F3 Knoxville

Category: Shamrock

The 220 Mile.

THE SCENE:

Virtual Q –

F3 WELCOME & DISCLAIMER

Off the books. 100% voluntary. 100% free. Definately not a professional.

WARM-O-RAMA:

  • SSH
  • Mosey to quarter mile track
  • Cherry Pickers
  • Wind Mills
  • Twisting Pickers – Kind of a combination of a windmill and a cherry picker. Done to the 8 count. Starting position is just like cherry picker – legs spread – torso up. Extend the arms straight up. 1. Turn torso left. 2. Turn torso right. 3. Arms lowered to shoulder height – turn torso left. 4. Turn torso right. 5. Drop arms down to toe level – touch left toe. 6. Touch right toe. 7. Touch ground directly underneath you (like cherry picker) 8. Touch ground behind you.
  • Clap Jacks – just for good measure to get heart rate up – Its a combo of a clapping merkin and star jack. It’s pretty evil and starts to hurt after about the third or fourth one.

The Thang: The F3 220 Mile.

Basically a mile broken up into 8 even 220 yard segments. It is preferable to do this around a track because of all the crawling.

  1. 220 yards of backwards lunge
  2. 220 yards of forwards lunge
  3. 220 yards of forwards crab walk
  4. 220 yards of backwards crab walk
  5. 220 yards of backwards bear crawl
  6. 220 yards of forwards bear crawl
  7. 220 yards of bernie
  8. 220 yards of sprint (ha if you can)

MARY:

We’ll see if we have time.

CIRCLE OF TRUST/BOM:

Stay safe out there! This would be on my list of F3 Knoxville challenges if we were to create a challenge series for the F3 Nation like Greenwood does. The other one I’d suggest is the 100 Burpee Pullup + 100 CMU Thrusters for time one..

Irken/Dirken Biscuit

THE SCENE:

32 degrees, snow flurries at a NEW AO – Name TBD – Finally Named Shamrock

F3 WELCOME & DISCLAIMER

done.

WARM-O-RAMA:

  • 20 SSH
  • 20 Cherry Pickers
  • 20 Mountain Climbers
  • 10 Crab Climbers
  • 20 Mountain Parkers
  • 10 Crab Parkers

The Thang: Irken Dirken Biscuit

Go tour the campus and for every incline do 10 Dips, 10 Dirkens, and 10 Irkens.
The inclines are small hills, benches, and stairs. There were also a few side tracks we took.

The first side track/warmup was a Mtn Climber + Lizard stair climb.

  1. Bear crawl up right beside the stairs
  2. Lizard crawl down the stairs = Stagger Merkins as you progress down the stairs crawling
  3. Lizard crawl UP the stairs = Stagger Merkins as you progress UP the stairs
  4. Reverse bear crawl down right beside the stairs

The second side track was a bear crawl stair loop with 10 Dirkens and 10 Irkens at the stairs.

The third side track was 10 Hill climbs and 10 Dirkens and 10 Irkens after the 10 hill climbs.

Then progressed to the Six picnic tables . For each picnic table do 10 Dips, 10 Dirkens and 10 Irkens.

Then mosey to pull up bar. Al Gore hold while your brothers take turns doing three reps of MAX # of Pull ups.

Almost out of time. Mosey around the campus and do 10 Dips, on the benches and marvel at the infinite workout possibilities on campus.

MARY:

No time for Mary

CIRCLE OF TRUST/BOM:

Drive a Steak – Read out of Joshua 22 – Acknowledging there is ONLY one God, The Rubenites erected a controversial Alter to honor God. At first it was mis-understood, but then when explained, it brought Glory to God and was accepted. What steaks in the ground are you driving to educate your kids and future generations about what it means to be a Christian. This Catholic school invested heavily (driving a steak for future generations) in the combination of permanent “monuments” in which to teach future generations about Jesus. We are very grateful to have the privilege to be able exercise on this Holy ground and potentially call it the home of a new F3 AO.

ANNOUNCEMENTS:

Welcome two FNG’s – Chicken Wing (Sam) and Hoopti (Kyle). Please tell your friends about this new locations. Let’s make it a permanent addition to the flourishing F3 Knoxville group.