F3 Knoxville

Tag: Abacus

Reverse Sea Biscuit

THE SCENE: 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockettes

Mosey to the track across Northshore

THA-THANG:

10 Burpees, 10 merkins, 10 squats then run a lap

15 burpees, 15 merkins, 15 squats, then run a lap

increase number or reps by 5 then run a lap.  Once you hit 30 reps start reducing the reps by 5 after each lap.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Earn The Bird

THE SCENE: 30 degrees and yeah it was cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 15
  • Cockroach Merlin OYO x 10

THA-THANG:
Battle Buddy up and Mosey to the Track. While one PAX runs the loop the other PAX member performs the circuit. AMRAP

  • Caterpillar Tapout Merkins x 5
  • Lungey Squat x 10
  • Jane Fonda’s x 15
  • Heel Tap Merkins (2 CT) x 20
  • American Hammers (4 CT) x 25

MARY:

  • Flutter Kicks IC x 50
  • LBC’s IC x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thanksgiving is great time to bring to the forefront what we’re thankful for. I believe this PAX does a great job of that week in and week out. Today I’m thankful for this PAX. You men have really helped bear my burdens and I’m thankful to be a part of this group.
MOLESKIN:
WaxJob, again, decided to show up shirtless. And never complained. Split Jack’s were renamed Jane Fonda’s by Ribbed. The PAX were treated to Jocko’s psychological warfare and other classic workout tunes. Plus we had a couple of travelers T-Pimp, Choir Boy and Spam made the journey out this morning. Also Mayberry said he would be back for seconds. #EarnTheBird
ANNOUNCEMENTS:

Station Work

THE SCENE: 45, clear, dark

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was explaining the exercises

THA-THANG:
Seven stations in a circle.  Do 25 reps at each station, then run a lap around the outhouse.  Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.

  1. KB Swing:  several size KBs
  2. Squat Press:  20# slam ball, 25# med ball.  Hold the ball, squat down and press it as high as you can throw it.
  3. Curls:  25# & 30# dumbbells
  4. Squats:  60# sandbags
  5. OH Press:  35# dumbbells, golden cmu
  6. Bent over rows:  barbells with 35# on one end
  7. Lunge:  35# weight plates.  Lunge out & back.

MARY:
none

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Spoke from Matthew 14.  The story of Jesus walking on water.  Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea.  Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm.   This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm.  Life is this way – Jesus told us the Christian life would be difficult.  Do not believe the lie that says storms only arise in your life because you are outside of the will of God.  Quite the contrary, storms are often the mark of a Christian following God’s commands.

MOLESKIN:

ANNOUNCEMENTS:

Slow & Heavy Wins the Race

THE SCENE: Cool and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC, Baby Arm Circles Forward x10 IC, BAC in Reverse x10 IC, Stretching OYO
THA-THANG:
20 Minute AMRAP: With a Battle Buddy PAX Completed the Following with a Ruck/Sandbag/ or CMU

  • 20 Curls
  • 20 Presses
  • 4 Ct. Flutter Kicks
  • Squats
  • Coupon Carry to the end of Parking Lot and Back

DORAS

  • Partner A Bear Crawls to fence and back while Partner B begins with the following exercises and reps:(Swap when partner A returns and the reps are cumulative between the two partners)
    • 200 Rows
    • 150 Coupon Swings (Just like kettle-bell swings)
    • 100 Tricep Extensions

MARY:
60 second Hello Dolly Burnout
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Something that I have been struggling with as of late is speaking too much and not listening nearly enough. Challenge for the day is to listen more and talk less and see how much it steers our day on a more fruitful and prosperous path for everyone. God gave us two ears and one mouth for a reason. 
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.