F3 Knoxville

Tag: A-Rod

Stay Right Here

THE SCENE: Cloudy 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40 IC

High Knees x 30 IC

Tempo Squat x 15 IC

Negative Pushup x 20 IC

5 Burp OYO
THA-THANG:

  • 11 Decline Merkin
  • 10 Burpee
  • 9 Sun Dial
  • 8 Negative Merkin
  • 7 Bench Squat
  • 6 Flutter Kicks (4 ct)
  • 5 Bench lunges (each leg)
  • 4 Mtn Climbers (4 ct)
  • 3 Around the clock Merkin (12 merkins each time)
  • 2 Jump Squat
  • 1 Hand Release Burpee

Do all exercises and after each round drop the bottom exercise until you have dropped all exercises.

At the completion of each round complete 25 box jumps before beginning next round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The world we live in is not very different from the world Jesus was born into. Difficult, exhausting, confusing times with governments asking their citizens to follow their lead (census). The value of human life was at a similar level. After the birth of Jesus an unknown multitude of children were murdered. Nothing is new to our God. We, His creation, are not doing anything that would surprise Him. He is the same God today that sent His only Son to save His creation. He cannot be surprised, fooled, lied to, or deceived. He is coming again.
MOLESKIN:

ANNOUNCEMENTS:

50/50

THE SCENE: Warmish with a rain tease.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get out of truck.
THA-THANG:

Shuffle loop 2:1. Negative Merkin x 20 each 1/2 mile.

5 rounds on track:

  • Lunge 15/leg
  • Bent Rows 30
  • Presses 30
  • RDL 30
  • BBS 30
  • Loop around track

Make loop with sandbags. 15 Lunges per leg each 1/2 mile.

MARY:
COUNT-OFF & NAME-O-RAMA
2 wild and crazy guys.
CIRCLE OF TRUST/BOM:
MOLESKIN:
7 miles. 1,030 reps. Heavy stuff. Those negative Merkins tho 🥴
ANNOUNCEMENTS:

Not so silent night

THE SCENE: Cool 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40 IC

T-Plank Arm Circles x 10 (Each side, each direction)

Tempo Squat x 20 IC

5 Burp OYO
THA-THANG: RUCK OR CMU NEEDED

Four Rounds: 20 Reps each

  • 8-count Man Makers
  • Sit-ups (ruck/CMU on front)
  • Thrusters
  • 4-count flutters (ruck/CMU overhead)

Three Rounds: 20 Reps each

  • Squat (ruck/CMU overhead)
  • skull crushers
  • curls
  • 4-count mtn climbers

Duck Walk: Ruck on back and duck walk 10 yds, complete exercise, ruck on front duck walk 10 yds, complete exercise, etc.

  • 20 squats
  • 20 push-ups
  • 20 Imperial squat walker (4-count)
  • 20 Rev lunges (each leg)
  • 20 shoulder taps (2-count)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Believe the miracles that were performed by God for Jesus’ birth. Angels appearing, stars shining, and Kings fooled. The same God that sent His Son to this Earth is the same today as he was then. These are not “stories”. This is our history, our heritage, our story. Learn it, know it, repeat it.
MOLESKIN:
Research project: How old was John the Baptist when Jesus was born?
ANNOUNCEMENTS:

Contact

THE SCENE: 30 degrees with snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 IC

Overhead Clap x 40 IC

Imperial Squat Walker x 15 IC

Shoulder Blaster: Arms to front from hips x 30, Arms side to front (seal clap) x 30, 10 shoulder presses. All IC

THA-THANG:

4x4s: 10 reps – 4 burpees, 4 push-ups, 4 (4ct) mtn climbers = 1 rep.

Catalina Wine Mixer (10 reps): Plank, Pharaoh (left arm then right arm to elbow), up from Pharaoh in same order, push-up = 1 rep.

Burpee Broad Jump length of parking lot

Black Jack: 20 BBS then run to mid-point of parking lot and do 1 push-up. Then 19 BBS/2 push-up etc.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are separated by the pandemic. The only means of gathering to communicate and check on each other is to be out in the dark and snow at 5am or to make the effort to communicate by social media. Use the tools we have to make contact with the people around you. We have hundreds of contacts in our phones. Call someone you haven’t seen or spoken to in a while and say hello.
MOLESKIN:

ANNOUNCEMENTS:
F3 Brickyard 3 year anniversary is this week. Contact PAX and get them out!!

Turkey Burn & Churn

THE SCENE: A brisk 48 degrees calm & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s which yielded a penalty of 10 burpees since Switchgrass was 5 off, Windmills, Cherry Pickers, OH Claps, Seal Claps front & rear, OH Press in the Peoples Chair

Mosey to the track

THA-THANG:
3 rounds, each start with one lap around the track and aa set of bleacher stairs

Round 1: (lunge b/w yardage)

  • EZ 10 Burpees
  • 25 Yards = 25 Merkins
  • 50 Yards = 50 BBS
  • 75 Yards = 75 Squat Jumps (pain)
  • 100 Yards = 100 Plank Jacks

Bernie to end zone for ROUND 2: (bear crawl b/w yardage)

1 lap around, bleachers

  • EZ 10 Man Makers
  • 25 4 ct. Mtn Climbers
  • 50 Am Hammers
  • 75 Imp Sqt Walkers
  • 100 Smurf Jacks (pain)
  • Bernie back
  • 1 lap around, bleachers
  • ROUND 3: (jog b/w yardage)
  • EZ 10 pickle pounders
  • 25 Supermans
  • 50 Bird Dogs
  • 75 Squat Press
  • 100 SSH
  • Bernie back to EZ
  • Finish with one more lap and a set of bleachers
  • Return to AO
  • MARY:
    Flutter kicks, Gas pumps (Switchgrass primed the pump on the 1st set), FReddy Mercuries, Alt Crab reachers, Press Ups, supermans
    COUNT-OFF & NAME-O-RAMA
    4 HIMS:  Switchgrass, A-Rod, Fast-N-Easy, Natty
    CIRCLE OF TRUST/BOM:
    Positivity is infectious, spread it
    MOLESKIN:
    Pray for travelers & Herbie
    ANNOUNCEMENTS:
    Coffee outside what are we gonna do????