F3 Knoxville

The Wrecktangle

THE SCENE: Humid, clear and lonely
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx20, Tempo SQTS x10, 5 Burpees OYO, Imp SQT Walkers x 10 IC, Toy Soldiers x 10 IC, Windmills x 10 IC,
THA-THANG:
Mosey to the Football field (aka Wrecktangle)

  • ROUND 1:  In Endzone AM Hammers x 20–> sprint 40 yds to other end of the EZ and do 20 Burpees–> Bear Crawl 30 yds and perform Sumo Sqts with leg lift–> Lunge walk 30 yds and do Imp Walkers x 20–> Broad JMP 30 yds to EZ and do Crunchy Frogs x 20–>Sprint 40 yds opp end of EZ for 4 CT MMakers x 20–> back pedal 30 yds and do 20 MKNS, wheelbarrow with partner 30 yds and do 20 Monkey Humpers IC–> crab walk 30 yds and repeato AM Hammers x 20.
  • ROUND to repeat same steps in between exercises (bear crawls, lunge walks, broad jmps, etc) but change station exercises (all x 20):  8 CT MMakers, Bobby Hurleys, SSH, BBS, Plank Jacks, Wheelbarrow (2nd partner), High Knee Taps
  • Mosey to new front steps:  Perform step ups through the set, step downs and 5 box jmps, repeato 5 x
  • do 20 Heel rises over steps
  • lMARY:
    Flutters, Dollies, Tempo SQTS, Gas Pumps, Supermans, Bird Dogs, Good Morning Abbies, Captain Thors
    COUNT-OFF & NAME-O-RAMA
    Natty, Hamm, Simmons, Tractor
    CIRCLE OF TRUST/BOM:
    Ecclesiasties3:1-22
    MOLESKIN:
    Keep praying for Spellcheck’s wife, all travelers, new grads
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pigs in Zen

THE SCENE: Clear, calm, mildly humid, just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Propeller Arm circles (OH, Sides, Fronts) FWD & BWD IC at least 10 each up to 14, Imperial SQT Walkers x 20 IC, Bobby Hurley’s x 20 IC, SSH’S x 25 IC, Toy Soldiers x 10 IC, Tempo SQTS x 10 IC
THA-THANG:
Mosey to football field where we do some 11’s ….1st & 10’s  where you start on the 10 yd line, with 10 MKN’s and 1 Burpee, sprint to opposite end zone, mosey back to the 20 and do 9 MKNS, 2 Burpees ……and continue until complete.

  • Daft Punk’s, 3 rounds of 12 IC
  • Bleachers Round-  2 steps up, 1 step down (all around and back)
  • Australian Nut Knockers under the Panther IC x 20
  • Mosey to Planters plymetric curb hops along the way b/w the pile-ons
  • 11’s:  Rd 1= Box Jumps & Incline MKNS  Rd 2= Triceps Dips & Derkins
  • Bear Crawl curb to curb x 6 rounds
  • Swifty Lap around the AO (large loop)

MARY:
Myrtl’s- forward legs, cross legs, Donkey kicks on all 4’s, Hip circles FWD / BWD x 10 each

Bird Dogs x 10 IC, Superman’s x 10 IC, Boat / Canoe’s

COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Fast-N-Easy, Biohazard, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Gave the guys 10 tips on finding your Zen.  Take time out of your day to slow down.  “Think, say, do”  Every action is first a thought.  Every thought has an intention.  Set clear and positive intention to “find zen.”
MOLESKIN:
Prayers for Biohazard’s father-in-law as he goes through tests and for Simmon’s church to find their zen
ANNOUNCEMENTS:

Natursize with intention

THE SCENE: Clear and Sexy with a little steam once your heartrate got up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Annies x10 IC (B) and bi-directional, CDD’s x 20 IC, Cheerleaders OYO x 25, Plank Jacks x 20 IC, Tempo Sqts x 10 IC
THA-THANG:
Mosey to football field for 2 rounds of corner to corner

  • Cone 1-  Crucible Mkns x 10, Rd2 BBS x 20
  • Cone 2-  Clerkins x 20 (pure hell), Rd2 Mtn climbers x 20 4 ct.
  • Cone 3-  Shoulder Taps x 30 2 ct. Rd 2- E2K’s x 40 (20 each side)
  • Mosey to Natty’s trunk for some brick coupons and then to the splash pad
  • At the pad:  7 rounds, starting with 10 reps and moving up by 10 each round.  Run a small circle around the bathroom where you stop to perform each time 25 reps with coupons of:  OH Press, Curls, Rows, Double triceps extension and then mosey back to splash pad for each round, rinse and repeato
  • 10 Hurpees (burpee w/ a clap)
  • 20 Derkins on bench
  • 30 Jump squats
  • 40 Monkey Humpers
  • 50 Alt single leg sqts w/ coupons
  • 60 LBC’s
  • 70 Lunges w/ coupons
  • Return to Natty’s ride to drop off coupons and then on to AO

MARY:
Flutter kicks x 20 IC, Never Cross Dollies x 8 IC, Bird Dog / Hip circles x 10 (B), Supermans x 20 IC, 1 Good Morning Abby
COUNT-OFF & NAME-O-RAMA
Herbie, Simmons, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Be intentional and lift others up with all you do and say.  Read Romans 15:5
MOLESKIN:
Pray for Spellcheck and his wife as they travel to Vandy for a round of chemo and prep for transplant
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Positive Ground

THE SCENE: Breezy 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

21’s with 10 MMaker penalty, Windmills IC x 9, Cherry Pickers IC x 10, OH Claps (20)–>Seal Claps(20)–>Behind back claps(20)–>Drop to T-Plank arm circles(10 B & both dir) all in cadence
THA-THANG:
Mosey long way to field…stop at stairs with some fwd & bwd steps, sideways (B), heel stretch & 20 heel risers

  • Run 1 lap around track, go to bleachers for 11’s (Dips & Monkey Humpers) then back to field
  • EZ- 5 Burpees  Broad jumps between ex’s
  • 25 yd line= 25 MKNS
  • 50 yd= 50 BBS
  • 75 yd = 75 Sqt jumps
  • 100 yd= 100 plank jacks
  • Run lap, bleacher 11’s (incline Mkns / Squats)
  • ran out of time…so to the field for 100 yds of lunges
  • Mosey to AO to recover

MARY:
obsolete at Brickyard
COUNT-OFF & NAME-O-RAMA
Simmons, A-Rod, Tractor, Fob, Mr. Wedie, Biohazard, Natty

CIRCLE OF TRUST/BOM:
Positivity–> find your negative tendencies and squash them, hang with positive folks and show gratitude
MOLESKIN:
Prayers for Harrison White’s family following his sudden death
ANNOUNCEMENTS:
Stretch to avoid injury guys

It’s the Climb

THE SCENE: Warm, clear, workout weather, watch out you might get chased by the janitor for erratic behavior
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Good Morning Abbie’s x 5, SSH x 30, Jim Thorpe’s x 2 (B), Cherry Pickers x 10 IC, T-Plank Arm Circles x 10 IC both directions (B), Bird Dogs x10 IC, Alt Shldr taps x 20 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back

  • Australian Nut Knockers x 20 IC
  • to Stairs for The Climb
  • Using Tabata….20 cycles 30 sec each
  • Run Stairs up and down x 30 sec in between each of the following:
  • Box Jumps
  • Reverse Lunge
  • Toe Taps
  • Reverse Sit Gas Pumps
  • Quick Feet Toe Tap Jumps
  • Reverse Sit Tricep Dips
  • Incline MKNS
  • High Plank Slow Mtn Climbers
  • Calf Raises
  • Step Knee Ups (to chest), alt legs each step

Head to Field

50 Yard Bear Crawl followed by 50 yard Crab Walkers

Bobby Hurleys until all HIMS complete

10 Man Makers IC

Return to AO- jog

MARY:
Supermans x 10 IC, Press Ups x 10 IC, Bridges x 10 IC, Bruce Lee x 10 IC, Gas Pumps x 10 IC, Freddy Mercury x 20 IC, /Flutter Kicks x 20 IC, Hello Dollies x 20 IC, Box Cutters x 10 IC, Captain Thors 1 round, Ring-o-fire Merkins 5 rounds, Windmills x 6 IC, Tempo Sqts x10 IC
COUNT-OFF & NAME-O-RAMA
Natty, Oscar, Tractor, A-Rod, Herbie, Biohazard, Fast-n-Easy
CIRCLE OF TRUST/BOM:
The battle of life is, in most cases fought uphill, and to win it without a struggle were perhaps win it without honor.  If there were nothing to struggle for, there would be nothing achieved.  Also, check out James 1:12
MOLESKIN:
Prayers for Tractor’s father-in-law pending biopsy results of suspected lymphoma and for Biohazard’s son dealing with teenage boyhood
ANNOUNCEMENTS:
Grab a Q, make it exciting, shock us, surprise us and sharpen yourself