F3 Knoxville

Author: A-Rod

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Switchgrass and A-Rod – Pre-Ruck 5.1 miles with PT

Windshield wipers x 10 IC

Windmill x 15 IC

T-Plank Arm Circles x 10 EA ED IC

Tempo Squat x 15 IC

SSH x 40 IC
THA-THANG:

WMD Crawl: Wide merkin, “reglar” merkin, diamond merkin x 15 at each cone. Bear crawl between each cone wide, normal, narrow. Down parking lot and back.

Wilt Chamberlain: (100 ft cone spacing) 100 LBCs at start, run to cone 100 squat, run back to start 100 flutters, run to cone 100 lunges.

Rosie: First round mtn climbers and flutters 4 ct. Round two single count. Round three 1/2 number of reps single count.

  • 30 mtn climbers
  • 42 LBC
  • 30 mtn climbers
  • 39 hammers
  • 30 mtn climbers
  • 56 flutters

Walmart Burpee: Drop to squat all the way to 6. Roll to shoulder blade then roll forward to normal burpee = 1 rep. AMRAP till Q says stop

3 of Spade Card: 5 merkin, 10 bbs, 20 squat – 5 Rounds

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We get great words to live by and apply to our lives. It took just over one hour on Thursday to completely forget the words Tractor gave us Thursday morning. “If Jesus was standing behind us, would you be embarrassed by the conversation or words that you were having/using?”. I had a homeless man throw a full two liter bottle of soda off the Gay Street bridge onto my work truck which dented the roof and scared the crap out of me. I came “unglued” and let the man know my displeasure. It is alright to be angry, however the words I used to express my anger should not be coming out of my mouth. I need to apply what I hear and know to my life. Control my tongue and keep my head during stress filled situations. Application is just as important as hearing the words given to us in the morning.
MOLESKIN:

ANNOUNCEMENTS:
AO challenges will be coming! We will be competing with other AOs for most reps of chosen exercise.

Substitute Q

THE SCENE: Overcast 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x10 IC

Squat x15 IC

5 Burp OYO

SSH x 30 IC
THA-THANG:

Mosey to big lot

Uptown 50: Two cones about 30 yards apart. Do 10 burpee at start cone. Travel to second cone in order listed at cone. Do 10 burpee at second cone and travel back to start cone in order listed at cone.

  1. Broad jump
  2. Crab walk
  3. Raccoon crawl
  4. Inch worm
  5. Alligator Crawl
  6. Wheelbarrow w/partner
  7. Wheelbarrow w/partner (switch)
  8. NUR
  9. Sprint
  10. Bear crawl

Tammy Wynette: Partner 1 does 10 reps of merkin while Partner 2 does 10 reps of squat. Alternate between exercises until 100 of each.

MARY:
Capn Thor

Flutter Kicks x 40 IC

Hello Dolly x30 IC

Imperial Squat Walker x20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be conscious of those around you. Don’t end up by yourself and leave those around you in the dust. Seek out those around you (especially your neighbor) and get them moving if they are stagnant.
MOLESKIN:

ANNOUNCEMENTS:

Accumulate and Circulate

THE SCENE: Still not warm. 34 in April
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circle x15 ED EA IC

Tempo Squat x15 IC

Cherry Picker x10 IC

SSH x30 IC

Tempo Merkin x15 IC

Imperial Squat Walker x15 IC
THA-THANG:
Accumulator: 20 sec each exercise the 10 sec rest- 1) Curls, 2) Merkin, 3) BBS, 4) Overhead press w/CMU, 5) Rows w/CMU

  • Exercise: 1
  • Exercise: 1,2
  • Exercise: 1,2,3
  • Exercise: 1,2,3,4
  • Exercise: 1,2,3,4,5
  • Exercise: 5,4,3,2,1
  • Exercise: 5,4,3,2
  • Exercise: 5,4,3
  • Exercise: 5,4
  • Exercise: 5

Circuit:

  • Station 1: 15 Burpee/20 Rev pickle pounders
  • Station 2: 20 Superman swims/20 4ct Flutters
  • Station 3: 15 dips/25 prisoner squat
  • Station 4: Shuttle lunge to cone/BC back/Sprint to cone
  • Station 5: 25 Derkin/25 Incline

MARY:
With CMU- Swings (20 sec), Triceps (20 sec), Curls (20 sec) for 3 rounds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 18: Jesus tells us He is the good shepherd three times. He is trustworthy, He knows the plan for you is good. Will you trust Him? What will you do with the Words of Jesus?
MOLESKIN:

ANNOUNCEMENTS:

Sunrise Service

THE SCENE: Full moon, cool 39
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 15 each direction, IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

SSH x 40 IC

5 Burpee OYO

Tempo Squat x 15 IC
THA-THANG:

Burp and Merk: Burpee with additional merkin added each time. 1:1 to 1:10 pyramid and come back down pyramid.

Lap around parking lot

6 Round of 6 (CMU):

  1. Burpee
  2. Merkin
  3. Squat (w/ CMU)
  4. Lunge (w/ CMU)
  5. Thrusters
  6. Over head squat (w/ CMU)

Lap around parking lot

4 Rounds of 5 (CMU):

  1. Curl
  2. Ground to head
  3. Tricep
  4. Overhead press
  5. Row

Lap around parking lot

Lap around parking lot w/ CMU

No Pain, No Gain: Partner up. Partner 1 does BBS (x15) with Partner 2 holding feet in plank. When completed Partner 2 sprints to cones. While Partner 2 is at cones Partner 1 does wide hand merkins. Go back down cones on way back to start.

  • Cone 1: 5 Burpee
  • Cone 2: 10 Burpee
  • Cone 3: 15 Burpee

Mosey to park

7s: Dips and decline merkins

Photo at giant cow!!
MARY:
Capn Thor….until Natty farted and ruined it.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Peter 2:24-25
MOLESKIN:

ANNOUNCEMENTS:

Muricans make you strong

THE SCENE: 50 cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker x 10 IC

Tempo Squat x 15 IC

Tempo Merkin x 10 IC

Lunge Padiddle x 10 EL IC

5 Burpee OYO

SSH x 30 IC

Catalina Wine Mixer x 10

THA-THANG:

4x4s: From standing position drop and do 4 murkin, 4 mountain climbers, and back to standing for one rep. Total of 10 reps.

Bench Work: Partner up, 4 Rounds, each round 2.5 min with 30 sec rest between. Partners switch exercise after P1 completes 15 reps

  • Rd 1: Step ups x 15 EL and Bench dips
  • Rd 2: Bulgarian split squats x 15 EL and murkins
  • Rd 3: Side step ups x 15 EL and decline CDD
  • Rd 4: Box jump x 15 and BBS

Mosey to big lot

Death Star: Ten cones set out in star pattern. Do 30 murkin at each cone. Total of 300 murkin.

Mosey back to start

MARY:
Flutters x 30

Imperial squat walker x 20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watching my sons learn the proper way to hit a baseball has been an exercise in patience. For me and them. To hit a baseball you have to have your upper body in an athletic position, your legs and feet set in the correct position, your hands “hidden” by your ears with the bat in the right position. When you swing you drive with your hips with your hands bringing the handle of the bat toward the ball and drive through. Your back leg/foot pivots and your head stays down on the ball. You get all those things working together, you hit the ball.

We must do the same with our minds and bodies when it comes to our relationship with God. We must be disciplined, self controlled, and ready to listen. Pray for the aspects in which we are weak and be ready to be instructed. The Lord will guide us in His ways. He wants us to succeed at life and to live for Him and serve Him.
MOLESKIN:

ANNOUNCEMENTS: