F3 Knoxville

Author: Caveman

Fall Break

THE SCENE:
43 degrees w/clear skies (just right.)

F3 WELCOME & DISCLAIMER

The usual

WARM-O-RAMA:
Jog up to field

  • Butt kickers / 25 yds
  • 50 flutter kicks – Single ct
  • Crossovers back           
  • 25 big boys
  • Lunges 15 yds
  • 15 Merkins
  • Crossovers 15 yds
  • Bear  Crawl 15 yds
  • 20 SSH
  • Bear Crawl 15 yds
  • High Toe touches 15 yds
  • Windmills
  • Hip rotations

THA-THANG:

Mosey to CMUs

  • Power pushes 1 CMU
  • 10 merkins
  • 10 overhead presses with a squat X4 

Mosey to pull-up bar

  • 5 pull-ups
  • Hold Plank.     X2

Back to CMUs

  • 10 Burpees
  • 10 rows each arm    
  • Farmer carry 1 CM
  • 15 jungle boy squats
  • 10 Starjumpers
  • 15 BW Squats

Recovery Stretches

 

  • COUNT-OFF & NAME-O-RAMA
    Voodoo, Tailhook, Mermaid, Commission, Betty, Crawl Space, Base Salary, Caveman

CIRCLE OF TRUST/BOM:

The importance family time. Small interactions have big impacts.

Hills of Pain

1THE SCENE:

88 degrees and Sunny

F3 WELCOME & DISCLAIMER

The usual house cleaning statements

WARM-O-RAMA:

Neck rolls, SSHs, Cherry Pickers, Windmills, lower back stretch, and done.

THA-THANG:

Mosey to The Field of dreams…..

  • 10 Merkins, 15 Monkey Humps, 10 mountain climbers
  • Run to 1st hill, then Bear Crawl up hill
  • Repeat 10 Merkins, …………
  • Run to 2nd hill, then Bear crawl up hill
  • Repeat 10 Merkins, ………..
  • X 3
  • Mosey to second exercise area
  • Do 10 up downs and 10 Starjumpers
  • Crossovers to 1st hill
  • Bear crawl up hill
  • repeat 10 up downs and 10 Starjumpers

We continued doing much of the same until I was all out of friends. Then, we ran back to the starting point.

  1. COUNT-OFF & NAME-O-RAMALilly Dipper, Curveball, High Heels, Love Boat, Pusher, Title 9, Duggar, abacus, Blue Bird, Steam, MD Hammer, Drum Major, Doubtfire, and Pay Way.
    CIRCLE OF TRUST/BOM:Being an intentional father

Atomic Suicides

THE SCENE:
Awesome Morning (getting cooler)

F3 WELCOME & DISCLAIMER
The usual house cleaning talk

WARM-O-RAMA:
Full body stretches: neck rolls, tricep stretch, SSHs, cherry pickers, quad stretch, etc.

THA-THANG:

Mosey to Football Field
Suicides on the Field

  • 10 Merkins in the end zone
  • 20 Mountain Climbers @ the 10 yd line
  • Repeat in 10 yd increments for 100 yds
  • 15 Squats in the end zone 
  • 20 LBCs at the 20 yd line
  • Repeat in 20 yd increments for 100 yds
  • 10 up-downs in the end zone
  • 20 Flutter Kicks at the 50 yd line
  • repeat in 50 yd increments for 100 yds
  • Circle up: 10 up downs, 20 monkey humpers, 1 min plank, 20 LBCs, 10 pickle pointers.
  • quick stretch, then back to the start.

COUNT-OFF & NAME-O-RAMA

Curry, Anchorman, Pool Boy, Pom Pom, Curveball, Mermaid, Osteen, Voodoo, Betty, and Caveman

CIRCLE OF TRUST/BOM:
Selflessness !!

MOLESKIN:
Special thanks to our SSH guest

Shamrock

THE SCENE:

Great morning! 67 degrees….10 Strong

F3 WELCOME & DISCLAIMER

The usual house cleaning/safety brief 

WARM-O-RAMA:

Neck rolls, tricep stretches, SSH, lower back stretch.

THA-THANG

  • 10 merkins
  • Crossovers down 20 yds
  • 10 Merkins
  • Shuffle back 20 yds
  • 10 merkins      X3
  • Bear crawl 10 yds 
  • Power jump another 10 yds
  • Bear crawls back 10 yds
  • Power jump back  10 yds     X3
  • Crossovers  50 yds
  • Sprint back       X2

Mosey to blocks: Grab 2 blocks 

  • Farmer Carry 30 yds
  • 10 Mountain climbers 2 count
  • Power crawls 20 feet
  • Farmer carry back                               Down and back is 1 rep X 3

Mosey to pull up bars

  • Plank
  • 5 pull-ups       X2
  • Mosey to Start
    Power Jumps up stairs

Dealers Choice

  • LBCs
  • Flutter Kicks
  • Torture chambers
  • Hello Dolley’s
  • Pickle pushers


COUNT-OFF & NAME-O-RAMA

Pom-Pom, Curveball, Mermaid, Curry, Osteen, Pool Boy, Dumpster Dive, Baby Boomer, Betty, Caveman

CIRCLE OF TRUST/BOM:

Brief History of American Football

MOLESKIN:

Great Job, fellas! 👊

Shamrock

THE SCENE:
Shamrock: 0530 / 70 degrees and muggy

F3 WELCOME & DISCLAIMER

The normal house cleaning/safety briefing

WARM-O-RAMA:
Neck rolls, shoulder rolls, tricep stretch, cherry pickers, flutter kicks, lower back stretches.

THA-THANG

10 Merkins, 10 SSH, 10 mountain climbers, 10 up/downs, then run 100 yards. We knocked out 10 rounds in 35 mins. 👊 Followed up w/dealers choice consisting of more abs, burpee’s, and motivation.

MARY:

Slow cherry pickers being a final stretch 

COUNT-OFF & NAME-O-RAMA

11 Strong: Caveman, Curveball, Anchorman, Skidmark, Osteen, Mermaid, Poolboy, Voodoo, Betty, Curry, and Honeydew.

CIRCLE OF TRUST/BOM:

Romans 12:10. We discussed honorable characteristics and discipline.

MOLESKIN:

It was a sweat-fest, but the men got after it!

ANNOUNCEMENTS:

– Shamrock family gathering tonight at Hey Bear.
– Pool Boy is the Q on Fri Aug 5th. Come get some!