F3 Knoxville

Author: Veep

F3 B-Ball

THE SCENE: Upper 60s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry-pickers, and LB Arm Circles
THA-THANG:
Everything was basketball themed.  Started off with a plank line and the person in the back would dribble between everyone and once he gets to the end passes the ball back to the last guy and gets down in a plank.  We worked our way down doing both high and low planks.

  • Next we did a relay. When one person dribbles the ball to the other end and back, everyone switched between merkins and squats.  After a few trips each we switched it to dips and dry docks.
  • Next we did a layup relay.  One person would dribble down the court and have to make a layup and dribble to the other goal and make a layup.  You had to make the layup.  While he did that the rest switched between squat jumps and SSHs.
  • The last station everyone got 2 free throws.  We did this as a group so what the shooter got we all did.  If you made 0 shots we had to run to the end do 5 burpees and run back and do 5 more.  If you made 1 shot it was 10 burpees.  If you made both shots it was 5 superstars.

MARY:
We did dealers choice all including a basketball.
COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:

1. “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
2. Talent wins games, but teamwork and intelligence wins championships
3. I can accept failure, everyone fails at something. But I can’t accept not trying
4. My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.
5. You must expect great things of yourself before you can do them
6. Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.
7. “If you quit once it becomes a habit. Never quit!”
8. To learn to succeed, you must first learn to fail.
9. The minute you get away from fundamentals – whether it’s proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.
10. Some people want it to happen, some wish it would happen, others make it happen
11. Learning’s a gift, even when pain is your teacher.
12. I’ve never lost a game I just ran out of time
13. My body could stand the crutches but my mind couldn’t stand the sideline.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Round and Round

THE SCENE: Low 60s and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and LBCs
THA-THANG:
8 exercises in a big circle.  Start at any cone with your CMU and do the exercise.  When complete move forward 2 cones and complete the exercise and then move back 1 cone and complete the exercise.  Repeat this pattern until recover is called.  While doing this Round and Round by RATT is playing on a loop.
The exercise are as follows and all are x 25:

  • Overhead Press
  • Goblet squats
  • Curls
  • BB Sit-ups
  • Merkins
  • Dips
  •  Dry Docks
  • CMU Swings

MARY:
Bear Crawl and Crawl Bear, LBCs, and WWII sit-ups
COUNT-OFF & NAME-O-RAMA
5 HIMs did incredible.
CIRCLE OF TRUST/BOM:
Share F3 with friends because you never know who is listening and might show up.
MOLESKIN:
This was my 1 year F3versary. I’m pretty sure that’s a thing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

ABC’s and Frisbees

THE SCENE:  70ish and soupy humid

F3 WELCOME & DISCLAIMER

WARM UP:

 

25 SSH

15 Slippery Dip Cans

15 Reverse Lunges

15 Squats

25 SSH

 

MOSEY:

 

THE THING:

 

ALPHABET CHALLENGE (30 minutes)

 

# – Side Shuttle Hops 26 in cadence

A – One Minute Plank

B – 26 Burpees

C – 26 Lunges in cadence

D – 26 Air Squats civilian count

E – One Minute Superman

F – 26 Merkins civilian count

G – 26 Plank Jacks civilian count

H – 26 Shoulder Touch Planks in cadence

I – One minute Squat Hold Punches

J – 26 Bicycles in cadence

K – 26 WWII Sit-ups civilian count

L – 26 Apollo Ohno’s civilian count

M – 26 Broad Jumps

N – One minute high knees

O – 26 Merkins civilian count

P – 26 Mountain Climbers in cadence

Q – 26 American Hammers in cadence

R – One minute wall sit

S – 26 Heels to Heaven civilian count

T – 26 Sit Up Punches civilian count

U – 26 Dollies civilian count

V – 26 Diamond Merkins civilian count

W – 26 Step Ups in cadence

X – 26 Derkins civilian count

Y – 26 Dips civilian count

Z – One minute flutter kicks

 

MOSEY:

 

FRISBEE CHALLENGE (no Mary):

COUNT-OFF & NAME-O-RAMA
12 and a 2.0
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No CMU No Problem

THE SCENE: Nice

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Cherry Pickers x 10, Arm Circles x10 both ways

THA-THANG:
The CMU bandit struck again so had to change up at the last minute.

  • Merkins x 5
  • BBS x 5
  • Squats x 5
  • Iron Mikes x 5
  • Run 1 Lap

Increase everything by 5 reps and run 2 laps, increase by 5 again and run 3 laps until you get to 25 reps and 5 laps and start working your way back down.

MARY:
102 Overhead Claps and cash out with LBC
COUNT-OFF & NAME-O-RAMA
5 HIMs gave their all
CIRCLE OF TRUST/BOM:
We need to be adaptable and able to make changes on the fly.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Going back to beat down #1

THE SCENE: 60’s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey and Cherry Pickers and Arm Circles
THA-THANG:
Modified Route 66 ala Hammy 6/23/20

Mosey to the fountain area.  Split into 2 groups of 6.  One does Route # 1 while the other does Route #2.  When I call it we switch Routes.

Route # 1

  • 1 WWII, run to 1st light pole 11 Merkins
  • 2 WWII, run to 2nd light pole 10 Merkins
  • 3 WWII, run to 3rd light pole 9 Merkins
  • 4 WWII, run to 4th light pole 8 Merkins
  • 5 WWII, run to 5th light pole 7 Merkins
  • 6 WWII, run to 6th light pole 6 Merkins
  • 7 WWII, run to 5th light pole 5 Merkins
  • 8 WWII, run to 4th light pole 4 Merkins
  • 9 WWII, run to 3rd light pole 3 Merkins
  • 10 WWII, run to 2nd light pole 2 Merkins
  • 11 WWII, run to 1st light pole 1 Merkins

    Alternate 5 WWII and 5 Merkins until Recover is announced

Route #2

  • 1 Burpee, run to 1st light pole 11 SSH
  • 2 Burpee, run to 2nd light pole 10 SSH
  • 3 Burpee, run to 3rd light pole 9 SSH
  • 4 Burpee, run to 4th light pole 8 SSH
  • 5 Burpee, run to 5th light pole 7 SSH
  • 6 Burpee, run to 6th light pole 6 SSH
  • 7 Burpee, run to 5th light pole 5 SSH
  • 8 Burpee, run to 4th light pole 4 SSH
  • 9 Burpee, run to 3rd light pole 3 SSH
  • 10 Burpee, run to 2nd light pole 2 SSH
  • 11 Burpee, run to 1st light pole 1 SSH

Alternate 5 Burpees and 5 SSH until Recover is announced.

After you finish both routes go to Mt. Crumpit and do the following until Recover is announced.

Mt. Crumpit 7’s

  • 1 Dry Dock / 6 Box Cutters and going up the hill: run, Bernie, run, Bear Crawl, Run, Bernie

 

MARY:
Cashed out with 2 minutes of LBCs
COUNT-OFF & NAME-O-RAMA
12 Hims enjoyed the morning with a guest appearance of Pinocchio.
CIRCLE OF TRUST/BOM:
This was my 100 beat down and the 1st beat down I did on June 23, 2020 with Hammy on Q.  I talked about how much my life has changed since joining F3 from being a sad clown to strengthening my life in all 3 Fs.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.