F3 Knoxville

An unexpected birthday gift

THE SCENE: Warm and Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, windmills  x 10, Cherry pickers x 10, Moroccan night clubs, Ellie’s Burpees x 10, Tempo squats.  Few warm up sprints and 38 calf raises for my birthday
THA-THANG:
Mosey to middle of campus for 7’s except the Q can’t count so really we did 8’s.  Dips on walls and bear crawl down the steps for Iron Mikes.

Mosey to sophomore hill for some circuit runs of V-ups, BBS, Bobbie Hurley’s, and Merkins x 20 for all.  3 laps

MARY:
Hello Dolly and Flutter kicks for the win
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The day before this Q was my birthday. My nephew was in a bad car accident the night before my Q, he is going to be ok and looks like make a full recovery from a concussion, small brain bleed, and a bruised lung.  This reminds me to make the most of ever day and that we never know how long we will be on this earth.  Love your family and friends and thank God for every day.  Make the most of our time and be a light to others.  Within hours of the accident F3 brothers, church members, and family were all praying and gathering.. How awesome is it to see God’s love called into action so fast!

 

Coupons at the Burbs

THE SCENE
68 and a little damp

 

THA-THANG
2 mile ruck-run to warm up (stop half-way for 20 Merkins and 20 Squats)

Once back at the cars, everyone take their ruck off and grab a sandbag (60lb).  Carry the sandbag to the base of the hill between the tennis courts.

 

Sandbag Circuit (all exercises with sandbag)
Start point is the base of the hill between the tennis courts:

  • Bear Crawl/Sandbag Drag up the hill alternating arms (pulling the sandbag up)
  • At the top of the hill, x10 Cleans then carry sandbag toward the parking lot
  • At the parking lot, x10 Reverse Lunges with sandbag (5 each leg), then carry the sandbag down the parking lot
  • At the intersection of the trail and parking lot, x10 Over Head Presses, then carry the sandbag to start point at the base of the hill
  • At the base of the hill, x20 4ct Flutter Kicks holding up the sandbag

Rinse and repeat x4

After the fourth round, cash out with x30 Push-ups/Sandbag Drag (Push-up then pull the sandbag across your body, Push-up then pull the sandbag across your body the other direction).

Carry the sandbag back to your ruck.  Everybody grab their ruck and keep their sandbag for a loop around the park.  Half-way around the loop, stop for 20 Merkins and 20 Squats.

After the loop, drop off the sandbags and then ruck a victory loop up Lover’s Lane.

 

MARY
4ct Flutter Kicks holding Ruck x30

 

Hot + Dragon Fire –>Burn

THE SCENE: 

88 ish, partly cloudy and light occasional breeze

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

arm circles up
arm circles down
High Knees oyo
SSH 20 IC(mostly)
Cherry Picker 16 IC

THA-THANG:
Insert information about the workout.

Mosey to shade area down hill by rte 66

  • Nickel dime quarter – every 5th light pole
    • BBS
    • squat jacks
    • Hello Dolly (4 ct)
  • go to shaded area across grass area to cone
  • Welsh Dragons
  • Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.
  • Mosey to top of cardiac hill by benches
  • Partner up
  • 3 rounds of teamwork-
  • one partner runs to benches up the small hill while other does/exercise
    • 1. 15 Bench Dips / Lunges
    • 2. 15 Decline Merkins /Squats
    • 3. 15 Incline Merkins (chest touch) /Imperial Walkers
  • Mosey to Middle of Cardiac
    • Bernie to top of Mini – Everest- 5 burpees
    • Sprint to bottom on mini everest – 20 table saws (4ct)
    • Sprint to top of mini Everest – 25 lbcs (4 ct)
  • Mosey to shade across road by upper lot
  • Plank- hold, right arm up, left arm, left leg, right leg

Mosey to shaded area at Bathouse

MARY:

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Simple word – make every effort to be positive to other people. Treat people the way you want to be treated. Do not look for the negative/find fault and criticize, look for the positive. It is easy to find fault- don’t fall into that trap and do not jump in on group criticism (especially on social media).  Be loyal to the abscent (do not criticize those who are not present).  Follow this at work and at home.
MOLESKIN:
Pray for @Sugarhill friend who is undergoing cancer diagnosis. Pray for @Thunderstruck and his family whose mother has cancer and is not responding to treatment. You and your family are in our thoughts and prayers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Big Johnny don’t pay

THE SCENE: Warm and a little muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog parking lot , 20 cmu curls , skip parking lot 20 curls , 20 tris , karaoke parking lot , 20 curls , 20 tri, 40 rows for bros , sloth plank, 10 merkins , sloth crawl
THA-THANG:
Lucky 7s!

  • Partner up and sling shot to Everest . P1 farmer carried 2 cmu, P2 stays back and does 10 merkins , 10 squats , once done P2 runs  to catch P1, switch up , rinse and repeat until we get to Everest
  • Lucky 7s on Everest
  • 7 rounds ,
  • P1 runs to first tree and does 7 inverted big boys P2 is still at the base doing 7 Mr spectaculars.
  • P1 runs back down and switches w P2
  • rinse and repeat for 7 rounds
  • sling shot back to AO

MARY:
Alternating Superman’s x20

flutters x 20
COUNT-OFF & NAME-O-RAMA
7 pax
CIRCLE OF TRUST/BOM:

ASSUMPTION MAKING:

Big Johnny Doesn’t Pay
One day, a bus driver drove off along the route with everything looking normal for the first few stops, as usual. At the next stop, a big tall guy full of muscles got on. He glared at the bus driver and said, “Big Johnny doesn’t pay!” and went to the back and sat down. Now the driver was five feet two, thin, and rather meek. He was not happy about Big Johnny’s attitude, but he decided not to argue with him. The next day Big Johnny got on again, refused to pay, saying the exact same thing and sat down. And this was repeated also the next day, and the day after, and so forth, for weeks. The bus driver started to get irritated with Big Johnny’s attitude. Finally, he would stand it no more. He signed up for karate and body building courses as well as self-defense lessons. By the end of the autumn, he had become quite confident and strong. So on the next day, when Big Johnny got on the bus and said, “Big Johnny doesn’t pay!” the driver stood up. He glared back at Big Johhny and screamed, “And why not, Mister?” With a very surprised look on his face, Big Johnny replied, “eehhhh… Big Johnny has a bus pass

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

Fat Amy strikes again

THE SCENE: Warm n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick one
THA-THANG:
11s with big boys and leg lifts at each light pole. If you passed a bench , do 20 dips

  • Fat Amy:

    50 Squats

    – 10 Burpees

    40 BBS

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Bear Crawl to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    40 BBS

    – 10 Burpees

    50 Squats

MARY:
Big boys w a twist x 15
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Read the inserted picture ….aye!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.