F3 Knoxville

Category: Arsenal

On a Hill, Far Away…

THE SCENE: 52 degrees – perfect weather in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers IC – x10
  • Tempo Squats IC – x10
  • Good Mornings IC – x10
  • SMotivators IC – 5,4,3,2,1

Mosey with CMUs to the top parking lot. Drop off blocks and start the Baatan Death March (1 burpee) from there up to the oval office, one lap around, and mosey back to our blocks.

THA-THANG:

  • DORA style workout – Partner up with PAX 1 running up Church Hill and PAX 2 starts the following workouts:
    • 200 CMU curls
    • 150 CMU OH press
    • 100 CMU goblet squats

Rinse and repeat once your group completes all three workouts.

MARY:

  • Flutter Kicks IC – x25 (4-count)
  • BBS OYO – x20
  • Catalina wine mixers OYO – x10
  • LBCs OYO – x20
  • 1 round of PAX roulette – @Smuggler lead w/crunchy frogs IC x10 w/a hold at the end.

–> Stretch hamstrings for time

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Peach, Fins, Smuggler, Shrimp Net, & Third Base
CIRCLE OF TRUST/BOM:
“Leader is one who knows the way, goes the way, and shows the way” – John Maxwell

Friday Block Biscuit

THE SCENE: TGIF
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 4ct 15, Tempo Deep Knee Bend x 10, Tempo Squat x 10, LBAC’s 4ct Fwd/Bwd x 10
THA-THANG:
Block Biscuit

25 CMU Curls, 25 CMU OH Press, 25 Bent Rows

R1 – 1 Lap , R2 – 2 Laps, R3 – 3 Laps, R4 – 2 Laps, R5 – 1 Lap * Pretty sure Nair got to round 7.

MARY:
Flutter Kick 4ct 25, Protractor 5,10,15,20,25,20,15,10,5 degress
COUNT-OFF & NAME-O-RAMA
Butterfingers, CropDust, Hot Squat, Nair, Smuggler, Raincheck
CIRCLE OF TRUST/BOM:
There is no road too long to the man who advances deliberately and without undue haste; there are no honors too distant to the man who prepares himself for them with patience.
Jean de la Bruyere

Cedar street on repeat

THE scene:

Cool but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to cedar street
THA-THANG:
Sevens on cedar street hill. Shoulder taps at cross walk at bottom and squats at Redwood street. Any time you pass a PAX going opposite direction, 3 burpees each

 

MARY:
PAX roulette
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:
“Mental toughness is to physical as four
is to one.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

35 for everybody

THE SCENE: 50ish, cool, crisp reaalll niiicee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH IC

”Sally” leg warmup!
THA-THANG:
Mosey to grassy hill between two swing sets with CMU. Partner up. Every pax does 35  reps of prescribed exercise in each round while other partner goes to swing sets and AMRAP as below. Partners rotate off of man performing 35 reps on hill. Exercises as follows:

Round 1:

Shoulder press x 35

BBs with or without CMU

CMU swings

Rifle carry with CMU to tag in partner at swing set.

Round 2:

Thrusters

3 burpee, 5 blockees

Bent over row

Rifle carry to tag in partner at swing set.

Head back to grindstone. Perform bear crawl inch worm to opposite baseline. Crawl bear inch worm back to starting location.

MARY:
Catalina wine mixer IC x 10

mountain climber x 10 IC

Hold iron cross x 10 LBAC IC

protactor at 35 degrees to hello dolly IC x10

Sidewinder over and back leg rolls x 10 IC

finished with pax roulette: leg raises IC, World War II, ankle taps, LBC for time

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
I was listening to sermon recently and it was about coveting and wanting more in your life than what you have. Be careful with these thoughts as they will steer you away from Gods plan. Be thankful for what you have. As my birthday comes this year, I have a peace and sense of thankfulness for all God has blessed me with. Although sometimes I want more, I have to sit back and realize what I have and what has been provided for me. Be aware today of those negative thoughts of coveting and wanting more in this life. Realize that God may have other plans for you than your own wishes.

MOLESKIN:
“For where your treasure is, there your heart will be also.” Matthew 6:21
ANNOUNCEMENTS:
None to mention

Step ups and dice

THE SCENE: A bit chilly but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx 10

Mosey around park

THA-THANG:
Partner up. One partner does step ups while the other rolls a die twice. First roll for exercise, second for reps

  • deadlifts at basketball court
  • burpees at pavilion
  • merkins at playground
  • monkey humpers at road
  • iron mikes at bridge
  • skip a turn

counts:

10

5

15

10

15

25

MARY:
LBC for time
COUNT-OFF & NAME-O-RAMA
Welcome FNG Thumper
CIRCLE OF TRUST/BOM:
Patience is power.
Patience is not an absence of action;
rather it is “timing”
it waits on the right time to act,
for the right principles
and in the right way.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.