F3 Knoxville

Pole Dancing Dozen

THE SCENE: Cold with Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two Laps Around AO Parking Lot, 20 Side Straddle Hops, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles Forward, 7 Backward, 5 Wide Arm Circles Forward, 5 Backward
THA-THANG:
Mosey north of AO parking lot up hill to top parking lot.  20 Box Cutters in cadence.

Mosey North on road toward park entrance.  Turn right on new trail that intersects road.  15 Box Cutters in cadence.  Mosey about half way up trail to cone which is by trail light.  We will do elevens where we will go to first light and do one of an exercise, continuing to second light where we do two, onward to the eleventh light where we will do eleven of the exercise.  The first to get to finish turns around and sweeps all men back to the starting cone.  We then start the next exercise.  These are the exercises:

  • Big Boy Sit-ups
  • Squats
  • Imperial Walkers
  • Merkins
  • Ice-Skaters
  • Star Jumps
  • Hello Dollies

We will not go back to original cone after Hello Dollies.

Mosey to Pavillion by AO Parking Lot.

We will do Totem Pole (starting with first exercise for 30 seconds, then doing it again but adding next exercise, etc. until we do all five of the exercises for 30 seconds.  Then we drop the first exercise and go through round again, doing four exercises for 30 second each.  Then we will drop second exercise, etc. until we only do the fifth exercise for 30 second.

Mosey Back to AO Parking Lot

MARY:

Planks with right arm up, left arm up, right leg up and left leg up.

COUNT-OFF & NAME-O-RAMA
12 Men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Reading from Isaiah 40:  28-31.  We must lean on God for our strength.  He shall renew our strength and mount us up with wings like eagles.

ANNOUNCEMENTS:
Coffeeteria!

Anniversary Gift

THE SCENE: Cool 18 Degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

T-Plank Arm Circles x 10 IC ED both arms

5 Burpee OYO

Tempo Merkin x 15 IC

Imperial Squat Walker x 15 IC
THA-THANG:
On the hop to planters

Aiken Legs: Box Jump x 20, Squat x 20, Split Jack x 20. Rinse and repeat x 3

Mosey to big lot

Kraken:

  • Cone 1: CDD x 20
  • Cone 2: Narrow squat x 20
  • Cone 3: 4ct Flutters x 20
  • Cone 4: Star jumps x 20
  • Cone 5: 4 ct Shoulder Taps x 20
  • Cone 6: Reverse Lunges x 20
  • Cone 7: 4 Ct bicycle x 20
  • Cone 8: Smurf jacks x 20

Mosey to start point

Burpee broad jump down and back parking lot

7s at planters: Incline merkin, dips

MARY:
American hammers x 20 IC

Hand Release Merkin x 10 IC

4 ct Flutters x 20 IC

Diamond Merkin x 20 IC

Hello Dolly x 20 IC

Wide Merkin x 20 IC

Side Crunches x 20 Each side IC

Ranger Merkin x 20 IC

Capn’ Thor 1:4 up to 5:20

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, FNG Wood Tick (Todd Justice)
CIRCLE OF TRUST/BOM:
Be a man! We are called to stand in the gap. To hold our post. Put on the full armor of God (Eph 6:10-19). It is easy to shrug and walk away from this World and leave it to the “whatever”. We are not called to do that and we cannot abandon our post. Stay at your position until relieved. We are armed and ready.

Icy ruck

THE SCENE: 29 but felt colder, ice on the path
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 merkins

10 squats

THA-THANG:
Coupons, 50# pipe, 60# sand bag

Ruck about 1 mile stopping 2x

Merkins & squats

Incline merkins & step ups

At hill behind basketball goal

2 men carry the coupons to the top of hill and back.   3 remaining pax do amrap PT then switch.

PT

Merkins

Squats

OH press

Lunges

Ruck another mile

 

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
I-beam, butters, Mayberry, waxjob, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd

Burpley Mile

THE SCENE: 30 and dropping
F3 WELCOME & DISCLAIMER
WARM O RAMA 

mosey to the elementary school, 20 squats , 20 merkins and 20 rows. Oh, so nobody brought a team weight, we had a 10 burpee penalty . Mosey in to BMS track
THA-THANG:

Burpley Mile;

  • Stop every 1/4 lap and do burpees. Starting w 20 all the way down to 1.
  • Ends up being just over a mile 1.25 +\-
  • 210 burpees total
  • Between each set of burps, front carry ruck to the next stop.
  • aftercompletion, we found the COW(150lbs), dead by the track. 8 pax cost shared carrying the COW ALL THE WAY back to the AO . The kicker was that we had to make it back by 6:15. It was a success!!
  • about 4.5 miles for the total Ruck

COUNT-OFF & NAME-O-RAMA
8 Pax strong!
CIRCLE OF TRUST/BOM:
What is your why? What pushed you through the suck? When things get tough, it’s easy to fall into a dark place but if you can or know your why, stay positive , you can push through anything !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A lot of B.O.M.B.S

THE SCENE: Low 40’s and No Wind.  Quite the Heat Wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – IC x 20

Cherry Pickers – IC x 6

Cadre Dan Cherry Pickers (Moses Special) – IC x 50

High Knees across the P Lot and back

Butt Kickers half way across P Lot and back.

Lunges across the P Lot and Side Lunges back.

THA-THANG:
We partnered up on the grinder.  There is a .25 mile loop the begins and ends on the grinder.  We started out with everyone running 2 laps.  Upon returning to the grinder, each partner did 10 burpees.

Once completed, partner one took off on another lap while partner 2 continued the work.  One partner was working on the below list while the other partner ran a lap.  We switched out on every lap.

  • 150 Burpees
  • 200 OH Press with CMU
  • 250 Merkins
  • 300 BBS
  • 400 Squats.

We stopped a little short of people finishing in order to get some Mary in.
MARY:
Flutter Kicks – IC x 15

Slutter Kicks – IC x 15

LBC cash out for final minute.
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance.
CIRCLE OF TRUST/BOM:

1 Timothy 4:8

8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”

We are willing to put in work and grind out brutal workouts in order to see our physical bodies become the best that we can possibly make them.  We do that so that we can withstand attacks on our physical bodies and care for ourselves while maintaining good health.

We must also be willing to work on and train our spirit man by reading the word and spending time with God in prayer to strengthen our spirit.  When we do this, we strengthen our spirits to be able to withstand the attacks of the enemy on our lives.  Make sure you are training your spirit as, if not more diligently than you do your physical body.

MOLESKIN:

ANNOUNCEMENTS: