F3 Knoxville

Category: Arsenal

Don’t just do something. Sit there!

THE SCENE: Cloudy and cool with a few sprinkles here and there
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo squats, lunges, mosey to green belt just below tennis courts
THA-THANG:
CMU workout at each light pole.  After 20 reps at each pole overhead carry CMU to the next pole.  Set CMU down and run to the last cone and back to CMU to continue workout.  The workouts were as follows.  Completed each workout down and back.

  • CMU Press
  • Curls
  • Goblet Squat
  • Grave Diggers
  • Wings
  • Big Boys

MARY:
Mosey back to oval office.  Over head claps, cherry pickers, windmills, hello dollys, flutter kicks, little baby crunches.
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:
At church this Sunday our pastor stated that we often hear the phrase, “Don’t just sit there.  Do something.” but what we really could use to hear is, “Don’t just do something.  Sit there.”  We did something difficult and awkward (which we should be used in F3), we sat in silence for about a minute.  Everyone was encourage to reflect, pray, or just work on clearing their mind and taking a brief moment to think about nothing.  I challenge everyone to take some time this week to be still, reflect, and/or give your mind a break.  Don’t just do something!  Sit there!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7/11’s

THE SCENE: mid 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X5

TEMPO LUNGES X8 PER SIDE

WINDMILLS X10
THA-THANG:
7’S IRON MIKES AND MONKEY HUMPERS (8CT) RUN THE STAIRS IN BETWEEN. ONCE DONE, WORK YOUR WAY BACK IN REVERSE ORDER

 

11’S

10 CONES ACROSS FIELD

CONE 1: 10 MERKINS 1 BURPEE

CONE 2: 9 MERKINS 2 BURPEES

CONTINUE TO 10TH CONE THEN WORK IN REVERSE ORDER

RUN TO CONE 10 IN BETWEEN SETS

MARY:
FLUTTER KICKS 4 CT X10

PICKLE PECKERS X10

PICKLE POUNDERS 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:
CHAMPIONS DON’T GIVE UP. THEY TURN IT UP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Beep beep beep

THE SCENE: Honestly a great morning it was humid but not to bad clear sky’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

lunge + reach

over head claps

Mosey lap around the track

THA-THANG:

Thang 1- EMOM madness

15 min emom timer- switch every 3 min- SSH till countdown

  • Swings- 25
  • Curls- 50
  • HR Merkins- 20
  • Block hold flutter kicks – 30
  • Sumo squat- 25

Thang 2- Hey Buddy

Pax pair up begin running in opposite direction around track. When they meet complete exercises. Each time you meet you add an additional exercise, after 5 round remove the lat exercise and work down to beginning. All exercises are SC

Leg Raises-5

Heels to Heaven- 10

LBC- 15

Crunchy Frogs-20

100’s – 25 sc

 

MARY:
Pax all meet up and did exercises from Hey Buddy together IC 10 reps.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The ultimate measure of a man is not where he stands in moments of comfort and convince but where he stands at times of challenge and controversy. MLK

MOLESKIN:
ANNOUNCEMENTS:
Beer mile/ yard games- Moses -9/10
Webolo Eagle Scout ceremony-9/23

 

Labor Day Hill Ladders

THE SCENE: Warm and Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4ct Windmills, 10 Frog Squats, 10 Jet Stars
THA-THANG: Hill Ladder Circuit

Drill 1 – 5 rounds

  1. Walking lunge up hill – walk/slow run back down
  2. Then at the bottom of the hill:
  • 15 mountain climbers (each leg)
  • 10 Peter Parker Merkins

Drill 2 – 4 rounds

  1. Do 20 squats
  2. Sprint to your cone on the hill – walk back down

Drill 3 – 3 rounds

  1. At the bottom of the hill:
  1. Bernie Up Hill – walk down

Drill 4 – 2 Rounds

  1. Broad jumps up hill just half way to assigned cone – walk down
  2. 15 WW2s

MARY:
Slow Mosey and Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Moses, Peach, Pinocchio, Shrimp Net, Smuggler, Walt


CIRCLE OF TRUST/BOM:
There is a perennial nobleness, and even sacredness, in work.  Were he ever so benighted, forgetful of his high calling, there is always hope in a man that actually and earnestly works.  In idleness alone there is perpetual despair.

Know they work and do it.  An endless significance lies in work. A man perfects himself by working. Foul jungles are cleared away, fair seed-fields rise instead, and stately cities.

Blessed is he who has found his work; let him ask no other blessedness.  He has work, a life purpose; he has found it, and will follow it….Labor is life.

Thomas Carlyle

 

ANNOUNCEMENTS:
9/10 Beer Mile, 9/22 Webelo’s Eagle Scout Ceremony 10/22 Rebel Run, Iron Pax Continues Week 1

Iron pax week 0 2022

THE SCENE:  

pretty nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm circles
THA-THANG:
Iron pax week 0. 5 rounds of 20 thrusters and 20 merkins followed by 3 rounds of bear crawl 100 ft with burpee broad jump back and 5 more rounds of thrusters and merkins. Recovery lap and then pick up with another pax for time

MARY:
No
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:
“Your actions speak so loud, no one can hear your words”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Beer mile next Saturday

Miles 4 Maryville October 22