F3 Knoxville

Tag: Biohazard

Leg day

THE SCENE: Overcast, 40°F, Feels like 38°F, Humidity 95%, Wind 3mph from SSE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x
  • Manly Arm Rotations 10x forwards and backwards
  • Little of this, little of that
  • Squats 20x
  • Burpees 10x

THA-THANG:

Mosey around the parking lot to the covered entry of the school

4 rounds
  1. Single-leg squat 15x
  2. Single leg Romanian deadlift 15x – stand on one leg, bend forward from hips, keeping your standing leg straight, opposite hand travels to standing foot
  3. Lunge 15 x
  4. Single-leg Glute bridge 12x
  5. Side plank 30sec
  6. Supermans 15x
10 Manmakers
3 rounds
  1. Lying hip clam 20x – Lie on your side with your knees slightly bent and one leg resting on top of the other. Raise your top knee as high as you can, pause, then lower back to the start. Complete all the reps on one side, then switch and do it on the other side.
  2. Squat 20x
  3. Clock Lunge – Right leg Forward, Right leg side, Right leg back, Left leg Back, Left leg side, Left leg forward
  4. Box Jumps 10x

MARY:

  • Flutter Kicks 25x
  • Cap. Thors 5x
  • Hello Dolly 25x
  • Circle of pain merkin style
  • Imperial squat walkers till time

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Natty
CIRCLE OF TRUST/BOM:

And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
Ecclesiastes 4:12 NASB
We need a group of men in our lives that can help hold us up when we are weak. We must be in a proximate and persistent relationship with these men to provide the strength when needed. If you don’t have a shieldlock established, start working on it now.

MOLESKIN:

ANNOUNCEMENTS:

brickyard invasion JUCO

THE SCENE: Cool  32’F
F3 WELCOME & DISCLAIMER  Screwed that up!   10 Burpees

WARM-O-RAMA:

had to get to the Coupon PileMosey– walked  M.A.R.S up 10  and Down 10

Mosey — Imperial Squat Lunger 10

Mosey– Walked     Over head Claps

Mosey — A little of this, that, get some more, do not forget that
THA-THANG:
With your Chilled Coupon,

50-40-30-20-10

Push-ups, straight arm raises, squat thruster, squat, twists

( on paper it looks so easy )

MARY:

had to get back to the A/O

Mosey — 10 ct LBC

Mosey — 10 ct Bicycles

Mosey — 10 ct Flutter kicks

At A/O gut buster No feet on the deck!

100 Flutter kicks, 75 hello dolly’s, 50 Bicycles, 25 box cutters

Ladder Run the parking lot

COUNT-OFF & NAME-O-RAMA
27 HIMs Strong
CIRCLE OF TRUST/BOM:
you may not always understand someones path, and seeking out to understand their path may not work.  But know that the lord put you in that individuals path for a reason.  you are given a choice just as everyone else is.  What will you do with your choice.

 

I call to mind the merciful story of God’s love that we heard today in a spiritual retreat for the clergy.   the Priest speaker said that God knows the struggle of those who are addicted.   He knows that their efforts are flawed and weak.   God also knows that with-in the fog of confusion, there is a soul crying to God for his help.  Like the good thief on the cross, you son will have the chance to hear the words, “Today, you will be with me in paradise.”

-Fr. Val Bartek

MOLESKIN:

ANNOUNCEMENTS:

Tractor Clause’s Christmas Eve Elf Training

THE SCENE: Warm (40) for December and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 LBAC IC front and back

15 Windmills IC

20 Imperial Walkers IC

5 Man-makes IC

21s, count out to 5 and then silent to 21.  Everyone did it perfect and avoided the penalty and do over.

THA-THANG:
This was a CMU workout to get Santa and his elves ready to deliver heavy packages.

  1. 50 OH Press, then Overhead CMU Carry (OHCC) to other end of parking lot
  2. 50 CMU Curls, then OHCC back
  3. 50 CMU block squats, OHCC to other end of parking lot
  4. 50 CMU BBS, OHCC back
  5. 50 CMU Ground to Overhead, OHCC to other end of parking lot
  6. 50 CMU Squat Thrusts, OHCC back
  7. 50 CMU block swings, OHCC to other end of parking lot
  8. 50 CMU Swith Arm merkins, OHCC back

Mosey to the planters:

11s on the planter boxes of Step-ups and Little Baby Crunches

Mosey over to AO and circle up for Mary.

MARY:
Time for some Jose Felicianos.  While “Feliz Navidad” is playing, circle up in plank position.  When Mr. F sings “Feliz Navidad”, do a merkin.  When he sings “I wanna wish you a Merry Christmas”, do a plank jack.  Merkin count: 21.  Plank jack count: 18.  Plank duration: 3:06.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Despite all the hustle and bustle, always remember that it’s really all about Jesus during the Christmas season.
MOLESKIN:

ANNOUNCEMENTS:

New Year Celebration with Coupons

THE SCENE: Mostly Cloudy, 38°F, Feels like 37°F, Humidity 70%, Wind 3mph from S
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • LBAC Forward & Reverse 10x IC
  • Merkins 10x OYO
  • Burpees 10x OYO
  • Little of this, Little of that, Some of these, and Some of those

THA-THANG:

Mosey to the coupon pile. Pick a coupon that you can work with.
Mosey to the splash pad.

  • Decreasing Rounds – Start with 30x then 25x/20x/15x/10x/5x
  • Exercises:
    • Overhead Press
    • Tricep Extensions
    • Front raises
    • Curl
    • Squats
    • Rows
    • BBS
    • Press
  • When finished with a round Mosey around the splash pad, then start the next round.
  • Mosey to the coupon pile to return coupons, Mosey to the AO.

MARY:

  • Flutter Kicks 25x IC
  • Captian Thor 5x IC
  • Hello Dolly’s 10x IC
  • Bruce Lee’s 10x IC
  • Box Cutters 10x IC
  • Circle of Fire (legs)

COUNT-OFF & NAME-O-RAMA
Herbie, Fast-n-Easy, Biohazard, Hamm, Belding, FNG – Boogaloo
CIRCLE OF TRUST/BOM:
It’s a new year. Time many make resolutions. Make concrete goals. Ones that are achievable but will take effort. A goal achieved through effort and hard work is better than one you just coast through. Set your goal, share your goal, have others hold you accountable, and then crush your goal.
MOLESKIN:

ANNOUNCEMENTS:

Gifts from a Dry Bag on a Damp Day

THE SCENE:

Unseasonably warm (59 degrees) and very damp with rain looming and some drizzle

F3 WELCOME & DISCLAIMER:

8 HIM’s were present with no FNG’s present. My name is Hamm etc. etc.

WARM-O-RAMA:

SSH’s, LBAC’s, Nolan Ryans, Dirty Reindeers, Reindeer Kicks, Bobby Hurley’s Cherry Pickers, Windmills.

Then we Nolan Richardson’ed to the setup where coupons and cones were located nearby.

THA-THANG:

There were two cones setup 20-25 yards apart.

There was a CMU and a 50lb Sandbag at the Gift Wrapping Station. While the rest of the PAX participated in the WOD, 2 HIMS were always manning the CMU and Sandbag as follows:

CMU: 25 Curls, 5 Brickees, AMRAP Monkey Humpers

Sandbag: 25 Curls, Cone2Cone Throws & Back, AMRAP Monkey Humpers

The rest of the PAX drew an exercise from the bag and performerd it in the manner of the Twelve Days of Christmas Workout. After each set a Mosey was taken around the AO and back to the designated area.

  • 1 – 8 Count body Builder
  • 2 – Plank Jacks
  • 3 – Mountain Climbers
  • 4 – Cone2Cone Lunges & Back
  • 5 – A Cone to Cone Bear Crawl & Back
  • 6 – Burpees
  • 7 – Shoulder Taps
  • 8 – Iron Mikes
  • 9 – Chain Breakers
  • 10 – Overhead Claps
  • 11 – Squats
  • 12 – Merkins

MARY:
HIMS instructed to MARY on their Own

COUNT-OFF & NAME-O-RAMA
Hamm, Fast-n-Easy, Herbie, Biohazard, A-Rod, Manilow, Simmons, & Tractor

CIRCLE OF TRUST/BOM:

“When we love something it is of value to us, and when something is of value to us we spend time with it, time enjoying it and time taking care of it.” M. Scott Peck

How often do we find ourselves ignoring opputunity to invest in our children, significant others, or people in general because we are distracted or entralled by something else (i.e. social media, cell phone, etc.) We do well to reduce these distractions and to engage with our children and others by learning about them and relating to them. In some ways this goes against our nature which we have to learn how to defy in order to have the best quality in our relationships.

MOLESKIN:

We prayed for our ability to cope with holiday stress, career decisions, and the Mend House.

ANNOUNCEMENTS:

Manilow will be on Q Thursday. Other Q’s are still available in December.