F3 Knoxville

Author: hotsquat

Blockees, Blockees, and more Blockees

THE SCENE: Chilly 55⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBCs X10

SSH X 20

CHERRY PICKERS X5

MOSEY AROUND PAVILLION
THA-THANG:
4 CONES REPS START AT 5 AND GO UP BY 5 TO 20 EACH ROUND. 5 BLOCKEES IN BETWEEN EACH EXERCISE

SWINGS

THRUSTERS

CHEST PRESSES 4CT

CLIMB UPs

 

MARY:
FLUTTER KICKS X 20

HEEL TOUCHES X 20

PICKLE POINTERS X10

PICKLE POUNDERS X1
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
UNDERSTAND THAT MOST OF THE TIME YOU’RE STRESSED WITH THE SITUATION NOT THE PERSON
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7/11’s

THE SCENE: mid 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X5

TEMPO LUNGES X8 PER SIDE

WINDMILLS X10
THA-THANG:
7’S IRON MIKES AND MONKEY HUMPERS (8CT) RUN THE STAIRS IN BETWEEN. ONCE DONE, WORK YOUR WAY BACK IN REVERSE ORDER

 

11’S

10 CONES ACROSS FIELD

CONE 1: 10 MERKINS 1 BURPEE

CONE 2: 9 MERKINS 2 BURPEES

CONTINUE TO 10TH CONE THEN WORK IN REVERSE ORDER

RUN TO CONE 10 IN BETWEEN SETS

MARY:
FLUTTER KICKS 4 CT X10

PICKLE PECKERS X10

PICKLE POUNDERS X10
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
CHAMPIONS DON’T GIVE UP. THEY TURN IT UP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Not much running

THE SCENE: 75⁰ and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X10

Cherry Pickers X5
THA-THANG:

Mosey to Cedar Street

7’s down to cross walk

Burpees and Bobby Hurleys

Mosey across bridge

Flutter Kicks, Freddy Mercurys, CatalinaWineMixers, LBCs

10,20,30,40

Cross overs in between and back to start

MARY:
30 sec AL GORE

10 tempo squats

LBCs for time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
You cant help anyone til you take time to help yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ooof

THE SCENE: humid, but a little cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15

CHERRY PICKERS X5

ARCHER SQUATS X10

FRANKENSTEINS AROUND BLOCKS
THA-THANG:
RUN A LAP TO BUY IN

STATION 1: BLOCKEES

STATION 2: HOT SQUATS

STATION 3: GOBLET SQUATS

STATION 4: GOOD MORNING SQUATS

PYRAMID: 5, 10, 15, 20

MARY:
HEEL TOUCHES X20

LBC 30 SEC

SUPERMANS X10

SIDE CRUNCHES X7 PER SIDE

AL GORE FOR TIME
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A QUOTE FROM MARK MANSON’S “THE SUBTLE ART OF NOT GIVING A F@&K”

“Our crisis is no longer material; it’s existential, it’s spiritual. We have so much f@&king stuff and so many opportunities that we don’t even know what to give a f#$k about anymore.”
MOLESKIN 

Humans are programmed to solve problems. It’s what kept us alive. However, as society has evolved to fix problems like hunger and medicine, our need to solve problems hasn’t changed. This had made humans in general treat small problems as big problems. What’s great about F3 is that we are constantly giving ourselves problems to solve. When you’ve got to overcome doing 20 blockees or running a mile uphill, all of a sudden having 5 missed emails isn’t so bad.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Luck be a Lady Tonight

THE SCENE: 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X10

Cherry Pickers X5

Windmills X5

Mosey loop
THA-THANG

10 blockees then roll dice

1- run loop

2- 50 hop kicks

3- 50 rows

4- 30 overhead presses

5- 50 box jumps

6- 50 curls

Switched to 10 gauntlet Squats halfway through

MARY:
LBCs

Superman Banna

Pax Roulette
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Pressure is a privilege. It means someone believes in you. And it gives you the opportunity to do something extraordinary.” – Tim S. Grover
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.