F3 Knoxville

Author: A-Rod

Rain Q

THE SCENE: Rain, sleet, snow 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

2 Burpees

MARs x 15 ED (Manly Arm Rotations)

4 Burpee

Imperial Squat Walker x 20

6 Burpee

OHC x 20

8 Burpee
THA-THANG:
Escalator: 10 Burpee, 20 Squat Jump, 30 Merkin, 40 Squats

10 Burpee then run 50 yds/length of bleachers

10 Burpee, 20 Squat Jump then run

10 Burpee, 20 Squat Jump, 30 merkin then run

10 Burpee, 20 Squat Jump, 30 merkin, 40 squat.

Go back down escalator 40, 30, 20, 10; 30, 20, 10; 20, 10; 10.

5 Set: 10 lunge (each leg), 10 Burp (no pushup), 10 merkin. Run length of bleachers/50 yds between sets.

Planters: Box Jumps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What devotional are you using? What are you reading? Send a link to the Slack so we can all be encouraged to read the Bible again!
MOLESKIN:

ANNOUNCEMENTS:

I know where I am?

THE SCENE: Misty morn 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Extract self from vehicle
THA-THANG:
4 mile loop with 20 Mr. Rucktacular and 20 curls each mile.

Back to AO. Bottom of Lovers Lane. 3 rounds of 20 good mornings, OH press, Body builders. Up lovers lane and back to bottom after each round.

MARY:
Not needed
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Effective or Affective?

THE SCENE: Cloudy/Fog 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Manly Arm Rotations (MARs) x 10 IC

SSH x 15 IC

Tempo Merkin x 15 IC
THA-THANG:

Mosey to football field. Line up on side line.

3 Rounds:

  • Sprint across field and back
  • 1 minute plank jacks
  • 30 second Elbow plank
  • 30 second shoulder tap plank

5 Rounds:

  • 200 meter run
  • 20 Burpees
  • 25 yard lunge

Mosey back to AO

  • 5 pushups
  • 10 flutters
  • 15 pushups
  • 20 flutters
  • 25 pushups
  • 30 flutters

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

CIRCLE OF TRUST/BOM:

We are called to love one another. Greatest commandment. As the sign at the cafeteria says “Take all you want, eat all you take”, so start small and love those around you. Love your neighbor. Love your co-worker. Don’t have to grab the whole world at once.

MOLESKIN:

ANNOUNCEMENTS:

Tuesday with Leftovers

THE SCENE: 32 degrees and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walkers x 20 IC

Manly Arm Rotations x 10 ED EA

Mr. Spectacular x 10 IC

Seal Clap x 20 IC

OHC x 20 IC
THA-THANG:

Stink Bombs: Center cone with five cones in circle around. Partner up and perform number of reps for exercise (combined number). While Partner 1 does reps Partner 2 goes to center cone to perform one of three exercises. Each time P1 or P2 comes to center perform next exercise.

  • Center Exercises: 10 Mr. Spectacular, 20 lunges (10 EL), 30 SSH
  • Cone 1: 100 Burp
  • Cone 2: 200 OHC
  • Cone 3: 300 Merkin
  • Cone 4: 400 BBS
  • Cone 5: 500 Squat

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bible says “Do not be afraid” 365 times. So don’t be skeered and keep moving forward.
MOLESKIN:

ANNOUNCEMENTS:

Bear Day

THE SCENE: Snow/Rain 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Exit vehicle start watch
THA-THANG:
Traditional ruck loop to school. 20/20 pushups and squats. Back to AO then up Lover’s Lane to pull-up bars and smoking shack.

5 Rounds:

  • 10 pull-ups (no ruck)
  • Crawl bear to cone 1 then do 20 OH Ruck press
  • Bear crawl to cone 2 then do 15 thrusters.
  • Bear crawl ruck drag to cone 3 (parking lot) and do 10 Mr Rucktacular.
  • Ruck run down to top tier of lot and up Lover’s Lane and back to pull-up bars.

Ruck to pavilion and perform pushups. 50-40-30-20-10 starting with Incline, then reglar, incline, etc.

MARY:
Capn Thor 7/28
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be thankful.
MOLESKIN:

ANNOUNCEMENTS: