F3 Knoxville

Author: Bartman

The Kraken Strikes Back

THE SCENE: Either low 70’s or upper 60’s not sure.  But it wasn’t humid and it felt good outside.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

THA-THANG:

RAW style Kraken with CMUs.  8 cones in a circle.  Once you complete your current station, run a lap with your CMU around the circle to the next station.

  • Overhead Press x 50
  • Curls x 50
  • Tricep Press x 50
  • Blockies x 25
  • Squats x 50
  • Walking Lunge around the circle
  • V-up x 30
  • Alternating hand block merkins x 50
  • Upright Row x 50
  • Deltoid Raise x 50
  • Calf Raise x 50
  • Bear Crawl around the circle
  • Mr. Spectacular x 25
  • Blockey Hurley x 30
  • Side Lunge x 30
  • Colt 45’s

MARY:
No MARY at RAW

COUNT-OFF & NAME-O-RAMA
Wall Ball, Cavalier, Bartman

CIRCLE OF TRUST/BOM:
Be Thankful.   Simple concept – be thankful for the people and circumstances in your life.   We seem to be going through a particularly rough season of illness and disease within our PAX.  Be thankful for what you do have.

MOLESKIN:

ANNOUNCEMENTS:

Burpees + a Truckbiscuit

THE SCENE:  warm & muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch & mentally prepare for burpees

THA-THANG:

  • 7 minutes of burpees As a group.  698 total!
  • Truckbiscuit:  1 lap, PT;  2 laps, PT;  3 laps, PT;   4 laps, PT;   3 laps, PT;   2 laps, PT;   1 lap, done.   Laps were run around the soccer field.  PT was 20 squats, 20 big boys, 20 flutter kicks.

MARY:
one Burpee OYO

COUNT-OFF & NAME-O-RAMA
Wall Ball, Frosty, Mayberry, Butters, Judge Judy, La-Z-Boy, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about the importance of spending time alone with the Lord.

MOLESKIN:

ANNOUNCEMENTS

4th o’July Round Robin Q

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins

SSH

OYO stretch

high knees

butt kickers

  • THA-THANG:
  • Ribbed- 11’s
  • Frosty- DORA 321
  • Crossbar – 1776
  • Tweet-E – Tweety’ corner

MARY:

  • Flutter kicks
  • Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom.  Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q.  See you soon brother!

ANNOUNCEMENTS:

It’s always good when you make the FNG splash merlot

THE SCENE: low 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Some p90x jump squat things that everyone made fun of
  • Tempo Merkins x 10

THA-THANG:

Declining ladder:

  • 10 Iron Mikes (each leg)
  • 9 Body Builders (8 count)
  • 8 American Hammers (4 count)
  • 7 Smurfjacks
  • 6 Spread Eagle Merkins
  • 5 Side Crunches (per side)
  • 4 Carolina Dry Docks
  • 3 Tuck Jumps
  • 2 Inchworm Merkins
  • 1 30 Second Wall Sit

MARY:
n/a – out of time

COUNT-OFF & NAME-O-RAMA
Dreadlock, Junk, Tank, Mouthwash, Toebox, Shooter, Showcase, Snitch, Abacus, Flute Loop, Sticks, Tonya (visiting from NC), Frisbee(FNG), La-Z-Boy, Bowflex, Bartman

CIRCLE OF TRUST/BOM:
Remember, the mouth speaks what the heart is full of.    What’s coming out of your mouth each day?

MOLESKIN:
Welcome to Frisbee, who stood strong even after blowing chunks!

ANNOUNCEMENTS:

Swirlie Saturday

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warm up stuff and stretches

THA-THANG:
elevators on the concrete bleacher hill:  derkins, dips, box jumps

 

station work at the playground:  jump rope, rope climb, sand bag toss, shoulder press, bent over row, farmer carry, seated ring pullup, battle rope, medicine ball toss.    Tug-of-war between each round.

MARY:
crunch, side crunch,

COUNT-OFF & NAME-O-RAMA
swirlie, bartman, wagon wheel, dreadlock, la-z-boy, cosmo, stitches, shooter, gibbler

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.