F3 Knoxville

Keep that Winter Coat Off

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat x 10 IC

Baby arm circles x 10 IC ED

Tempo Merkin x 10 IC

8 Count Body Builders x 10 IC
THA-THANG:

Kraken Accumulator After completing each station run counter clockwise around loop and then begin at next station.

  1. Dry Dock x 5
  2. Jump squat x 10
  3. Hand release x 15
  4. Star Jumps x 20
  5. Flutter kicks x 25 (4 ct)
  6. Jump lunge x 30
  7. BBS x 35
  8. SSH x 40

Indian Run around lot.

Bear crawl Indian shuffle length of lot.

Indian lunge around lot.

Boxes

  • 10 Burpee box jump
  • 10 dips
  • 10 incline merkin
  • 10 decline merkin
  • 10 box jumps

MARY:
8 Count Body Builders x 30 IC

Flutter Kicks x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that you are more than humans. You are created in the image of God. You are heirs. Reflect your pedigree as you go into this day that you are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

So Many Brickees…

THE SCENE: Mild temp. Good humidity. No bad omens to help people guess what was coming

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
some light stretching
Grab two bricks
some Merkins, some squats, good mornings, etc. just checking that everyone’s body is working.

THA-THANG:
Run around the park. Stop at every 5th light post. alternate between “Brickees” (burbees with a brick in each hand), and some other work (WTFs, triceps, squats).

5 reps at 5th light post, 10 at 10th, 15 at 15th…50 at 50th

Back to grinder, keep your bricks
10x Merkins –> Lunge to next station
10x BBS –> Bear Craw to next station
10x 4ct Mtn Climbers –> Crab Walk to next station
10x Box Jumps –> Jog back to start
add 2 reps each time through

MARY:
Box cutters, Bricks up and down, bricks up and down with 6 inches, LBCs, superman/banana, etc.

COUNT-OFF & NAME-O-RAMA
All tagged, also one FNG (Hype)

CIRCLE OF TRUST/BOM:
Everybody point North with me (I point south). Everyone pointed south at first and then got confused and tried to figure out where north was by looking around.

What just happened? You all looked for evidence of where north was. At first you looked at me, but evidence of the sun contradicted my account.

When you are looking for truth, you don’t close your eyes and try to feel it out. You look for evidence, but you also have to test that evidence with other sources of truth.

My main source of truth is Jesus who made the claim, “I am the way, the truth, and the life”.

I challenge you all to test that truth claim and see how it holds up. And see how it changes the way you live.

ANNOUNCEMENTS:
Anniversary stuff coming up soon!

Upper Deck O Death

THE SCENE
70°
WELCOME AND DISCLAIMER
Check
WARM O RAMA
SSH X 15
4-count merkin x 5
4-count squat x 5
THA THANG
Mosey to Locust St garage
Run up stairs
Deck o death
Sprint parking lot, mosey back. Pull 1 card from each suit at a time. Repeat sprint and card pulls. Joker is bear crawl parking lot, mosey back. Face and Ace are 10.
♥️ clap merkins
♦️ jump squats
♠️ gas pumpers 4-count
♣️ decline dry docks
Run back down stairs and to AO.
MARY
ABCs
PAX
8 HIMs
BOM
en·dur·ance
noun
The fact or power of enduring an unpleasant or difficult process or situation without giving way.

When a person is able to accomplish or withstand a higher amount of effort than their original capabilities their endurance is increasing which to many personnel indicates progress.

We endure many hardships out here which builds or ability to do more next time. It works the same in all aspects of our lives. We endure the hardships that life throws our way with the help of friends and faith which enables us to withstand troubles and hard times down the road.
ANNOUNCEMENTS
F3 Anniversary weekend has a lot of good stuff happening.

Dealer’s Pain

THE SCENE:

Cool, crisp fall morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop x20 IC

Baby arm circles (forward and backwards) x10 IC

THA-THANG:
Mosey to soccer field on Watt Rd

Circle up at center of field for the Deck Of Cards

  • ♥️ 8-count body builders IC
  • ♦️ 4-count flutter kicks IC
  • ♣️ Merkins IC
  • ♠️ Squats IC
  • Aces – 10
  • Face Cards – 10
  • Number Cards – value
  • Joker – 50yd wind sprints

Mosey to goal line

100 yard wind sprints – 25%, 50%, 75%, 100% x2

Lunge to midfield

Mosey to baseline

Mosey to AI

MARY:
Dealer’s choice

Freddie Mercury x20 IC

Bridge

Starfish crunches x10

Side crunches x10 each side

COUNT-OFF & NAME-O-RAMA
10 PAX and 1 FNG – Plink – Joseph Gimness
CIRCLE OF TRUST/BOM:
Ephesians 2:1-10
MOLESKIN:
Let “But God” sit with you today

Bear Country

THE SCENE: The Juco Inner Sanctum
F3 WELCOME & DISCLAIMER 

We may look and act professional but rest assured we are not!

WARM-O-RAMA:
Mosey to CMU pile doing side staddles (both sides), Kereoke (both sides), bear crawl both directions, crab walk both directions,  bernie.  Each HIM carries CMU to inner sanctum starting gate.

BEAR COUNTRY:

Loop around the JUCO inner sanctum (around air vents) doing 25 yards of each of the following clockwise.

  • Bear Crawl
  • Sprint
  • Crab Walk (forward)
  • Bear Crawl
  • Kerokee (face inside)
  • Bear Crawl
  • Side Straddle (face inside)
  • Bernie
  • Bear Crawl
  • Sprint

For each loop completed move A block (any block) forward one spot.  Team is done when all blocks have reached 3. (thus Jack-rabbits can progress more than 3 laps until team is done).  When team has progressed all blocks 3 spaces then go counter clockwise around loop doing same exercises backwards. Back wards Bear crawl, backwards crab walk, Bernie turns into sprint.  Side straddles and Kerokee still face inside.  As before progress the blocks but now decrement them spaces.  Team is done when all blocks are back to beginning.

MARY:

20 bicycles

15 Hello Dolly’s

15 Scissor kicks

5 v-ups

COUNT-OFF & NAME-O-RAMA

Welcome “Bagger” FNG (Brock)!!

COT –

There is no one who can push you but you and God.  “Strive to enter through the narrow door; for many, I tell you, will seek to enter and will not be able.”
‭‭Luke‬ ‭13:24‬ ‭NASB‬‬