F3 Knoxville

Krak a lakin

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Big circle of 8 cones about 30yd diameter
1) 30 CMU CURLS
2) 30 CMU squats
3) bear crawl to center and back x2
4) get ups with the CMU X5
5) 10 blockies
6) 20 squat high pulls
7) 10 one arm rows each
8) 20 merican R-L swaps
Run a lap around the circle after completing each exercise
(completed two rounds)
run 5 laps around circle

MARY:
Flutter kicks x30, Superman’s, iron mikes, Tweet-E inspired one armed Spider-Mans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Give your best to God and others. Example of a friend staying at the house and putting them up in a nice bedroom as opposed to the basement floor.

MOLESKIN:
Teeet-E is a beast. One armed everything. Also, word for the wise. If you have a son and he wants to date his daughter. He will meet with him before and explain to him that he knows he as a penis.

 

Blackjack

THE SCENE: 39 degrees, chilly but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.

 

THA-THANG #1:

Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps

Rinse and Repeat

THA-THANG #2: 

Black Jack (animal style):

1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!

MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 2: 14-17 and 1 John 3: 17-18 – Take away: if you meet someone in need and you are able to meet that person’s need we should help them.
MOLESKIN:

ANNOUNCEMENTS:

Amen Corner

THE SCENE: 40 degrees, cool and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC and
THA-THANG:
The Patrons aka PAX ran a simulated Amen Corner course from the Augusta National Golf Club and completed the following:

  1. Patrick Reeds (BBSU). 40-30-20-10
  2. Golden Bears (Plank Jacks). 40-30-20-10
  3. Mickelsons (Squat Jumps). 40-30-20-10

Patrons covered between 3-4 miles this morning.

MARY:
Pfeiffer led the Patrons in some ANGC boat/canoes b/c he is a badass.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lead or Leave. It’s pretty simple. Choose leadership. Be humble, be confident, don’t be afraid. Don’t checkout emotionally or physically.

MOLESKIN:
This was an impressive group of Patrons. Guys got after it. Natural pairings formed. Me and BlueBird kicked it in the last group. It was a beautiful morning.

 

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

33

THE SCENE: 40’s and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Atlas Stretch
Rocky Balboa
Jog Half / High Knees
Jog Half / Butt Kickers
Groin Stretch Half / Jog
Side Shuffle Half / Jog
Other Side Shuffle Half / Jog
5 Merkins / Jog / 2 Burpees / Jog / 5 Merkins

Mosey to Barricade area, picking up coupons along the way…

THA-THANG:

3 Reps at every light post around the greenway (aprox: 1/2 mile each lap)
*33 walking lunges along the grinder every lap*

  • Merkins
  • Squats
  • CMU or Sand Bag Overhead Press
  • Big Boy Sit-ups
  • Plank Jacks
  • CMU or Sand Bag Burpees

We ran out of time with most pax members completing the 33 lunges of their 3rd lap (CMU/Sand Bag Overhead Press)

MARY:
Several variations of Planks, including merkins and finished with LBC cash out!

COUNT-OFF & NAME-O-RAMA
16 pax became better today….3 reps at a time!

CIRCLE OF TRUST/BOM:
Three words that motivate and give reason to me.

Strength: I see this as the physical side of things. The strength to accomplish something you have always wanted to do or the ability to help someone in need. Used an example of a burning building and having the strength to help pull someone out or carry them from danger. or the physical strength to hike the Grand Canyon. Whatever the situation or surrounding you find yourself in, will you be ready for it physically?

Courage: Will you have to courage to do such things? It will take courage to help someone else in a fire if your in the same danger. It takes courage to sign up for and event like goruck or the barkley marathons, or whatever that great event or place might be for you.

Wisdom: None of the prior will matter if you do not have the wisdom needed to know and understand the situation your in. Being intelligent about your surroundings, like the burning building, or the weather conditions when hiking the grand canyon. We must be smart and seek the intelligence / wisdom to educate ourselves to make the right decisions.

Climbing the ladders

THE SCENE: 40 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

3 rounds of Tababta

  • Jumping lunges
  • Lizard hops
  • Squat tuck jumps
  • Handstand kicks

THA-THANG:
Agility ladders on the tennis courts, 5 rounds of each exercise

  • 1 foot per square
  • 1 hand per square
  • 2 feet per square
  • 2 hands per square
  • Icky shuffle
  • Hand icky shuffl
  • Lateral 1 foot per square
  • Lateral 1 hand per square
  • Lateral 2 foot hops
  • Lateral 2 hands per square
  • Lateral Merkins each square
  • 2 hops forward 1 hop back
  • Merkins inside outside

MARY:

We were gonna repeat the Warm-o-rama but had to settle for one round of John Travoltas

COUNT-OFF & NAME-O-RAMA

16 total. Welcome FNG Wagon Wheel
CIRCLE OF TRUST/BOM:

Intensity – the quality of being intense.  Synonyms for intensity – strength, power, potency, force.

We can talk all day long about what level on intensity we bring to an F3 workout and how someone should step it up or step it down.  However, what level of intensity are we taking when it comes to:

  • Work?
  • Family?
  • Friends?
  • Kids?
  • Faith?

We need to increase our level of intensity in all these and stop being selfish.  We need to put God first, everyone else second, and ourselves third.

MOLESKIN:
We tried something new that I have never done at an F3 workout.  Internally you worry that it won’t be good enough, or that it won’t work out like you have planned.  But in the end the PAX had fun, got a little sweaty, and did some really good work.  That is all that matters.  #ISI

PS there were a lot of other drills for the agility ladders but we ran out of time.

ANNOUNCEMENTS:
Hardship Hill OCR May 19