F3 Knoxville

Author: Veep

No Running

THE SCENE: 70’s hot and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, arm circles, and windmills
THANG

  • Partner up and grab 3 CMUs
  • 1 person Farmers carry 2 CMUs to end of the court and do 10 dips using the blocks and head back.
  • While that is happening the other partner will do 100 of Overhead Presses, curls, CMU squats, and bent over rows.
  • Rinse
  • And Repeat

MARY:
5 minutes of dealers choice.
COUNT-OFF & NAME-O-RAMA
8 HIMS got better
CIRCLE OF TRUST/BOM:
All leaders need to listen.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

VEEP STRIKES BACK

THE SCENE: nice 70 degrees and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pair up and each pair grab a CMU.  Mosey to street did some SSH and Cherry pickers. Than ran to our beat down location.
THA-THANG:

  • 100 OH Presses, 100 CMU curls, and 100 CMU squats.
  • Each light pole is 5 BB sit-ups adding 5 more for each light pole.
  • Partner runs to light pole while the other starts on the exercises.
  • Rinse and repeat till time.

MARY:
Ran back to street and did partner back to back CMU passes, then ran back to start and finished with some lbc and flutter kicks.
COUNT-OFF & NAME-O-RAMA
10 took the challenge.
CIRCLE OF TRUST/BOM:
A message on leadership
MOLESKIN:
Loafers from Birmingham joined us.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A frozen ladder

THE SCENE: Cold 28 degrees felt like 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, and a little of this and a little of that.
THANG

Simple. Just 4 exercise: Merkins, BigBoy sit-ups, CMU curls, and CMU OH press.  Start off with 5 a piece and run a lap.  Add 5 more and an extra lap up to 25 reps and 5 laps and then work your way down.  That’s it, nice and simple.

 

MARY:
Last 5 minutes did dealer’s choice
COUNT-OFF & NAME-O-RAMA
4 HIMS got the work in.
CIRCLE OF TRUST/BOM:
Leave your problems at work and don’t bring them home.  The problem will be there when you get there in the morning.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ladder of Fun

THE SCENE: A nice Fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, and a little of this and a little of that
THA-THANG:
Ladder of sorts.  We used several locations at the park.

  • Started with 10 CMU thrusters and ran to location 2
  • 20 merkins run to location 3
  • 30 CMU curls run to station 4
  • 40 dips run back to station 3
  • 30 CMU curls run to station 2
  • 20 merkins run to station 1
  • 10 CMU thrusters
  • From here on out we did the same order with reps but someone different called out the exercise

MARY:
We did BB sit-ups, box cutters, hello Dollys and LBC
COUNT-OFF & NAME-O-RAMA
8 got the work in with 1 being an FNG named Bait
CIRCLE OF TRUST/BOM:
What’s your priorities?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Can do attitude

THE SCENE: 68 and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Pearson Springs and stop along the way and did: Cherry pickers, side lunges,  and arm circles.
THA-THANG:
Once we got to Pearson Springs parking lot we started tha-thang.

  • Started off going half way down parking lot with bear crawl and the other half inch worm
  • Next ran up a long hill to the street and did 20 bbs
  • Run down the hill and do 20 merkins
  • Next to move back down the parking lot the other way we did squat jumps half way and lunges the other half.
  • Rinse and Repeat

MARY:
We ran back to Sandy Springs and stopped along the way and did: dips, LBCs, squats, incline merkins, and probably something else.
COUNT-OFF & NAME-O-RAMA

6 HIMs got it done
CIRCLE OF TRUST/BOM:
Quote from John Wooden:

Things work out best for those who make the best of how things work out.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.