F3 Knoxville

Author: Natty

Dry Heaver

THE SCENE: Humid as all get out but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30, windmills x 10 IC, Cherry Pickersx 10 IC, Seal Claps–>Manly Arm rot (B)–> OH Press–>OH Claps, Circle round the back claps all x 10 IC
THA-THANG:

  • Run and every 0.25 miles add a exercise and up reps x 25
  • 25 MKNS,,,50 Bonnie Blairs DC, 75 Apollo Ohnos, 100 calf raises, 125 plankl jacks, 150 SSH’s, 175 Freddy Mercuries, 200 Nolan Ryan’s, 225 Imperial Walkers….250 sqts….we didn’t finish the group was dragging in the impossible humidity and our FNG was dry heaving
  • lMARY:
    no time for her
    COUNT-OFF & NAME-O-RAMA
    Natty, Herbie, Tractor, Spellcheck, Q*Bert (FNG)
    CIRCLE OF TRUST/BOM:
    Crush negativity, make no excuses
    MOLESKIN:
    prayers for fallen friends, healing for Tractor’s in-laws, teachers and students, those struggling inside
    ANNOUNCEMENTS:
    Natty for President…my slogan…”No Whammies”

Choose Your Hard

THE SCENE: Humid, Clear, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns IC x 50, OH Press IC x 20, Chinooks IC x 20, Morrocan Night Clubs IC x 20, Seal Claps IC x 20, Abby’s x 8 IC, Cherry Pickers x 10 IC, Windmills x 10 IC, SSH IC x 50
THA-THANG:
Mosey to track and start on end (2 laps each excercise performed each 1/4 track 2 reps, 4, 6, 8).  Person 1st to each 1/4 doubles the reps, 2nd place 1.5x, 3rd does normal reps, last place skips).  Plank or Al Gore after finish each 2 laps to wait for PAX,

  • Merkins
  • Absolutions
  • BBS

Start at End Zone-  25 yards crawl bears, jog bag, then 50 yards bear crawl, jog back, 100 yds of crab walkers, lunge back 50 yds then walk the rest.

return to AO

MARY:
Heels to Heaven x 10 IC, Flutter kicks x 20 IC, Gas Pumps x 20 IC

COUNT-OFF & NAME-O-RAMA
Spellcheck, Natty, Oscar, Biohazard, Boogaloo
CIRCLE OF TRUST/BOM:
Don’t excuse your inaction b/c the task is too hard, choose your hard and make it worth it
MOLESKIN:
Attempted to recruit John at coffeteria….will f/u.  Prayers for Boogaloo and his inner struggles, prayers to the dudes on the Go Ruck event today!
ANNOUNCEMENTS:
Please sign up for the Butterfly race on Aug 7th to support Geppetto in memory of Addie (join Team Addie)

11 That’s the magic #

THE SCENE: Warm, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 11, Windmills IC x 11, Cherry Pickers x 11 IC, MKN say “Hi’s” IC x 11, Side Lunges- Stretch IC x 11, SQT Reach throughs IC x 11
THA-THANG:
Mosey to far end of school side wall

  • 7 men upside down against the wall, count off to 11 one at a time, then repeato doing wall SQTS
  • Mosey toward track on bunny hill, 11’s doing Burpees and MKNs, bear crawl down hill, walk back up
  • Run reverse around track to far end zone for 11’s- BBS (in EZ) & Bobby Hurley’s at the 11 yd. line (broad jump from EZ to 11 yd line)
  • Mosey to planters climbing a big gravel hill OTW
  • 11’s at planters: Box jumps and Dips

MARY:   Supermans IC x 11, Flutters IC x 22, Gas Pumps IC x 11, Bruce Lees IC x 11, Crab Reachers IC till time
COUNT-OFF & NAME-O-RAMA
Herbie, Spellcheck, A-Rod, Fast n Easy, Simmons, Sparkles, Natty
CIRCLE OF TRUST/BOM:
Get out of your comfort zone, prayers for Fast’s sister after her house fire, praises for Kara and her recovery, Spellcheck’s wife
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP moved to August

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: