F3 Knoxville

Tag: Biohazard

Diego’s at the Splash Pad

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBAC F & B
  • Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

  • 7s
    • Sledge american hammers to Thursters
  • Diegos – P1 does exercise, P2 moseys around the splashpad path
    • 100x Merkins
    • 150x Overhead Press
    • 200x LBC
    • 250x Rock Curls
    • 300x Rock Goblet Squats
  • Drop off rocks
  • Mosey to planters
  • 7s
    • Dips to Derkins

MARY:

  • Flutter kicks
  • Hello Dolly
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

1 or 2 burpees

THE SCENE:  beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills  0 burpees

Imperial walkers 2 burpee

tempo squats 4 burpee

LBC forward 6 burpee

LBC ba-kerds 8burpee

TN Rocking chairs 10 burpee

THA-THANG

mosey to the back lot, 5 cones

5 burpees / bear crawl to each cone

on to the stadium, up and down all 4 stadium seating areas ( a lot of steps)

tempo merkins

SSH

5 burpees

gotta go back reverse the process –

back to the front lot

Brickyard Bear Crawl to 10

time to change the oil

 

 

MARY:
Capt Thor

Flutter kicks

hello dolly

COUNT-OFF & NAME-O-RAMA
Fob, Charmin, Biohazard, Herbie, Simmons, Fast -and -Easy
CIRCLE OF TRUST/BOM:

you are not guaranteed tomorrow, cherish today.  My wife was in AZ all week taking care of her Grandparents, who really had no idea who each other are and they are struggling with Dementia and Alzheimer’s.   While she was there they started looking at Photo albums that my wife hadn’t seen.  While looking at them, they started to make comments about how they missed each other.  They had a moment where they remembered each other. A couple that have been married for over 60 yrs were given 5 mins together to remember.  Cherish your loved ones.
MOLESKIN

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.

Brickyard Dirty Dozen

THE SCENE: 60’s and humid at the Brickyard
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial Walkers, 10 Windmill all IC
THA-THANG:

Mosey around the school to the track for the Bataan Death March modified to 3 burpees.  We did 3 laps and stopped behind the endzone with the asphalt pad which had a contraption that looked good enough for some supine pull-ups.  Do 10 pull-ups and run to the top of the stadium and do 10 squats.  Run back down and repeat except add 10 dips as well.

Mosey to large parking lot for The Dirty Dozen.  Perform noted excises at each corner (a total of 4 times).

1st lap:

  • 12 merkins
  • 12 squats
  • 12 Freddie Mercury IC

2nd lap:

  • 12 diamond merkins
  • 12 jump squats
  • 12 Flutter kicks IC

3rd lap:

  • 12 Peter Parker’s with merkin
  • 12 iron Mike’s each leg
  • 12 heels to Heaven

Mosey back to the front of the school and replace the shovel flag.

MARY:
20 Hello Dolly IC and the Protractor until time is called.
COUNT-OFF & NAME-O-RAMA
8 in attendance today including one FNG, Fob.
CIRCLE OF TRUST/BOM:
Proverbs 22:6 – “Train up a child in the way he should go, even when he is old he will not depart from it.”  Remember the things we do to “train” our children. A lot of time YHC does more correction and instruction and less showing love.  Our children need to know that we love them and that is very difficult when all they see is discipline.  Break out of your manly comfort zone and show your love for your children.
MOLESKIN:
Welcome FNG Fob!  I enjoyed my first Q at the Brickyard.
ANNOUNCEMENTS:
Convergence at the Asylum on Memorial day.

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: