F3 Knoxville

Author: Nair

Arsenal leg day

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

Mosey to the tennis courts
THA-THANG

Partner up. One partner Bernie’s up the hill beside the tennis courts and does 5 BBS at the top. Other partner AMRAP at bottom. Switch and work your way down the list

  • Squats
  • Iron Mike
  • Monkey Humper
  • Groiner
  • Al Gore
  • single leg dead lift to jump

MARY:
LBCs for time
COUNT-OFF & NAME-O-RAMA
7 including 1 FNG, welcome Mountain man, and 1 from down range, always great to have Paw Patrol join us
CIRCLE OF TRUST/BOM:
Many of life’s failures are people who did
not realize how close they were to success
when they gave 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.

11/2/2022 Arsenal

THE SCENE: Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track.
THA-THANG:
Thang 1: partner up and run opposite directions around track. When you pass each other, do exercises in a pyramid manner

  • 10 BBS
  • 20 merkins
  • 30 squats

Thang 2

Back at basketball courts. Walking lunge the sideline, bear crawl baseline with burpees in the corners. Every round, increase burpees by 1. After 10 min, switch to reverse lunge and crawl bear

MARY:
Pax Roulette
COUNT-OFF & NAME-O-RAMA
9 including FNG Lab Rat and DR member Nightlight. Welcome!
CIRCLE OF TRUST/BOM:
If you never taste a bad apple, you will never appreciate a good apple
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cedar street on repeat

THE scene:

Cool but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to cedar street
THA-THANG:
Sevens on cedar street hill. Shoulder taps at cross walk at bottom and squats at Redwood street. Any time you pass a PAX going opposite direction, 3 burpees each

 

MARY:
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:
“Mental toughness is to physical as four
is to one.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Step ups and dice

THE SCENE: A bit chilly but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx 10

Mosey around park

THA-THANG:
Partner up. One partner does step ups while the other rolls a die twice. First roll for exercise, second for reps

  • deadlifts at basketball court
  • burpees at pavilion
  • merkins at playground
  • monkey humpers at road
  • iron mikes at bridge
  • skip a turn

counts:

10

5

15

10

15

25

MARY:
LBC for time
COUNT-OFF & NAME-O-RAMA
Welcome FNG Thumper
CIRCLE OF TRUST/BOM:
Patience is power.
Patience is not an absence of action;
rather it is “timing”
it waits on the right time to act,
for the right principles
and in the right way.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9/21 Arsenal

THE SCENE: Cool. Has fall arrived?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mosey a lap
THA-THANG:

Partner up, one partner runs clockwise, the other heads the opposite direction. One PAX is double farmer carrying CMUs. When partners meet, they do 15 CMU goblet squats and 10 CMU BBS. They switch who is running and who is carrying and continue. We did this for half a mile.

Dora 7s

still partnered up, Dora 7s on the stairs. Each partner counts up with thrusters at the track, while the other does thigh masters at base of stairs.

 

 

MARY:
1/2 mile mosey, 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:
It never gets easier. You get better
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.