F3 Knoxville

Category: Arsenal

Burpees EMOM

THE SCENE: Warm! Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx10

THA-THANG:
Following exercises with 3 burpee EMOM for first 34 minutes

  • 100 thrusters
  • 50 baseline to baseline on basketball court
  • 100 merkins
  • 100 BBS

MARY:
Pax roulette. Overhead claps were popular
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
There isn’t a person anywhere that isn’t capable of doing more than he thinks he can
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Peach Fuzz

THE SCENE: Mid/Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC x10)
Merkins (IC x10)
Squats (IC x10)
27 Line jumps @ each line (FL, FR, FF)
THA-THANG:

Mosey Greenway to Cardinal St. (.5 Miles) stopping at Anderson Street. Beatdown location is on Cardinal St. hill between Anderson Street and West Ray Avenue.

‘Bottom of hill’ – Anderson Street Complete the following – Continuous (without break between exercises):

  • (20) Shoulder taps
  • (10) Push-ups
  • (20) Shoulder taps

Burnie up hill to West Ray Ave.

Complete the Peach (like a Kraken) at Intersection and run back down to the bottom. Remove 1 exercise each time up the hill until there are no more exercises.

Top of the hill and going counter-clockwise:

  • (50) Star Jacks
  • (40) Monkey Humpers
  • (20) Pickle Pointers
  • (30) Air Squats
  • Lunges (across the circle and back)

MARY:
1 Minute of LBC
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:
Encourage the men to show their support and backing of the leadership change going down this weekend at the Bomb Shelter. Drifter will be passing the flags to Espy and I encourage the men to attend if at all possible. If not, I encourage the Pax to encourage other pax to attend.

Plan for a 6am step off for a general ruck march
7am Beatdown Start
8am Breakfast at Drifters
MOLESKIN:

ANNOUNCEMENTS:
Support the passing of leadership at the Bomb Shelter this Saturday; Breakfast at Drifters after!

Revenge of the Monthly Challenge

THE SCENE: Warm enough for me to wear shorts and short sleeves.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, jog to other baseline on bb court, butt kicks back, mummy kicks to other baseline, lunches back.  Mosey to track
THA-THANG:
Do 5 reps of each exercise then run a lap.  Then do 10 reps and 2 laps, 15 reps and 3 laps, 20 reps and 4 laps.  Exercises are below and sound familiar to those in the “monthly challenge feed” in Slack.

  • Leg lifts
  • Hip raises
  • LBCs
  • 100s (but just the corresponding number of reps)
  • Crunchy frogs

MARY:
Cherry pickers then overhead claps until time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Every once in awhile, those articles that show up when you open an new window in your browser gets me.  One got me this week that I thought was worth the quick read:

https://getpocket.com/explore/item/8-rules-to-do-everything-better?utm_source=pocket-newtab

MOLESKIN:
Weebalow is aspiring to be Swerve and Baby Weight with his new hair-do.
ANNOUNCEMENTS:
Triple threat this Saturday!

  1. Flag hand off at bomb shelter.
  2. Breakfast at Drifter’s.
  3. Possible pre-ruck.

Guess who’s back. Back again

THE SCENE: mid 50’s this morning. It felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X20 each way

SSH X20

TEMPO SQUATS X10

Windmills X10

THA-THANG:
4 stations. Approximately 10ft apart

Do workout at each station: Catalina Wine Mixers, Leg Raises with Oblique lift, Heel touches, X-factors

Barrel Roll to next cone then Inchworm back to start

add reps each time:

X10, X20, X30

MARY:
Super mand and Side Crunches in cadence X10
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Sometimes it’s good to go back and do a workout that you’ve done before.
MOLESKIN:
This beat down is similar to my first Q. I wanted to see how I’ve changed and improved since.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rise & Grind

THE SCENE: Chillin at 38 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (duh)
Run down and back
Tempo Squats
Run down and back
Fancy Cherry Pickers (Pax Mumble)
Run down and back

Mosey to beatdown location

THA-THANG:
2 Beatdown locations; 1 on the street and 1 on the greenway. Pax will run from location 1 to location 2 and perform the 1st movement. They will then run back to the original location and complete the 1st movement. Continue through all movements and then rinse and repeat.

*Cones in middle of beatdown locations require 3 burpees to pass each time
*Pax bernie up the hill to beatdown location every time

  • Greenway Side:
    • (20) Merkins
    • (15) V-Ups
    • (25) Big Boys
    • (20) Merkins
      (20) Aussie Burpees
  • Street Side:
    • (30) Air Squats
    • (20) Walking Lunges
    • (20) Jump Squats
    • (40) Monkey Humpers
    • ( 30) Pickle Pointers

MARY:
KY – Flutter Kicks
Veep – WWII
COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
ISI – Proverbs 27:17-20
Just as iron sharpens iron, friends sharpen the minds of each other. Take care of a tree, and you will eat its fruit; look after your master, and you will be praised. You see your face in a mirror and your thoughts in the minds of others. Death and the grave are never satisfied, and neither are humans.
MOLESKIN:
Take time to self reflect, check yourself and your daily habits. Are you hiding things from your loved ones, co-workers, or even yourself? Take the time today to deep dive into yourself, reflect and repent (if necessary); change the course and make things right before it goes too far. STOP attempting to fix ourselves with worldly options/solutions, they only leave us wanting more.
ANNOUNCEMENTS: