrise for 4-ct Overhead Claps x40 IC
Bear crawl back down the hill (including the stairs!)

Battle buddy up again for Dora style: 50 Merkins, 100 BBS, 150 Squats
Moving partner crab walk to the concrete, run back.

Mosey back toward the AO, pausing at the boats to line up for Blacksnake.

MARY:
No time left today, unfortunately!
COUNT-OFF & NAME-O-RAMA
12 HIMs today… No FNGs.
CIRCLE OF TRUST/BOM:
We took in the beauty of this morning’s sunrise from the high point by the restaurant as we did our overhead claps. God as put beauty in the world all around us, both for our enjoyment and to point to Him. Take time today and look for that beauty, especially in places where you may not appreciate it every day. Really look into your wife’s eyes as she talks about her day. Marvel at the delicacy and tinyness of your baby’s toes as you change a diaper. Check out the rainbow swirls and patterns in the oily puddle of condensation runoff from your car A/C…

MOLESKIN:
Just noticed yesterday that they’ve added FTLs on the Exicon… It’s F3 official!
ANNOUNCEMENTS:
Prayers for Britt, Jessie, and the Thacker family

No chains on me

THE SCENE: beautiful with a chance of pain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers

SSHs

BCAs
THA-THANG:
2 poles forward one pole back complete the exercises at the pole you come back too.

  • 100 iron mikes
  • 90 LBCs
  • 80 Mtn climbers
  • 70 Merkins
  • 60 Squats
  • 50 Hellow dolly
  • 40 CDD
  • 30 Domo squato
  • 20 burpees
  • Repeat

While the PAX is running and doing exercises one man carries the chain around the island and back.
MARY:
No time for her
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
No chains on me.

I listen to Christian rap music and I love it!  Lecrae, Trip Lee, Tadisha, NF, etc.  One artist has a line in his song that says “Because of Him, I’m so free I got no chains on me.”  Look at the chain we carried around it has two hooks, one end is attached to you and the other is attached to the sin, troubles and hardships we face on a daily basis.  Each link is a struggle, challenge, guilt, and we are carrying them with us.  When we have life in Jesus, he breaks our chains.  He saves us.  He cuts the anchor dragging us down and causes us to live with Him in love.

Some of you here may not know Him, may not be saved, or may not be walking with Him.  Talk to me, or one of the other men here about that.  And if you are saved you need to be out in the streets spreading the message of our Chainbreaker.

MOLESKIN:
The PAX worked hard.