F3 Knoxville

Author: A-Rod

Utilizing the Turkey

THE SCENE: 40ish partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Take sandbags and rucks out of vehicles.
THA-THANG:

  • One Weirdo takes a 60lb sandbag (shoulder carry), one weirdo takes the 40lb filler (baby carry), and third weirdo does 20 pushups/20 squats and runs to catch the others. Switch out/rotate sandbags and continue for short loop inside park.
  • Everyone gets a 60lb sandbag and starts at bottom of hill with 10 bear complex. Travel up hill with sandbag to TJs and do 9 bear complex. Continue up and down hill till zero out with bear complex.
  • Drop sandbags at parking lot. Second tier of lot one person runs to end and back of lot while others do exercises. Switch exercises once everyone has run. Exercises- squats, high pulls, plank, flutter kicks.
  • Grab one sandbag and 40lb filler. Person on each end of sandbag and one person with filler bag. Carry up to top of Y parking lot then down Lovers Lane. Switch and come back up Lovers Lane.

MARY:
ATMs (15 shoulder taps, 10 tempo pushups, 10 kinda fast pushups)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Gobble Gobble lay off the throttle.
MOLESKIN:

ANNOUNCEMENTS:

Do Work

THE SCENE: Humid. Like being in a mouth.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put on ruck
THA-THANG:

Ruck 1.3 miles to Bearden Middle

20 min AMRAP (yes, Ruck on)

  • 10 OHP
  • 20 push-ups
  • 30 sit-ups
  • 40 squats
  • 100 meter ruck

Ladder Part 1: 12 min begin with one rep of each exercise and continue to add till time runs out. Remember how many rounds completed for Part 2.

  • curl
  • press
  • bear hug squat
  • Ruck high pull

Ladder Part 2: 12 min using #of reps from Part 1 work back down ladder with two exercises below.

  • Ruck Burpee
  • 4 ct Mtn climber

Ruck back to SP

Mary
30 Flutters IC ruck OH

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS:

Charles Bronson founded Bronson, MO – change my mind

THE SCENE: Clear, humid 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Manly Arm Rotations x 10 IC EA ED

5 Burpees OYO
THA-THANG:
Charles Bronson: Complete the reps for each exercise run/sprint 100 yards, bear crawl 10 yards, run back to start and begin next exercise.

  • 50 SSH
  • 50 Push-ups
  • 50 Burpees
  • 50 LBCs
  • 50 Jump Squats

Bojangles Biscuit w/Blueberries: 4 laps. Slow on turns and sprint straights. 10 burpees at end of each lap.

MARY:
10 Count Body Bags

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all love Santa. We love that he “brings” us gifts, but he is irrelevant for 10 months out of the year. We have a Saviour who is relevant 24/365 and the gifts have already been given, they just need to be claimed.
MOLESKIN:

ANNOUNCEMENTS:

Action

THE SCENE: Clear and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill x 10 IC

Manly Arm Rotations x 10 IC

Overhead Clap x 50 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Aiken Legs: x 4 Rounds

  • 20 squat
  • 20 box jumps
  • 20 lunges (10 each leg)
  • 20 split jacks (10 each leg)

F3 Individual Medley: Start with 5 reps and add one rep each round up to 10. Each round is 1:30. Time for each round does not change.

  • Burpee
  • BBS
  • 2 ct Flutters
  • SSH

Squat/Lunge Thing: Split into two groups. Group 1 is 25 yards away and holding squat. Group 2 does four lunges/one squat until meeting Group 1. Then Group 2 will hold squat while Group 1 lunges/squats.

  • Round 1: Reglar squat
  • Round 2: Al Gore
  • Round 3: Sumo
  • Round 4: Narrow Squat

Growing Pains: 30 LBCs, 30 BBS in cadence

Proud Mary: Play Proud Mary by CCR. Do BBS until “Rolling” and switch to gas pumps. Then Flutters until “Rolling” and switch to gas pumps. Keep alternating between BBS and flutters until song is over. “Rolling” is always gas pumps.

MARY:
30 second superman

Fire Hydrants

Hello Dolly

Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read first two chapters of Mark. Notice the number of times the word “immediately” appears and why. We are called to immediately follow. Drop your nets and follow me. Jesus knew where He was going when he called the disciples and knows where he is going with each of us.
MOLESKIN:

ANNOUNCEMENTS:

Simple Q

THE SCENE: Sultry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Overhead Clap x 40 IC

Windmill x 10 IC

8-Count x 10 IC
THA-THANG:
5 Rounds:

  • 20 Gas Pumps
  • 20 Push-ups
  • 1/4 mile run
  • 20 squats

As many rounds as possible:

  • Max effort push-ups
  • 50 flutter kicks (4 ct)
  • 25 mtn climbers (4 ct)
  • 25 Burpee
  • 50m sprint

MARY:
Mr. Wedgie’s 34th B-Day so as is the custom at Brickyard we celebrate with 8-counts. Only 24 since we “lit the candles” during the warmup.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God is not surprised by any of what is happening in our state, Country, or World. He is the same God who spoke to Moses and who sent his only Son to this Earth. He is the same God that tells the sun to rise and set each day.

Repeat this out loud: “Jesus is King and I am not”

No go and serve the King.
MOLESKIN:

ANNOUNCEMENTS: