F3 Knoxville

9s and 11s

THE SCENE: Most excellent 67 n clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

plank x10 ic

squats x10 ic

mr spectacular x3 oyo

Superman opposite appendage raises x10 ic
THA-THANG:
In honor of 9/11 we did 9s and 11s!

  • 9s , one side of the grinder burpees, run to the other and do Superman appendages, just like 11s but 9s. 8 burps , 1 SP… 7 burps -2 sP…. you get it …
  • 11s,
  • 10 cones to suicide and 1 mr spectacular, 9 suicides , 2 mr spectacular until you end up with 1 cone suicide and 10 mr spectacular….
  • since we are Americans, we added 20 AMERICAN HAMMERS , each time we finished a full suicide

MARY:
LBCx20 ic

lazy boys for 1 minute
COUNT-OFF & NAME-O-RAMA
18 hims including Tank in a business suit !
CIRCLE OF TRUST/BOM:

You haven’t tested your limits unless your try something you can’t do. Go out and try it, whatever it may be.

The best day is today 

Because yesterday is gone and tomorrow is not guaranteed

Above were quoted by LAZ , the guy that puts on the Barkley marathon
MOLESKIN:
Yep, I got a little emotional this morning when reading the quoted above, why? Well, just thinking about living life to its fullest and taking advantage of the present. Several men deal with some pretty heavy stuff right now , Bumblebee being one of those men . Though I don’t know him , really at all, I still think about him and his family as well as other men and their families. I pray and wish the best for ALL and hope we can all live it up, have no regrets, and reject passivity !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9/11 tribute

THE SCENE: 66 with low humidity – absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo Squat x 10
  • Tempo Merkin x 10
  • OYO stretching
  • Burpees x 5

THA-THANG:

  • Mosey 2001 feet to the workout point
  • Partner up and complete the 9 sets of exercises, 11 reps each.  Between each set, fireman carry your partner to the cone and back.
    • Fist Bump Merkin
    • Squat Jump
    • Burpee
    • Iron Mike
    • V-up, Roll-up
    • Spread Eagle Merkin
    • Smurfjack
    • Mountain Climber
    • Plankjack
  • Mosey back to AO while team-carrying 3 men at all times.
  • Back at the AO – Paula Abdul Bear Crawl the parking spaces doing 5 Dry Docks each time your forward or backward progression stopped.

MARY:

  • LBC x 50
  • Box Cutter x 25
  • AMRAP Merkins x 30 seconds

COUNT-OFF & NAME-O-RAMA
10 PAX:  Wagon Wheel, Junk, Mayberry, La-Z-Boy, Trap Door, Bueller, Sparky, Waxjob, I-Beam, Bartman

CIRCLE OF TRUST/BOM:
Reflection on 9/11….where we were on that day & how it felt.   That day made me ask myself the question of what is really important in my life – and for a while I focused on that.  But like so many others I’ve lost that focus.   Today’s challenge is to re-center your priorities on your faith and your family.

MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up Nov 3-4

52 Pickup with Coupons

THE SCENE: 72 and steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Imperial Squat Walkers IC x15
  • Cherry Pickers IC x10
  • Tempo Merkins IC x10
  • Little of this, little of that

THA-THANG:

  • Mosey to the planters for Ascending Bear Crawls. Curb to curb, start with 1 derkin, crawl to other curb 2 derkins, till you have completed 10 derkins.
  • Mosey to the rock pile to find a coupon
  • Mosey while lifting our coupons high to the splash pad
  • 52 Pickup with coupons
    • Jokers & 2s – 15 Burpees (no coupons)
    • Aces – 1 lap around splash pad with our coupons held high
    • Suits (reps for value, face cards are 10)
      • Hearts – Tricep curls
      • Spades – Goblet Squats
      • Clubs – American Hammers 4ct
      • Diamonds – Curl to Overhead press
  • Mosey to rock pile to return our coupons
  • Mosey to AO

MARY:
Flutter Kicks IC x15
Hello Dolly’s IC x 15
Boat/Canoe to time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Trust in the Lord forever, For in God the Lord , we have an everlasting Rock.
Isaiah 26:4 NASB

MOLESKIN:

ANNOUNCEMENTS:

Suits Me

THE SCENE: The JUCO, nice but hot when your in a full suit

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Really awkward Karate kicks. SSHx20, Frogger merkins
THA-THANG:
The commute: Mosey to the coupon pile. Stop for a donut and coffee (CMU) Do 25 merkins, 25 curls, 25 OH presses  then run up the hill and back. Repeat but drop five reps each time. . Lunge up the steps and over to the sophomore hill w/CMU.

Rat Race: at Sophomore hill, drop CMU at top right corner. 4 corners, 4 exercises: CMU squat-curl-press-Tri x10, burpees x10, frogger Merkins x15, bear crawl 1/2 way to cone and sprint the rest, repeat…..

Commute back home to coupon pile, forgot to “get milk” on way home, so go back up steps doing a 20 curls at the top. and drop off CMUs upon return. Then mosey to AO.  Stopping at the F3 sign for a quick pic and some flutter kicks

MARY:
No time for her

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This week a friend of mine from high school hit rock bottom. He was truly broken in all sense of the word. He is suffering from drug addiction and he is being treated at a facility as we speak. It is when we are broken that we can truly see the overwhelming love of God. We ignore or forget his gift when things are going our way and we “have no need” for God. But when your broken and then made new, you can truly appreciate Gods gift to us. Example of a light stick, breaking and then glowing.
MOLESKIN:

it was hot wearing a suit

ANNOUNCEMENTS:
Dirt Circuit and Go Ruck Sept 29th

Crush Your Fear

THE SCENE: Perfect Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25(IC)
Imperial Walkers x 20(IC)
American Hammers x 20(IC)
Mountain Climbers x 20(IC)
Squats x 10(IC)
Flutter Kicks x 25(IC)
BBS x 20 (OYO)
Burpees x 5(OYO)

THA-THANG:
Partner Sets:

  • 100 Merkins (P1 does 10 while P2 holds plank; 100 total for group)
  • 100 LBCs (P1 does 10 while P2 holds 6″; 100 total for group)
  • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

Dealer’s Choice:  Pax choose movement and lead in cadence.

  • Box Cutters
  • Hand Release Merkins
  • Side Crunch
  • Jump Squats

10 Minute Work: Every minute on the minute for 10 minutes.

  • 5 Merkins
  • 3 Pull-ups
  • 2 Burpees

50yd Walking Lt. Dan to circle up for 2 rounds of SALLY:

  • Leg Lifts
  • Thrusters w/cmu

1 Round of Let The Bodies Hit The Floor.

COUNT-OFF & NAME-O-RAMA
5 PAX including 1 FNG “Terminator” I can’t believe we actually gave someone this name…we were clearly struggling for something more creative…
CIRCLE OF TRUST/BOM:
Your greatest accomplishments lie on the other side of fear.
MOLESKIN:
Prayers for Bumblebee, his wife and family.
ANNOUNCEMENTS: