F3 Knoxville

Tag: Belding

Brickyard Competition Bear Crawl Team

THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Old School Stretches.  Legs, back, arms, SSH

tempo merkins, then merkins in cadence RR

tempo Squats
THA-THANG:
Insert information about the workout.

  • mosey to the back lot, then continue to mosey to the track,
  • 50 merkins, BBS, Squats, SSH Bear Crawl on the straights, and lunge on the curves.
  • RR 25 reps with a NUR and Run in between

MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
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.

B Team

THE SCENE: Clear and Humid…sixty something
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops
  • Arm Circles
  • Seal Claps
  • Overhead Claps

THA-THANG:
Indian Runs around track, then some kind of exercises…

Ascending Testicles on Wall

11’s on Stadium Steps – Monkey Humpers and Jump Squats

MARY:
Too time for such silliness

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Graduation Week for the kids…
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

For I know the plans I have for you….

THE SCENE: Clear skies, 71 and fair, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30 4ct Side Straddle Hops
  • 15 4Ct Big Arm Circles Forward
  • 15 4ct BAC Backard
  • 15 4ct Overhead Claps
  • 15 4ct Seal Claps
  • 10 Tempo Squats

THA-THANG:

Running around Emory Road

  • Frontier – 15 Merkins
  • Vaughn’s – 15 Hand Release Merkins
  • Halftime Pizza – 15 Derkins
  • PHS Planters – 15 Incline Merkins

Rinse and Repeat 4 times

MARY:
Flutter Kicks; Captain Thor

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Got a new job at HVA – Excited and SCARED…

Jeremiah 29:11 and Luke 16:10

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU Field Day

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-Ruck: 400m ruck toss (clean-out toss) with partner at track.

Baby Arm Circles x 10 ED EA

Imperial Squat Walker x 15 IC

8 Count BB x 10 IC

THA-THANG:
Flora 1-2-3: Partner up

  • 100 merkin- partner 1 does 10 merkin on CMU while partner 2 holds plank with feet on CMU. Flap jack
  • 200 CMU curls- P1 does 20 CMU curls while P2 holds CMU overhead (elbows locked). Flap jack
  • 300 BBS w/CMU on chest- P1 does 25 BBS while P2 holds feet 6-inches off ground and CMU over head

Hurricane Hoedown: Reps 7-6-5-4-3-2-1

  • Seated w/CMU at chest level IC
  • Slightly inclined (no CMU) IC
  • Normal with CMU overhead IC
  • Normal with BBS (CMU on chest) on 4 ct

Block Burners: Push CMU approx 40 yards. 11s with BBS at first cone and Merkin on CMU at second cone

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Corinthians 11:25 We will face persecution. Some more than others. Get up. Keep going. Find strength in those around you and from the Lord who loves you. Take as many with you into Glory as possible.
MOLESKIN:

ANNOUNCEMENTS:

High Fidelity

THE SCENE: Clear and Comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles Forward and Backward x10 IC
THA-THANG:
4 Rounds of 26 reps (Civilian Cadence Count) of: Merkins , Flutters (13 x 4 IC), Squats, Mt Climbers. Inidian Run by the PAX around the track in between each round.

Sandbag Carry:

-Each member of the PAX had their turn carrying an 80# sandbag around the parking lot loop by the “splash pad” while one person carried it the other PAX members held 10 second squat then did 10 reps of squats/monkey humpers sprinted to the other end of the parking lot and held variations of plank for 10 seconds followed by 10 merkins.

PAX went to playground and did dead hangs for 30 seconds, followed by 13, 4 ct American Hammers IC, dead hangs for 40 seconds followed by 13, 4 ct Hello Dolly IC, finished up by a 42 second dead hang (In honor of Belding) and 13 BBS OYO

MARY:
ATM cash out and boat/canoe
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Start your week off right by attacking the day with fidelity. Do not slack off to begin the week. This Monday is a precious gift from our Lord.
MOLESKIN:
Remember our city and our own prayer requests and needs of our brothers.
ANNOUNCEMENTS:
Hardship Hill