F3 Knoxville

Category: Equalizer

7 of Diamonds

THE SCENE: Humid with some rain

WARM-O-RAMA:

  • 4 mile pre-workout run
  • 21 SSH
  • Some random stretching then mosey to tennis court.

THA-THANG:
4 cones around the track. Do the first exercise then run to next cone and continue with that until the 4th cone. Increasing each exercise amount until 28 then decrease by 7 until you are back to 7 reps.

  • 7 – Burpees
  • 14 – Up and under (per side)
  • 21 – Rosalitas
  • 28 – Plank and Sprint – 4 count to 28 and then sprint to next cone
  • 21 – Superman/reverse superman (21 Mississippi count then roll to 6 for the same count)
  • 14 – Imperial Squat Walker
  • 7 – Mountain merkins (right, left, right, left) then 2 merkins; equals 1 rep.

MARY:
She wasn’t there today.
COUNT-OFF & NAME-O-RAMA
4 Pax
CIRCLE OF TRUST/BOM:

Pray for you enemies or anyone you don’t like for that matter. Matthew 5:4

MOLESKIN:
Prayed for Knoxville and Ladyjunk
ANNOUNCEMENTS:

It’s not my Birthday but we can party

THE SCENE: Early and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the field.  tempo Merkins, cherry pickers, rockettes
THA-THANG:
Mosey to playground for 7s. Pull ups and 4-count LBCs.. in between, Run up to circle stopping at each cone to do a burpee.

Mosey to the splash pad for a kraken of 25 reps. Do exercise and then run around perimeter of splash pad. Exercises are:

  • Dips
  • OH presses
  • V-ups
  • Merkins
  • Step ups per leg
  • 10lb ball slams
  • lunges per leg

finish with Indian run to AO, and 10 decline, 10 incline and 10 dips x2 and 30 calf raises

MARY:
dealers choice: side crunches, hello Dolly’s , Freddy Mercurys
COUNT-OFF & NAME-O-RAMA

pax of 9

CIRCLE OF TRUST/BOM:

We’re all busy so don’t use “too busy” as an excuse for not doing something. Too busy just means it isn’t a priority. It’s not as important to you as something else.

Spend time in prayer, with your wife, kids mom etc.

MOLESKIN:

prayers for junk’s wife, butters family being sick, friends with losses and issues, Bartman’s daughter

ANNOUNCEMENTS:
TTTP, F3 Dad camp

Leg Day

THE SCENE:   Humid
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

squats x10, imperial walkers x10, Imp squat walkers x20, plank, merkins x10, alternating superman’s x10, rinse and repeat
THA-THANG:

  • 11s with Hydraulic squats and American hammers
  • mosey to the tennis courts and run, shuffle, Bernie both tennis court main lines
  • Calf raises at the pavilion , 20 ic 4ct straight, 20 4ct duck, 20 4ct pigeon
  • mosey to the hill in front of the splash pad for 11s with monkey humpers at the bottom and big boys at the top, Bernie up the hill each time. good for the QUADS!
  • mosey to the playground for a quick round of pull ups and squats. started off as 11s but cut it short. All did at least 20 pull ups
  • Mosey to the field for 60-75 yard jogs, runs, and finished off with 2 good AYG sprints!

MARY:
nunya
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
let your actions speak louder than words. nuff said
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Batman v. Superman

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC F/B, Tempo Merkins, LBCs, Tempo Squats, Cherry Pickers, SSH

THA-THANG:
Run .5 mile loop stopping at Pavilion for 10 Man-makers, at second gate for Alligator Crawls/Lunges/Imperial walk to Playground. Stop at Playground for 10 Pull-Ups, 10 Squats, and 10 Merkins. Rinse and Repeat AMRAP.

MARY:
100 Flutter-Kicks, 100 LBCs, 50 Pickle Pounders, Run .5 miles.
COUNT-OFF & NAME-O-RAMA
2 souls
CIRCLE OF TRUST/BOM:
Be a source of peace and comfort for the wife. Study her heart regularly.  Be that light when she enters dark times (anxiety, depression, stress).
MOLESKIN:
Where the heck is everyone?
ANNOUNCEMENTS:
N/A

Draw the line

THE SCENE: Dark, warm and dryish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry pickers and this and thats
THA-THANG:

Do one more of each exercise starting with one rep at each line (cone) coming back to start each time (suicide style) 15 lines (cones) about 10 yards apart. exercises are:

  • Diamond Merkins
  • LBCs on a 4-count
  • Merkins

Audible out a little early. Mosey to splash pad for some partner DORA. 100 table rows, 200 squats, 300 LBCs.

Mosey to pick up cones and do burpees at every other cone. Mosey to AO for some ring of fire merkins.

MARY:
Flutter kicks x21
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
We talked about drawing a line in our lives that we will not cross. In different aspects of life. Temptations (pornography, bad vices, language etc.) or lines on how we interact with people. Standing up to ourselves and saying I will not cross this boundary.
MOLESKIN:
FNG @Sticks, did a great job!  Hot tub took a spill during the Pre-run and was out for the Q. Stinks. Supra did Sticks not tagged yet
ANNOUNCEMENTS:
Prayers for Ms. Junk, Mrs. Tank, Supras new addition in his family. (Blanking on relationship of who had baby) and Hot Tub’s  ankle.