F3 Knoxville

Tag: Biohazard

Speak Up Lead the conversation

THE SCENE: Super humid and sticky, but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 
Cherry Pickers x 10 IC, Windmills x 8 IC, Standing SLR’s x 5 (B) IC, Standing single leg circles FWD & BWD IC (B), Tempo Squats x 10.
THA-THANG:
Mosey to track

Run 400 meters and finish Lap 1 with: 15 Burpees, 15 BBS, 15 SQTS, Lap 2- 10 Burpees, 10 BBS, 10 SQTS, Lap 3- 5,5,5 of each

Finish with complete set of Bleachers stairs up and down and OYO exercise until group is through

Goal Line:

ROUND 1:  25 MKNS–> crabwalk 30 yds –> 50 OH Claps sprint backwards sprint to the goal line and finish with 5 8CT Manmakers

ROUND 2: 25 Jump SQTS–> Bear Crawl 30 yds–> 50 OH Press backwards sprint to the goal line and finish with 5 8CT Manmakers

ROUND 3:  26 SC Mtn Climbers–> Duck Walk 30 yds–> 50 SSH backwards sprint to the goal line and finish with 5 8CT Manmakers

Mosey back to AO

MARY:
Gas Pumps x 20 IC, Crab Leg alt foot touches x 20 IC.
COUNT-OFF & NAME-O-RAMA
Natty, Hamm, Tractor, Oscar, Herbie, Suave, Biohazard
CIRCLE OF TRUST/BOM:
discussion about having the courage to speak up when remaining silent is not enough
MOLESKIN:
Prayers for teachers, parents, students in school starts in the midst of pandemic, prayers for Tractor’s wife & her job search
ANNOUNCEMENTS:
Someone teach A-Rod how to tell time as well as warm up the old guys.

Be a Light

THE SCENE: A cool dry 70……NOT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toy Soliders, Sprinklers, OHC, Little of this and that, Hammy stretch,

THA-THANG:
Mosey to FB Field

Double Quarter #er with Cheese

  • 25 Merkins then Bobby Hurleys
  • 50 squats then CDD
  • 75 MTN on the 4ct then ISW
  • 100 SSH then Air Presses
  • Planks and Flutters till 6 was up
  • Burpee Dans – increase Burpees until 50 yard line then decrease to the goal line
  • Flutters and Sucky Sit-ups

MARY:
We did 41 HBD MM, then Australian Snow Angels followed by some side crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be a Light – listen to the words of the song Be a Light by Thomas Rhett

All About the Benjamins

THE SCENE: Foggy, Humid and HOT
WARM-O-RAMA:  SSHx25, Cherry Pickers x 10, Windmills x 10, Tempo Squats x 10, OH Claps x 10, Seal Claps x 10 (All Ex’s IC)
THA-THANG:

Grab CMU or Ruck Sack and mosey to the trackSometimes

  • ALL About the Benjamins (w/CMU): 25 curls 4 girls, 25 Walking Lunges (WL’s), 25 squats, 25 WL’s, 25 OH Press, 25 WL’s, 25 Mtn Climbers 4ct., 25 WL’s
  • 1 lap run around track
  • Hit the Stairs for some 11’s:  Merkins on bottom, monkey Humpers on top.  Early finishers do tricep dips until all done
  • 1 Lap run around track
  • Goal line-  6 burpees–>bear crawl to 30 yd line, 5 BBS…rtn to goal line repeato–> 4 then 2 BRPs and all other the same.  Early finishers do rows and swings with CMU
  • Return to AO with CMU
  • MARY:

Freddy Mercury x25 IC, Flutters x 20 IC, GASPumps x 20IC, Tempo Merkins x 10, Hello Dollies x 20 IC, Supermans x 15, Bird Dogs x3 each side 10 count
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Attract what you expect, Reflect what you desire, become what you respect, mirror what you admire!
MOLESKIN:
Prayers for Hill Henry, Filter and his achilles, and some unspokens from Simmons.  Natty off to Detroit
ANNOUNCEMENTS:

Charles Bronson founded Bronson, MO – change my mind

THE SCENE: Clear, humid 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Manly Arm Rotations x 10 IC EA ED

5 Burpees OYO
THA-THANG:
Charles Bronson: Complete the reps for each exercise run/sprint 100 yards, bear crawl 10 yards, run back to start and begin next exercise.

  • 50 SSH
  • 50 Push-ups
  • 50 Burpees
  • 50 LBCs
  • 50 Jump Squats

Bojangles Biscuit w/Blueberries: 4 laps. Slow on turns and sprint straights. 10 burpees at end of each lap.

MARY:
10 Count Body Bags

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all love Santa. We love that he “brings” us gifts, but he is irrelevant for 10 months out of the year. We have a Saviour who is relevant 24/365 and the gifts have already been given, they just need to be claimed.
MOLESKIN:

ANNOUNCEMENTS:

I think I’m going to puke

THE SCENE: 70, steamy, balmy, rain, sweaty, pretty much an F3 kinda day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

MAR’s

t-plank MAR’s

merkins

tempo squats

THA-THANG:
Brickyard Bear crawl descending starting @ 11.  Some of us understood the instructions, others just did a lot of merkins

mosey to back field

WRR

bear crawl the football field, merkins, BBS, burpees the 10s Bernie back after each rotation

last rotation was straight bear crawl the length of the field

MARY:
Flutters, Dollys, Superman

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Find the hidden message in the lords guidance.   It is easy to become upset with the current situation, but the lord will provide opportunities for you to take, but you have to call to him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.