F3 Knoxville

Tag: Biohazard

Compassionate One

THE SCENE: cool clear and 46 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo MKNS x 10 IC, then no rest (all x 20 IC) Seal Claps, OH Claps, OH Press, Moroccan Night Clubs (B).  Tempo Sqts x 20 IC, Toy Soldiers x 10 IC, Cherry Pickers x 10 IC, Happy Jacks x 4 sets IC

THA-THANG:
Aiken Legs x 3 Sets

Mosey to Back  but perform 20 Australian Nut Knockers on wall on the way

then some 11’s (Incline MKNS & Monkey Humpers) on the stairs

Head to field: (3 Laps)

  • Lap 1 Bear crawl every 10 yards to the 50.  perfom 10 MKNS on every 10 yd increment, sprint back to goal line
  • Lap 2 Broad jump every 10 yds and perform 10 BBS every 10, sprint to goal
  • Lap 3 Crab walk every 10 and do plank jacks on the 10’s, sprint back
  • 2 Laps around the track Indian Run
  • Return to AO

MARY:
Back Planks x 10 IC, Gas Pumps x 20 IC, Bruce Lees x 10 IC, Crab Reachers x 20 IC, Freddy Mercs x 20 IC, Hello Dollies x 20 IC, Flutters x 21 IC, 6 SSH IC
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Gepetto, Biohazard, Simmons, Gmail
CIRCLE OF TRUST/BOM:
Romans 15:5
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics Nov 5th and Gepetto wants to pass the torch

AMRAP, Run & Speedy Finish

THE SCENE: Gloomy of course
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

Side Straddle Hops Temp Squats
Cherry Pickers Claps: OH, Front
Arm Circles Mosey

THA-THANG:

AMRAP while partner runs, then switch, then next exercise. X 3 rounds
BBS
SSH
Mountain Climbers
Bobby Hurley’s

4X400 W/ 200 recovery
Waiting on 6:
JLOs Shoulder taps
LBC OH Claps

MARY:
No time
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:
A point form Jordan Peterson’s book “12 rules for life” Rule #2 Treat yourself like you’re someone you’re responsible for helping. Coach yourself. When we are the best version of ourselves we are more suitable to help/ lead others.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
IronPax challenge starts at Brickyard on Thursday.

Positives Rising

THE SCENE: Pleasant but humid around 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toy Soldiers x 13, TN Rocking Chair x 10 IC, Sumi SQT with flail leg (B) x 10 IC, Chinooks x 10 IC (B). FWD arm circles (Osprey) x 10 (B) IC, Seal Claps x 20 IC, OH Claps x 20 IC, OH Press x 20 IC
THA-THANG:
Run up and down Brickyard Hill with 3 stations each way–

  • 1)  10 8 CT MM’s
  • 2) 10 Hand Release MKNS
  • 3) Apollo Onos x 20
  • (4) Plank Jacks x 20 IC
  • (5) IMP SQT Walkers x 10 IC
  • (6) Mtn Climbers x 20 IC
  • Then run to Bleachers and perform 11’s of Incline MKNS & Dips
  • Return to School wall and do SQT / JUMP  / Reachers x 5 (B)
  • Australian Nut Knockers x 15 IC (the boys were tired we couldn’t make 20)
  • 11’s at the Planters:  Box Jumps & Seal Claps

MARY:
Bruce Lees x 6 IC
COUNT-OFF & NAME-O-RAMA
Natty, Geppetto, Biohazard, Gmail
CIRCLE OF TRUST/BOM:
Act so others are motivated to see you again, remain positive
MOLESKIN:
Prayers for all the homies who could not be here for this uplifting and invigorating Q
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pot shots for Not

THE SCENE: Muggy humid clear and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25, Tempo SQTS x 10, Tempo MKNS x 10, Windmills x 11 IC, Weedpickers x 8 IC, Imperial Walkers x 20 IC
THA-THANG:
Mosey to the OG Lifehouse: (2 rounds)

  • 1) 10 8CT MM’s OYO followed by a free throw shot, every miss requires a Burpee (up to 10 shots)
  • 2) mosey to Haunted House lot and lunge 1/2 way and broad jump the remainder  (second round its follow the leader like the Simmons Snake)
  • 3) Mosey to bottom of Norm Hill and do 30 BBS—> sprint to top of hill—>25 Monkey Humpers
  • 4) Mosey to next stop sign and perform 25 HR MKNS
  • 5) Mosey down hill to RR tracks and perform 50 mogul hops over tracks
  • Repeat steps 1-5
  • Return to OG Lifehouse and one last BB shot for redemption
  • Mosey back to AO dribble and ball pass

MARY:
CrissCross BBS IC 4CT x 10, Side-lying leg raise and reach 4CT IC x 10 (B), crab reachers x 20 IC, Bruce Lee’s IC x 11, Hello Dollies x 20 IC, Flutters x 20 IC, Freddy Mercs x 20 IC, Gas Pumps x 20 IC, Supermans x 15 IC
COUNT-OFF & NAME-O-RAMA
Simmons, Biohazard, Switchgrass & Natty
CIRCLE OF TRUST/BOM:
Makes someone’s bad day better
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Get the Balance Right

THE SCENE: Clear, warm, very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Mkns x 10, Tempo Sqts x 10, Thai Fighters IC (B) x 10, Seal Claps IC x 12, OH Press IC x 10, Cherry Pickers, OH Claps IC x 20, Real Cherry Pickers x 10 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back lot for Stations, everyone starts at a different station, complete the ex and reps and run to next station until complete

  • BBS x 50
  • Kettle Swings x 25
  • Bobby Hurley’s x 25
  • 4 Ct Mtn Climbers x 50
  • Man Makers x 25
  • OH Press x 50
  • Plyotramp 2 ct. side hops x 25
  • MKNS x 50

Indian Run to AO passing the flag

11’s at Planters:  Tri-Dips & Box Jumps

MARY:
Flutter Kicks x 25 IC, LBC’s x 25 IC, Gas Pumps x 15 IC, Hello Dollies x 20 IC, Capt Thors, Freddy Merc’s x 20 IC, Ring of Fire Mkns (3 rounds)
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Geppetto, A-Rod, Gmail, Fast-n-Easy, Natty
CIRCLE OF TRUST/BOM:
Ecclesiastes 8:15

“I arise in the morning torn beween a desire to improve the world and a desire to enjoy the world,” EB White

Get the Balance Right…Depeche Mode, RIP Andrew Fletcher
MOLESKIN:
listen to that voice in your head (the good one)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.