F3 Knoxville

Author: A-Rod

Low Angle

THE SCENE: Awesome and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 (Each direction, each arm)

Tempo Squat x 10

5 Burpees OYO

Overhead Clap x 40 (IC)

SSH x 30 IC
THA-THANG:

Bear Crawl 1-2-3: Partner up. P1 begins reps while P2 bear crawls to cone and crap walks back. Flapjack.

  • 100 Merkins
  • 200 LBC
  • 300 Squat

Bearmuda Triangle x 3: Three cones. 1 Burpee at first cone, bear crawl to second and two burpees, bear crawl to third and three burpees. Three rounds.

Forest to Sea: Bear crawl to first cone and crab walk to second with jump squats at second cone. Five rounds with descending jump squats 5-4-3-2-1.

MARY:
8 Counts x 20 IC

Capn Thor

Freddy Mercury

2 min calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be a doormat. Set your boundaries. It is ok to tell people no. Jesus does not want us to be doormats. He taught His disciples how to respond to slights and attacks. Turning the other cheek means walking in forgiveness, not being vindictive, but respectful, letting things roll off. This prevents bitterness from growing within our own hearts.
MOLESKIN:

ANNOUNCEMENTS:

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS:

Brickyard Invasion (Big Ball Assault)

THE SCENE: Clear-ish 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead Claps x 40 IC

Imperial Squat Walkers x 10 IC
THA-THANG:

1/2 mile run

50, 40, 30, 20, 10 Reps of

  • Push-ups
  • Burpee
  • Dips
  • Squats
  • BBS

MARY:
Cap’n Thor

Flutters x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what he is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently he starts knocking the house about in a way that hurts abominably and does not see to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it himself.

C.S. Lewis
MOLESKIN:
God has the best laid plans for you. Trust Him. Talk to Him. Let Him lead.
ANNOUNCEMENTS:

CMU NASCAR

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head claps x 40 IC

SSH x 30 IC

5 Burpee OYO

Tempo Squat x 15 IC

Flutters x 15 IC
THA-THANG:

Sling Shot: Partner up. One partner with CMU. Partner 1 with CMU starts running along greenway. Partner 2 does 20 push-ups and 20 squats, then runs to catch Partner 1. Partner 1 then does push-ups and squats. Continue to 1/2 mile marker and then return to AO doing the same swap.

Block Burner 13: Line up with CMU. Push CMU in bear crawl position 40 yards then do 1 push-up. Push CMU back and do 13 BBS with CMU on chest. Increase number of push-ups and decrease number of BBS.

MARY:
10 – 8 count BB

10 Flutters IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You are son’s of the Living God. Heirs to the Throne. Our Elder Brother has gone before us. Know your place, know that you are made in His image and so are the people around you.
MOLESKIN:

ANNOUNCEMENTS:

OTB Ruck PT

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get out of car. Put on Ruck. Go over reps and time of workout.
THA-THANG:

20 Minute AMRAP

  • 10 OH Press
  • 20 Push-ups (ruck on)
  • 30 Sit-up (ruck on chest)
  • 40 Squat (ruck on back)
  • 100 m ruck

Ladder:

Part 1 – 12 minute ladder. Start with one rep and work up until time expires.

  • Ruck curl
  • Ruck Press
  • Bear hug squat
  • Ruck high pull

Part 2 – Using the number of reps completed for the above exercises during the 12 minutes, work down the ladder using the two exercises below. Example: If you completed 12 rounds of the above ladder exercises, start with 12 and work down to one. 12 min to complete.

  • Ruck burpee
  • 4 ct Mountain Climbers (ruck on)

MARY:
Walk Ruck to car
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
DFQ
MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS:
Fallujah Tough 10/25-26/2019