F3 Knoxville

Author: espy

No legs

THE SCENE: Perfect weather for a no legs beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkins, overhead claps
THA-THANG:
Stations arranged around the grinder, rotate every 2 mins and run the apex loop

Beatdown stations

-merkins

-arm twists w bricks

-power u w bricks

-dry docks

-curls w CMU

-tricep raises w CMU

-inchworm merkins

-lawn mower pulls

MARY:
More non-leg work with bricks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Phil. 4, 6-7 How often are we anxious without going to the Lord with prayer and supplication? If we do he promises us peace that pases understanding.
MOLESKIN:

Avocado returns to Egypt on Saturday, safe travels brother!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

F3

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers and weighted squares to the Sally song
THA thang

Cones arranged on the grinder to spell out F3, work your way through them and run a lap

5 Burpees

Inchworm to next stop

-10 4 ct flutter kicks

Lunge

-15 Merkins

Lunge

-20 Somethings 

high knees

-25 Big Boys

-30 curls

 

MARY:
Heavy squats and Salisong plus some ab work to round out the morning
COUNT-OFF & NAME-O-RAMA
9 regular pax and Azimuth fro DC area
CIRCLE OF TRUST/BOM:
Strength is a mindset before it’s a muscle. What are you doing to feed a proper mindset today?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run Heavy

THE SCENE: Perfect for a run and some merkins
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bigger than normal arm circles, tempo squats.
THA-THANG:

-Mosey to the Duck Pond, Squat breaks were included. Do reps listed below, run a .45 mile
lap in between. Thank to Pinnochio for running heavy w/ me! I think most PAX made it to incline merkins, Drifter may have made it farther.
-10 Merkins
-15 HR Merkins
-20 Wide Merkins
-25 Incline Merkins
-30 Decline Merkins
-35 Inchworm Merkins
-40 Diamond Merkins

MARY:
Plank, merkins and squats!
COUNT-OFF & NAME-O-RAMA
You know if you were there
CIRCLE OF TRUST/BOM:
A ward from author Jocko Willink, backed up with some biblical context. Discipline=Freedom. Hebrews 12:11
MOLESKIN:
See Drifters note in slack about Blount Co. leadership going forward. Handmade espresso and breakfast at his place on Saturday
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Butterbilly Hill

THE SCENE: Cool, clear sky. Drifter spotted Venus
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, then ab work till it burned
THA-THANG:
Mosey to Butterbilly Hill, 11’s with Iron mikes/squat jumps at the bottom and variety merkins (wide, diamond, offset, etc) at the top.

MARY:
Ab work till it burned, again. Puddin’ Cups
COUNT-OFF & NAME-O-RAMA
Grouch, Rep. SLeepy, Swerve, Drifter, KY, ESPY
CIRCLE OF TRUST/BOM:
Shared from Romans 8, v.26-28. It’s ok if you don’t know what to pray about or can’t easily find the words. He intercedes on our behalf and knows our hearts, just commit to spending time with him

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Thanks to all who contributed to the package for Avocado, it went in the mail last week, will update when its delivered!

Don’t drop the block

THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Imperial Squat Walkers, SSH
THA-THANG:
Pick up your CMU and don’t put it down for the ENTIRE beatdown (except for Blockies)

Mosey to the church parking lot complete 5 rounds of exercises, run a lap with the CMU in between each

-10 blockies

-20 imperial squat thruster

-30 twisted squats

-40 tricep extensions

-50 curls

Mosey back to AO with different movements between light poles

MARY:
Find a dryish puddle and do flutter kicks with your block overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Cor. 10 God doesnt promise us easy times but he does promise to be with us in the hard times.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.