F3 Knoxville

Author: Woodshack

Committed to bodybuilders and burpees

THE SCENE: mid 30s , dry , nice
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
plank, merkins x10 ic, plank , Peter Parker’s x10. Jog the grinder , 10 squats , jog the grinder , 10 imp walkers, jog the grinder , 10 imp squat walkers
THE THANG

DORACIDES

  • 100 bodybuilders
  • 200 monkey humpers (4ct)
  • 300 big boys

MARY:
Box cutters x10 ic,

lbc x 10 ic

peter Parker’s x10 ic

RNR
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Commit and then figure it out
MOLESKIN:
I am not a planner and that’s ok. I admire those that plan ahead and are well organized but don’t think you have to have everything planned out before you make a decision. Sometimes it’s good to just commit and then figure it out .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hang Man

THE SCENE: 35 or so, pretty nice out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats IC, Peter Parkers IC, Ty Fighters IC, merkins IC, mary Katherines OYO x 5
THA-THANG:

Hang man, yes we played hangman. 5 games of it

  • Pick a letter that is incorrect, everyone does 10 merkins, 10 LBC and 10 squats
  • Get a letter Correct, everyone does 4 Mary Katherines in celebration
  • Guess the word correctly, take a short victory lap
  • Just 10 reps of each exercise but with all the wrong letters, we did a lot of reps!
  • Get Hung, do 20 burpees! We did one set, thanks to Hammy knowing the other words

MARY AKA the REWARD for doing so well at Hangman
BEARWAY TO HEAVEN
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
The words we played hangman with were, Guts, Resilience, Integrity, and Tenacity. ALL together makes the acronym for GRIT which was the last word. I hope we all have GRIT in some form or fashion.
MOLESKIN:
As a coach once said, “GRIT is the ability to finish strong”. Don’t just roll across what ever finish line you are crossing, finish strong and all the way through
ANNOUNCEMENTS:Convergence for 5 year anniversary for F3 Knoxville, AYE!

Bearly

THE SCENE: Felt good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile warm up loop w stops along the way for 20/20
THA-THANG:
New hill

  • Bottom of hill , 10 bear complexes, 20 sandbag bent over rows , 30 ruck on front sit ups
  • Bear crawl , sand bag drag pull up to the top and leave bag
  • Run ruck. a .3 mile loop roughly
  • Back at the top of the hill, crawl bear sand bag pull back down to bottom of hill
  • Repeat 4 times

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.

Burb’n & biscuits

THE SCENE: It was a scene for sure!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nope.
THA-THANG:

sea biscuit Ruck style

start w and each interval stop for the said exercises .

20 T merkins (ruck on), 20 ruck curls , 20 big boys (ruck on front ) , 20 ruck thrusters

  • Just like a sea biscuit , we stop at  1/4, 1/2, 3/4,1 mile , 3/4 , 1/2, 1/4 mile to do exercises
  • Dealers choice on a few exercises at the halfway point to switch it up a bit but always kept the T merkins
  • lots of reps and just over 5 miles

MARY:
Ruck Flutter presses and ruck up LBCs until time
COUNT-OFF & NAME-O-RAMA
7 Rucker’s
CIRCLE OF TRUST/BOM:
MOLESKIN:
Insert any personal comments, notes, de
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sling shot

THE SCENE: Upper 40s , nice !!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog x2 , butt kicks x2, millineal run , angry millineal run, karaoke x2, merkins x10 , cherry pickers x6
THA-THANG:
Sling shot to crumpit

  • Partner up
  • P1 takes 2 CMUs , farmer carry and or run the greenway while p2 stays back and does , 20 Merkins 20 squats
  • P2 runs to catch P1, p1 does 20/20 while P2 takes off w the cmu .
  • RnR until we get to Crumpit
  • Dora at the base
  • P1 runs up crumpit around Christmas tree and back down . p1 is doing said exercises, switch places …
  • exercises were 100 cmu side to sides (oblique exercises ), 100 reverse baby crunches , 100 lbcs
  • sling shot back to AO via troll bridge

MARY:
CMU chest presses / cmu LBCs until time was up
COUNT-OFF & NAME-O-RAMA
16 pax
CIRCLE OF TRUST/BOM:
Stay thirsty My friends ! Don’t let F3 be your new comfort zone. F3 should be a catalyst for opportunity to grow and get better at all aspects of your life
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.