F3 Knoxville

Author: Natty

Humble And Boring

THE SCENE: Humid, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Toy Soldiers, Thai Fighters, Tempo Squats, Side leg stretches, On All 4’s- (B) Hip circles & Donkey Kicks
THA-THANG:
Mosey to track

  • 2 rounds of ATM’s (15 shoulder taps, 10 tempo MKNs, 10 fast MKNS) sprint to opposite end zone in b/w rounds
  • Burpee Mile:  48 Burpees- 12 each lap
  • Hindenberg BLIMPS:  4 corners of field, run in b/w each corner.  Do same exercise each round each corner
  • RD 1: 10 BBS
  • RD 2  20 Lunges
  • RD 3: 30 IMP Walkers
  • RD 4: 40 MKNS
  • RD 5: 50 Plank Jacks
  • RD 6:  60 SQTS

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA
Lizzy, Biohazard, Fast-N-Easy, Geppetto, Gmail, Herbie, Spellcheck, Natty
CIRCLE OF TRUST/BOM:
We make heroes out of people who show up with the last minute save, but the real work is in not needing the last minute
MOLESKIN:
Date your wife
ANNOUNCEMENTS:
1776 on the 4th

Hail Modification

THE SCENE: Stormy, hail wind and mess
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, toy soldiers, Thai Fighters, Air Drama, OH Claps, Air Press, Shoulder cherry pickers
THA-THANG

  • Cards pickup- MKNS, Big Boys, Mtn Climbers / SSH’s, Squats and Jokers are burpees
  • 1 min wall sqts, 1 min planks
  • Alt Around the world Lunges

MARY:
Freddy Merc’s, Gas Pumps, Hello Dollies, Box Cutters, Supermans, Flutter kicks, American Hammers, Oh Claps, Seal Claps, Chinooks, SSH’s
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Exposure, Natty
CIRCLE OF TRUST/BOM:
Learn other’s back story
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BrickyardBricks

THE SCENE: 40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good Morning Abbies x 5, Alt Shoulder Taps x 30 IC, OH claps x 20 IC, Seal Claps x 15 IC, Morrocan Night Clubs x 20 IC, OH Press x 20 IC, Cherry Pickers Army Style x 15 IC, A little this and that arms
THA-THANG:
Mosey to splash pad

The MEAT: (RD1 x 50, RD 2 x 40, RD 3 x 20)- ALL with Bricks

  • Triceps Ext
  • Prone Plank Single arm rows (B)
  • Curls
  • OH Press
  • Bent over Flys
  • Double rows,
  • FWD Raises
  • Lat Raises
  • After RD- run 1 lap around splash pad then do 50 BBS, RD 2 – 2 laps and 75 MKNS, RD3 – 3 laps and 50 SQT Jumps
  • Back to AO

MARY:
Bruce Lees x 10 IC, Gas Pumps x 14 IC, Flutter kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Natty. Gmail, Fast & Easy, A-Rod, Super Trooper, Biohazard
CIRCLE OF TRUST/BOM:
lost message, but talked about comfort zone
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t Blame Me

THE SCENE: Cold AND  Clear 27 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Toy Soldiers x 20 IC, Cherry Pickers x 10 IC, IMP SQT Walkers x 10 IC, Windmills x 10 IC, Tempo SQTS x 10 IC, Seal Claps / OH Claps / OH Press / Chinooks (B) x 20 IC
THA-THANG:
Grab CMU’s for a Nascar Circuit to the Abutment:  RD 1-20 Bobby Hurleys, RD 2- 20 Iron Mike’s, RD 3- 20 Apollo Ono’s, RD 4- SSH til 6 is up.

Indian Run to back lot (back man does 5 SQTS then catches up

Partner up w/ 4 stations.  Pair completes 100 of each exercise. One partner runs a full lap while other is working on the reps.  Move to next station after all 3 exercises performed 100  x

  • Station 1:  Hand Release MKNS, PLank Jacks, Regular MKNS
  • Station 2: BBS, Crab Reachers, LBC’s
  • Station 3:  Squats, IMP Walkers, Shoulder Taps
  • Station 4:  Linges in Place, MTN. Climbers, Calf Raises
  • Jog Back to AO

MARY:
Flutters, Gas Pumps, Hello Dollies, Freddy Merc’s, Bruce Lee’s, Captain Thors
COUNT-OFF & NAME-O-RAMA
8 PAX- Natty, Spellcheck, Simmons, Fast n Easy, Gmail, BELDING!!!, Drop Zone, Biohazard
CIRCLE OF TRUST/BOM:
Don’t get defensive, own it
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cold times with a buddy

THE SCENE: Clear cold 26 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Seal Claps, Morroccan Night clubs, OH Press, Chinooks (B), OH Claps, Cherry Pickers, Toy Soldiers
THA-THANG:
Pick a partner stations:

  • Kettle Swings x 30, Grave Diggers x 15 (B) w/ CMU
  • IMP SQT Walkers )IC) x 20. SQT JMPS x 30
  • SHLDR Taps x 50, T Plank Arm Circles x 25 (B)
  • Hand Rel MKNS x 40, SSH x 100
  • Bear Crawl followed by 1 Bobby Herley x 10, Crawl Bear w/ 10 Apollo Onos x 5
  • Crab walk ramp then 50 BBS, Broad JMP ramp then 100 LBC
  • 50 single leg calf raises (B), 50 Mtn Climbers IC
  • Long Lap each round
  • Planters  Derkins x 40, Split Lunges x 20 (B)
  • Planters:  Box Jumps x 30, Side Steps x 20 (B)
  • Planters:  Dips x 50, Incline MkNS x 40

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hot to Trok 5K or 10K Turkey Creek Team F3 Studs on TG