F3 Knoxville

Warm up ? Nah….

THE SCENE: 37 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap around the P lot

imperial walkers, squats, imperial  squat walkers, ssh, merkins, plank jacks, burpos, burpees ALL all in cadence x10. Between each exercise we did 20 cmu rows

THA THANG

  • SLING SHOT CMU RUN W PARTNER. P2 does 10 merkins and 10 squats while P1 farmer carries 2 cmu. P2 runs to release p2 from Cmu and takes off w the CMUs. P1 completes the sets of merkins andcsquats then chases down P2. This continues until we arrive at a very steep hill behind the baseball field
  • At the steep hill, we Bernie up the hill 3 times backwards w 4 steps back and 10 squats  rinse and repeat until you get to the top. At the bottom cmu curls, at the top cmu tris. We did this 2 times 3rd time up we did 4 steps back 2 steps down ..,,decided to cut the 3rd time short .
  • Sling shot cmu run to the soccer field next to the main road
  • Quarter pounder w cheeses! Thanks Swirlie!. Sprint 25 yards, do 25 Merks, Bernie back, add cheese (10 burpees), sprint 50 yards, 50 squats, Bernie back , add cheese, sprint 75 yards, 75 mtn climbers, Bernie back, no cheese this time, broad jump to goal line and back . Sprint 100 yards and 100 ssh
  • Mosey back to AO

MARY:
Hello dolly until time
COUNT-OFF & NAME-O-RAMA
20 pax including 2 FNGs backsplash and black lung, welcome!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big picture will create itself
MOLESKIN:
Just great to be out to the truck stop! So many great men out there and really enjoyed being with them in the gloom gettin better together.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Here Comes Peter Cottontail

THE SCENE: Mid 30s to start, but warming up quick!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chairs x11 IC
Monkey Humpers (4ct!) x25 IC
Hindurkins x10 IC
Imperial Squat Walkers x10 IC

THA-THANG:
Mosey down the road to the Elementary School/Little League park (wagon wheel and a stop for 30x BBS OYO halfway)
Pax split into 2 teams, each team with an Easter basket (5 gallon bucket w/25lb sand).
Easter eggs are hidden on the playground.
One PAX from each team carries the basket down the hill and collects one egg. Then bunny-hop back up the hill and hand off to next man.
Remaining PAX alternate between plank and Al Gore with each trip.

Once everyone has run twice, gather in the middle of the basketball court.
Exercises were going to be color-coded to egg color, but looks like we’re short on time.
Just make one run through the list.
PAX pair up for:
15x Low-5/High-10 Burpees
60yd partner carry
20x Leg Throws
20x Squirkins
Wheelbarrow around perimeter of the court
20x Reverse Rows/OH Leg Press

Mosey back to the AO… Getting so late!

MARY:
Not much today… Just some LBCs, Protractors, and Tempo Merkins.
COUNT-OFF & NAME-O-RAMA
15 PAX including one FNG. Or FOG… Turned 73 yesterday! Welcome Dozer! Thanks for being our War Daddy today.
CIRCLE OF TRUST/BOM:
The silliness of bunnies, eggs, candy, etc. is fun, but try to get as much of it out of the way as possible today and reserve tomorrow to celebrate and meditate on the real reason for Easter – Remembering the resurrection of our Savior Jesus Christ from the grave, sealing the long promised gift of Salvation. It’s even more free than F3 – He did everything for you.
MOLESKIN:
Great to have Moses’ dad with us this morning.
ANNOUNCEMENTS:
Hardship Hill is May 19th… Sign up today! If you need a team, jump on GroupMe and you’ll get recruited real quick.
https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

Sunrise Service

THE SCENE: Full moon, cool 39
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 15 each direction, IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

SSH x 40 IC

5 Burpee OYO

Tempo Squat x 15 IC
THA-THANG:

Burp and Merk: Burpee with additional merkin added each time. 1:1 to 1:10 pyramid and come back down pyramid.

Lap around parking lot

6 Round of 6 (CMU):

  1. Burpee
  2. Merkin
  3. Squat (w/ CMU)
  4. Lunge (w/ CMU)
  5. Thrusters
  6. Over head squat (w/ CMU)

Lap around parking lot

4 Rounds of 5 (CMU):

  1. Curl
  2. Ground to head
  3. Tricep
  4. Overhead press
  5. Row

Lap around parking lot

Lap around parking lot w/ CMU

No Pain, No Gain: Partner up. Partner 1 does BBS (x15) with Partner 2 holding feet in plank. When completed Partner 2 sprints to cones. While Partner 2 is at cones Partner 1 does wide hand merkins. Go back down cones on way back to start.

  • Cone 1: 5 Burpee
  • Cone 2: 10 Burpee
  • Cone 3: 15 Burpee

Mosey to park

7s: Dips and decline merkins

Photo at giant cow!!
MARY:
Capn Thor….until Natty farted and ruined it.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Peter 2:24-25
MOLESKIN:

ANNOUNCEMENTS:

Pre-ThirdF Fun

THE THANG

  • SSH 25x (IC)
  • Side Lunges 10x each leg(IC)
  • Imperial Squat Walkers 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 10 Burpees OYO

Run up to top of the hill, do 5 burpees and run down.  Partner up with Battle Buddy and line up along the curb.

Grinders

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Rd 1 = Burpees

Bumper Circuit – Second pavilion

  • 1st cone x10 lunges in place
  • 2nd cone x5 burpees
  • 3rd cone x10 squats
  • 4th cone x5 burpees

Mini-Sea Biscuit – 3 Laps

  • 10 Burpees
  • 20 Merkins
  • 30 Squats

Wheel Barrel Merkins – 100 yards switching every 25 yards

21’s – Under pavilion – Modified down to 10 after 5 sets

  • Box Jumps
  • Rows

Mary

5 Burpees on OYO

25 Sundials

25 pickle Pounder

25 Proton Parkers

Run up to top of the hill, do 5 burpees and run down.

Rucking The Burbs

THE SCENE
58 and Clear, rain at the very end

 

THA-THANG
Ruck 1 mile down the Greenway to Gallaher View towards Middlebrook Pike.
Stop for 6 Rounds (with a ruck) of the following:

  • 6 Burpees
  • 6 Merkins6 Squats (ruck on back)
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 6 Overhead Squats

 

Ruck another 1.5 miles (approx. 2.5 total) to Fellowship Church.
Stop in the parking lot for 4 Rounds (with a ruck) of the following:

  • 6 Ruck curls
  • 6 Ruck ground to overheas
  • 6 Overhead Tricep extension
  • 6 Overhead Ruck presses
  • 6 Ruck swings (Kettlebell swings)
  • 6 Ruck upright rows

Ruck another 2 miles back to SP (approx. 4.5 total) through the West Hills neighborhood (Indian Run style) back to West Hills Park.

Ruck one round of the parking lot, including Bernie up Lover’s Lane. (approx. 5 miles total).

 

Mary
Circle up for 2 rounds of 4ct Flutter Kicks x30 IC

Jump in the car as the rain comes down!!