F3 Knoxville

Author: Smuggler

Beatdown starts with the letter B

THE SCENE: 7 am in November means a little crisp In the air and a beautiful sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers 8 4ct IC,

Bear Crawl Tabatta-4 rounds 30sec on 10 off, crawl to the left, hold, crawl right, hold, crawl bear, hold bear crawl forward

Step up/ Merkin Tabatta- 6 rounds 20 sec on 10 off. Switch between step ups and Merkins
THA-THANG:
Thang 1- B10 Shot

20 min AMRAP

Every pax needs 2 blocks

Place one block by pavilion other block just before the bathrooms

10 bench dips

15 blockies

Broad Bound burpee to cone

20 Bonnie Blair’s (sc)

Broad Bound burpee to 2nd block

25 BBS with CMU- arms extended over chest sit up and move arms over head 

30sec balls to wall hold

Work back towards the start going back to BBS first, increasing reps by 5 of previous set #. Move back through till timer goes off. Most of got through 3 times

Thang 2- Bodyweight blast

15 bodyrows or pull ups run down to apex 10 HR  merkins and back to steps bunny hop up stairs, 10 bodyrows run to apex 15 HR Merkins run back and bunny hop steps. 15 Bodyrows/pull ups – time was called

Thang 3- ButterBilly Bernie Blast

Start at base of ButterBilly- Bernie to the top, 10 Bobby Twerly ( Bobby Hurley but on jump rotate 180 degrees)- mosey back to base. Repeat for time
MARY
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Before F3 I saw failure as failure of myself and that I’m to blame. Having become closer to god and Jesus I’m learning that challenges and failures are gods way of challenging and testing our faith and willingness to persevere.
MOLESKIN:
When Q can’t get into the COT right away you know it’s a good beatdown
ANNOUNCEMENTS:
2nd F lunch 11/18- Maryville Corner Market 12pm

We are going to register to partake in the Maryville Christmas parade. More info to come.

See Grouches post about donating a Christmas tree for each AO.

Valley forge

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THE SCENE: Finally a crisp in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

lunge reach, heel kicks, Frankenstein, Hugh knees, side lunges.
mosey to valley of death. Along the way we stopped and did some shoulder taps and squats till the 6 caught up then we moved out. Shout out to the 6 for catching up and moving out right away.
THA-THANG:
Valley Forge

start at base of Death Valley

deck of cards. Suit is exercises, # is where you’re moving. Repeat for time.

25 of all exercises

Heart- Perfect merkins

Club- Iron Mikes 

Spade- Apollo ono (SC)

Diamonds- V ups

1-4 run up spaghetti

5-8 Bernie up spaghetti

9-10 broad jump to first light post on never ending

Face cards- bear crawl to first light post on never ending

Ace- run the gauntlet- top of never ending to top of spaghetti

MARY:
No time but we hit some v ups, and apolo in the way back. And top of blind man’s hill Q called impromptu partner plank hold. One partner plank other feet on guardrail and hands on back of pax planking, rest of pax bear crawl under
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t let fear hold you back from seizing opportunity in your life.
MOLESKIN:
Lots of new faces not a lot of VQs. Let’s get some this month!!
ANNOUNCEMENTS:
2ndF lunch 11/18 Maryville Corner Market

Embrace the suck

THE SCENE:

first real chilly beatdown of the season. Just enough cold wet grass to make you want to keep moving

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 5 penalty Merkins , cherry pickers, little baby AC, 21’s 5 penalty burpees
THA-THANG:

1st and 10.

Cones along soccer feild

Start at first cone, 10 Perfect Merkins, Bernie to end of feild, 10 BBS, run back to cone 9, repeat decreasing reps each time back to next cone.

THAG 2

ATM ladder

Start with 10 thrusters, 10 pull ups cash in

Run to cone 1 and complete exercise 20 reps, run back to atm repeat cash in exercises

Run back to cone 2 and then back to atm stopping at cone 1

Repeat till you get through all 5 cones

1- Carolina Dry docks

2- Angle grinders- 1ct

3-Grioners

4- Crunchy frogs

5- Burpees

MARY:
Pax roulette
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Accountability Q 2.5

  • The HIM seeks Accountability because his life is not his own
  • Accountability shines the light of Hope into a man’s Blind Spots
  • An Effective Shield Lock provides mutual Accountability

MOLESKIN:
ANNOUNCEMENTS:

Cardio heavy

THE SCENE: A nice bite in the air, but what stood out there was no one else running
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s all on point , cherry pickers, 21s all together
THA-THANG:

Thang 1

Mosey to stop sign by bathrooms

13 Perfect Merkins ( HR Merkin + shoulder taps) – run to top of stairs and back- repeat for time

Thang 2

Mosey to ceader hill

40,30,20,10 Merkins at base

Run to top of hill at Ray Ave  and back

Thang 3

Mosey to track

10,20,30,40 BBS

Run 100m

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Let’s move

THE SCENE: The weather was great, the number of pax was even better scene.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 2 pax off- 10 merkins

cherry pickers 10

21s all on point
THA-THANG:

Thang 1- 20min

HR Merkin EMOM timer Dora mini- at apex towards pull up bars

every 30 seconds timer goes off par does HR merkins start with 1 work up till you can’t get though before timer goes off- switch exercises every time you fail- if you are on pull up bar don’t have to stop

CMU swings

Shine scraps

Other pax runs up to pull up bars, 5 pull ups or body rows – rinse repeat for time

Thang 2 – 10

Core/Burpee kranken

5 cones softball field going up stairs – Core 10 reps, burpees- 5 reps

-BBS

-Buprees

-Leg raises

-Burpees

-Superman’s

Thang 3

Mike Tyson

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

discipline is the engine that drives everything. Discipline is what shows up when you don’t want to

  • Simplicity is the foundation of Consistency

    Strong Routines are the framework of Consistency

    The Virtuous Leader focuses on

  • on bandwidth not perfection

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.