F3 Knoxville

Author: La-Z-Boy

Legs Run Legs

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Toy Soldiers
  • Cherry Pickers
  • BA Circles

THA-THANG:
Mosey to the East Field for 4 corners. Do an exercise at 1st corner, run a full lap. Perform Exercise at first corner, then run to second corner to perform exercise and then complete lap. Continue until you complete an exercise at each corner. Run a full lap, then continue exercises at each corner subtracting one exercise with each lap.

  • Dynamic Lung + Squat x 30
  • Curious Dolly x 30
  • Bobby Hurley x 30
  • BBS x 30

Burpee Over – Battle Buddy up. PAX 1 gets into a low plank position parallel with the midfield line, PAX 2 performs burpee and then jumps over PAX 1 and assumes low plank. Continue until both PAX reaches midfield.

Mosey to the cement bleachers for some 21’s. Super Mario’s and American Hammers.

MARY:
Gibbler led us in Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s important to remember what you’ve learned in the light when you’re in the darkness.
MOLESKIN:
ANNOUNCEMENTS:

Recycle-a-Q

THE SCENE: 71 Degrees – muggy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Toy Soldiers IC x 10
  • Merkins IC x 10

THA-THANG:

  • The De-Escalator -(borrowed from Bartman) A list of 10 exercises. Complete round and run to end of the parking lot, complete round again but this time taking off the last exercise. Rinse and Repeat until there are no more exercises remaining.
  • 10 Clean & Press
  • 9 Weighted Squat
  • 8 Curls
  • 7 T-Merkins (Steamers for Tweet-E)
  • 6 Weighted Lunges ea leg
  • 5 Flutter Kicks w/ CMU above head
  • 4 Burpees
  • 3 Burpees
  • 2 Burpees
  • 1 Burpee

MARY:

  • Tank – Flutter Kick IC x 30
  • WaxJob – with a beautiful rendition of Row, row, row your boat
  • LBC IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When leading, if we put others ahead of ourselves and our own needs, the process is natural and fulfilling. If we are worried about how we will look, or how we will be perceived, we will be riddled with anxiety and our ability to lead effectively may be hindered.

Philippians 2:3-4

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others.
MOLESKIN:

ANNOUNCEMENTS:
See Weekly E-Mail!!!

The 600 Club

THE SCENE: Beautiful Late Summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Squat IC x 10
  • Demonstrate Crab Toes, Side MTN climber, lunge hops & Pistol Merkins

THA-THANG:

  • Circuit – Decline Merkins, Box Jumps, Squats x25 – 1 hill climb R&R x 2
  • Merkins OYO x 25
  • The 600 club:
  • Lunge Hops x 20
  • Crab Toes x 20
  • CDD x 20 (feet on hill)
  • Slap Squats x 20
  • Side MTN Climbers x 20
  • Pistol Merkins x 20
  • Run to parking lot R&R x 5
  • Mosey to the clean soccer field – Bear Crawl, back peddle, Sprint the goal box x 3

MARY:
Swirlie worked over the boys while I grabbed my phone.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What we do here at F3 has been passed down from man to man for generations. It’s not just a workout it’s a right of passage.
MOLESKIN:

ANNOUNCEMENTS:

Rainy Dayz

THE SCENE: Cold and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Then we had to get after it because it was too cold.
THA-THANG:
Mosey to the bleachers

  • Box Jumps Oyo x 50
  • Skaters Oyo x 50

Mosey to lil hill by the playground

  • 5 tuck jumps run up the hill to light and perform 25 Squat R&R x 4

Finish Warm-O-Rama with Merkins and Tempo Squats

Mosey to upper Soccer field for a 4 man relay

  • Standing Pax performs
  • Monkey Humpers OYO x 15
  • Squat Hops OYO x 15
  • Tuck Jumps OYO x 15
  • Al gore 10 ct R&R
  • Mode of transport between PAX is the Lunge

Round 2

  • Standing Pax performs
  • Merkins x 15
  • SH Taps 2 CT x 15
  • Plank
  • Mode of transport between PAX: Bearcrawl

Mosey around the Soccer Field

  • 30 split squats on bleachers

21’s across the field – BBS & Flamingo’s

 

 

MaRY:

Suicides in parking lot
COUNT-OFF & NAME-O-RAMA
8 HIM’s and 1 FNG Sawdust
CIRCLE OF TRUST/BOM:
There is no way I would have got out of bed if it wasn’t for the accountability factor of the PAX. If there’s anything you want to succeed find someone will hold you accountable to growth.
MOLESKIN:
It was rainy and thundering this morning. We were close to ditching and getting some coffee but found strength to get out of bed and get after it!

Thankful for the weather parting about 10min in to the Thang!
ANNOUNCEMENTS:
Kickball, TTTP, GoRuck, F3 Olympics

7-11

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

  • BA Cir IC x 10
  • SH Taps IC x 10
  • HR Merkins IC x 10
  • Plank Jacks IC x 10

THA-THANG:
Mosey with CMU to the rink. For some Ascending and Descending 7’s/11’s

  • 7’s HR Merkins
  • 11’s Curlz
  • 7’s Hand Slap Merkins
  • 11’s Flamingo
  • 7’s Burpees
  • 11’s Bobby Brick Hurley

MARY:
A couple of Caterpillar Merkin Tapouts.
COUNT-OFF & NAME-O-RAMA
13 Strong
CIRCLE OF TRUST/BOM:
Today I get to celebrate 9 years with my bride. We’ve had a lot of highs and lows. But I am so thankful for the time we have had so far.
MOLESKIN:
SuperOcho was running through again, the PAX bucked the 7/11 concept at first, but eventually we got some good work in.
ANNOUNCEMENTS: