F3 Knoxville

Author: A-Rod

Work Work Work

THE SCENE: Cool 40 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead claps x 40 IC

4x4s x 5

Squat Raiser x 10 IC
THA-THANG:

Accumulator:

1 – 15 merkin

1,2 – 15 merkin, 20 BBS

1,2,3 – 15 merkin, 20 BBS, 30 Squat

1,2,3,4 – 15 merkin, 20 BBS, 30 Squat, 15 incline merkin

1,2,3,4,5 – 15 merkin, 20 BBS, 30 Squat, 15 incline merkin, 20 box jump

5,4,3,2,1 – 20 box jump, 15 incline merkin, 30 squat, 20 BBS, 15 merkin

5,4,3,2 – 20 box jump, 15 incline merkin, 30 squat, 20 BBS

5,4,3 – 20 box jump, 15 incline merkin, 30 squat

5,4 – 20 box jump, 15 incline merkin

5 – 20 box jump

No Pain, No Gain: Partner up. P1 performs 15 BBS while P2 holds feet. P1 does wide merkin while P2 runs to cones and does burpees. Flapjack

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

MARY:
Flutters x 30 IC

Capn Thor

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We see the famous and those in power have their sin, errors, blunders put on national TV each day. Some we laugh and say “good!” others we just shake our head. They have all the same need for forgiveness that we seek each day for our sin, errors, and blunders. We just don’t end up having our garbage put on TV. Before passing judgement, remember to ask for the Lord to meet them, then forgive them, and don’t convict them. They may not know or want salvation but that is not our concern. We are instructed to forgive.

MOLESKIN:

ANNOUNCEMENTS:
Convergence this Saturday at Asylum then Third F after workout.

Reglar Q

THE SCENE: Partly cloudy 50
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Three played leap frog with Sandy during pre-ruck. Three smart guys did traditional ruck before Q.

T-Plank Arm Circles x 10 Each direction, each arm

Imperial Squat Walker x 10 IC

Tempo Merkin x 10 IC

Overhead Clap x 30 (4ct) IC
THA-THANG:

Mosey to back lot.

Charles Bronson: Complete reps of exercise, run to first cone, bear crawl to second, run back and begin next exercise.

  • 50 SSH (4ct)
  • 50 merkin
  • 50 Burpee
  • 50 LBC
  • 50 Jump Squat

Mosey back to AO

11s: Inclined merkin/ declined merkin

3 Rounds of 20:

  • Box Jump
  • Side step up (10 each leg)
  • Bulgarian Lunge (10 each leg)

MARY:
8 Count Man Makers x 10 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have a lot to pray for/about these last few weeks. Write it down, make the effort to pray for those around you not just in F3.
MOLESKIN:
Luke 22: 44-46
ANNOUNCEMENTS:

Top Rope Bear Crawl

THE SCENE: Clear 32 with Super Moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A-Rod and Fast-n-Easy co-Q

SSh x30 IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

8 Count Man Makers x 10 IC
THA-THANG:
Big Sexy: 3 rounds

  • 20 Pickle Pounders
  • 20 Monkey Humpers
  • 20 J-Lo

Apple Turnover: Bear crawl to cone then switch to crab walk. Keep switching BC to CW to end of parking lot (100 meters)

Bear Crawl PT: Going back down same line of cones with just BC between cones and following exercises at each cone:

  • Mtn Climber x 10 (4 ct)
  • Merkin x 10
  • BBS x 10
  • SSH x 10
  • Burpee x 5
  • 8 Count MM x 5
  • LBC x 10
  • HRM x 10

Mosey to front of school

Ascending Bear Crawl: 1-10 merkin

Dips/Derkins: 10/1

MARY:
Flutters, Dolly, Bicycle with flop to 10 (4 ct) merkin after each round.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From “Building Your Band of Brothers” by Stephen Mansfield:

“These were the commitments that bound men together centuries ago. The lived open, accountable, dutiful lives. They were connected. They had roles to play, jobs to do. They were devoted to a people-Their people.”

We are the same. We have a responsibility to our community and families as well.

MOLESKIN:

ANNOUNCEMENTS:

Brickyard

THE SCENE: Rain showers 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x10 each arm/each direction

Tempo Squat x 15 IC

SSH x 30 IC

Lunge Circle x 10 each leg (IC)
THA-THANG:
Dirty Hook Up: Face wall in plank. At Qs call Right hand up on wall, then left, down right, down left. Hold plank. Q holds time on how long to hold before moving hands up and down or in plank.

Wolverine: Stand-Plank-Merkin-left knee to left elbow-right knee to right elbow-merkin-stand = 1 rep x10 total

Super 21: Merkin/Sit-up. Do 1 merkin/1 situp, 2/2, 3/3 etc.

  • 1-10 merk/situp then do 21 monkey humpers
  • 11-15 merk/situp then do 21 mtn climbers (4ct)
  • 16-21 merk/situp then do 21 Jump squat

Mosey to pavilion

Creature Merkin: At benches/tables do 20 reps of left hand up/right hand up merkin on benches with merkin when come off bench back to ground.

Cliff Hanger: Partner up. At picnic tables hold partners feet. Partner will have hands on bench of table, do merkin, then move hands to table top and do merkin. Bring hands down to bench and begin again. 10 Reps

MARY:
8 Count man makers x 10 IC

Imperial squat walkers x 15 IC

Capn Thor 10:40 (sit-ups to hammers)

40 SSH
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I said somethings. I didn’t write it down. Old Testament.
MOLESKIN:

ANNOUNCEMENTS:

Winter Mix

THE SCENE: Rain/Snow 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x10 Each Direction, Each Arm

Fabreez (2 sit up then 10 air presses with feet 6″ off ground; 4/20; 8/30)

Global Warming-Hold Al Gore and move in circle. Q calls out exercise (5 merkin, 5 burpee)
THA-THANG:

Charles Bronson: Complete reps listed on white board, run to first cone (75 yards), bear crawl to second (5 yards)

  • 50 SSH
  • 50 Merkin
  • 50 Burpee
  • 50 BBS
  • 50 Jump Squat

F3 IM: Complete exercises in 1:30. After 1:30 add one rep up to 10 reps. Each round is only 1:30.

  • 5 Burpee
  • 5 Merkin
  • 5 flutters (single)
  • 5 SSH

MARY:
Capn Thor

Flutters x 30 IC

Hello Dolly x 20 IC

Boat Canoe

Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pray. Lots of prayer requests for our PAX. Take time at lunch to repeat our prayers from this morning.
MOLESKIN:

ANNOUNCEMENTS: