F3 Knoxville

Category: Brickyard

CMU NASCAR

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head claps x 40 IC

SSH x 30 IC

5 Burpee OYO

Tempo Squat x 15 IC

Flutters x 15 IC
THA-THANG:

Sling Shot: Partner up. One partner with CMU. Partner 1 with CMU starts running along greenway. Partner 2 does 20 push-ups and 20 squats, then runs to catch Partner 1. Partner 1 then does push-ups and squats. Continue to 1/2 mile marker and then return to AO doing the same swap.

Block Burner 13: Line up with CMU. Push CMU in bear crawl position 40 yards then do 1 push-up. Push CMU back and do 13 BBS with CMU on chest. Increase number of push-ups and decrease number of BBS.

MARY:
10 – 8 count BB

10 Flutters IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You are son’s of the Living God. Heirs to the Throne. Our Elder Brother has gone before us. Know your place, know that you are made in His image and so are the people around you.
MOLESKIN:

ANNOUNCEMENTS:

Unfinished Flora 1,2,3…..4…..5…..4,3,2,1

THE SCENE: Something about cold hand and fingers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toy Soilders IC x 20, Sprinklers IC x20, Tempo Squats X 15, SSH X 25, Bone the Fish

THA-THANG:
CMUs were needed with Partner work.

100 Merkins by 10s feet on CMU partner held plank

200 BBS by 20s partner on ground feet 6″up CMU overhead

300 Goblet Squats by 25s Partner held an Al Gore with CMU

400 CMU Swings by 25s for some others cheated, parter ran

some started 500 SSH but I think they cheated

MARY:
Hello Dolly for 1 minute

CIRCLE OF TRUST/BOM:
1 of General Neyland Game Maxims is to Carry the fight to the opponent and keep it there for 60 minutes.  How hard is it to carry the fight to a workout for 45 minutes and not let the doubt of if you can do it keep you from giving it your all!  Now, it’s even harder to carry the fight to a marriage for a lifetime!  We have to fight for our marraige.  Fight the world, the doubt, the lust.  Marriage is a foundation of our country and people scoff at it and treat it like its no big deal.  Check out the Knoxville Marriage Initiative.  It’s a great program that I highly recommend for any married couple.  Newlyweds or Oldlyweds you can learn something from it!  Powell Church will be hosting an event.  Check out the links below.

MOLESKIN:
FIGHT FOR YOUR MARRIAGE

ANNOUNCEMENTS:
https://www.knoxvillemarriageinitiative.org/

https://www.eventbrite.com/e/powell-couples-workshop-tickets-68185642091     FIGHT FOR YOUR MARRIAGE

OTB Ruck PT

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get out of car. Put on Ruck. Go over reps and time of workout.
THA-THANG:

20 Minute AMRAP

  • 10 OH Press
  • 20 Push-ups (ruck on)
  • 30 Sit-up (ruck on chest)
  • 40 Squat (ruck on back)
  • 100 m ruck

Ladder:

Part 1 – 12 minute ladder. Start with one rep and work up until time expires.

  • Ruck curl
  • Ruck Press
  • Bear hug squat
  • Ruck high pull

Part 2 – Using the number of reps completed for the above exercises during the 12 minutes, work down the ladder using the two exercises below. Example: If you completed 12 rounds of the above ladder exercises, start with 12 and work down to one. 12 min to complete.

  • Ruck burpee
  • 4 ct Mountain Climbers (ruck on)

MARY:
Walk Ruck to car
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
DFQ
MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS:
Fallujah Tough 10/25-26/2019

Spectacular

THE SCENE: Cool, clear 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x25 Each position/each direction

SSH x 40 IC

Imperial Squat Walker x 15 IC

8 Count BB x 5 IC
THA-THANG:

Mr. Spectacular 11s: PAX performs one Mr. Spectacular then does suicides to all 10 cones. Then two Mr. Ss, 9 cones etc.

Lunge length of parking lot

Crab walk length of parking lot

MARY:
10 – 8 count BB

20 Flutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember to take a second and listen to those around you and not instantly fire off your opinion/stance. Understanding someone else’s point of view is a great sign of respect. It does not mean you have to agree with their view, just listen and understand.
MOLESKIN:
REMEMBERTODRINKYOUROVALTINE
ANNOUNCEMENTS:

Blackjack – Recycled

THE SCENE: Dark and Dry

WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.

 

THA-THANG #1:

Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps

Then Suicides

THA-THANG #2: 

Black Jack (animal style):

1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!

MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors

CIRCLE OF TRUST/BOM:
I don’t remember what I said but I bet it was good.