F3 Knoxville

Tag: Biohazard

Pigs in Zen

THE SCENE: Clear, calm, mildly humid, just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Propeller Arm circles (OH, Sides, Fronts) FWD & BWD IC at least 10 each up to 14, Imperial SQT Walkers x 20 IC, Bobby Hurley’s x 20 IC, SSH’S x 25 IC, Toy Soldiers x 10 IC, Tempo SQTS x 10 IC
THA-THANG:
Mosey to football field where we do some 11’s ….1st & 10’s  where you start on the 10 yd line, with 10 MKN’s and 1 Burpee, sprint to opposite end zone, mosey back to the 20 and do 9 MKNS, 2 Burpees ……and continue until complete.

  • Daft Punk’s, 3 rounds of 12 IC
  • Bleachers Round-  2 steps up, 1 step down (all around and back)
  • Australian Nut Knockers under the Panther IC x 20
  • Mosey to Planters plymetric curb hops along the way b/w the pile-ons
  • 11’s:  Rd 1= Box Jumps & Incline MKNS  Rd 2= Triceps Dips & Derkins
  • Bear Crawl curb to curb x 6 rounds
  • Swifty Lap around the AO (large loop)

MARY:
Myrtl’s- forward legs, cross legs, Donkey kicks on all 4’s, Hip circles FWD / BWD x 10 each

Bird Dogs x 10 IC, Superman’s x 10 IC, Boat / Canoe’s

COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Fast-N-Easy, Biohazard, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Gave the guys 10 tips on finding your Zen.  Take time out of your day to slow down.  “Think, say, do”  Every action is first a thought.  Every thought has an intention.  Set clear and positive intention to “find zen.”
MOLESKIN:
Prayers for Biohazard’s father-in-law as he goes through tests and for Simmon’s church to find their zen
ANNOUNCEMENTS:

Natursize with intention

THE SCENE: Clear and Sexy with a little steam once your heartrate got up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Annies x10 IC (B) and bi-directional, CDD’s x 20 IC, Cheerleaders OYO x 25, Plank Jacks x 20 IC, Tempo Sqts x 10 IC
THA-THANG:
Mosey to football field for 2 rounds of corner to corner

  • Cone 1-  Crucible Mkns x 10, Rd2 BBS x 20
  • Cone 2-  Clerkins x 20 (pure hell), Rd2 Mtn climbers x 20 4 ct.
  • Cone 3-  Shoulder Taps x 30 2 ct. Rd 2- E2K’s x 40 (20 each side)
  • Mosey to Natty’s trunk for some brick coupons and then to the splash pad
  • At the pad:  7 rounds, starting with 10 reps and moving up by 10 each round.  Run a small circle around the bathroom where you stop to perform each time 25 reps with coupons of:  OH Press, Curls, Rows, Double triceps extension and then mosey back to splash pad for each round, rinse and repeato
  • 10 Hurpees (burpee w/ a clap)
  • 20 Derkins on bench
  • 30 Jump squats
  • 40 Monkey Humpers
  • 50 Alt single leg sqts w/ coupons
  • 60 LBC’s
  • 70 Lunges w/ coupons
  • Return to Natty’s ride to drop off coupons and then on to AO

MARY:
Flutter kicks x 20 IC, Never Cross Dollies x 8 IC, Bird Dog / Hip circles x 10 (B), Supermans x 20 IC, 1 Good Morning Abby
COUNT-OFF & NAME-O-RAMA
Herbie, Simmons, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Be intentional and lift others up with all you do and say.  Read Romans 15:5
MOLESKIN:
Pray for Spellcheck and his wife as they travel to Vandy for a round of chemo and prep for transplant
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Positive Ground

THE SCENE: Breezy 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s with 10 MMaker penalty, Windmills IC x 9, Cherry Pickers IC x 10, OH Claps (20)–>Seal Claps(20)–>Behind back claps(20)–>Drop to T-Plank arm circles(10 B & both dir) all in cadence
THA-THANG:
Mosey long way to field…stop at stairs with some fwd & bwd steps, sideways (B), heel stretch & 20 heel risers

  • Run 1 lap around track, go to bleachers for 11’s (Dips & Monkey Humpers) then back to field
  • EZ- 5 Burpees  Broad jumps between ex’s
  • 25 yd line= 25 MKNS
  • 50 yd= 50 BBS
  • 75 yd = 75 Sqt jumps
  • 100 yd= 100 plank jacks
  • Run lap, bleacher 11’s (incline Mkns / Squats)
  • ran out of time…so to the field for 100 yds of lunges
  • Mosey to AO to recover

MARY:
obsolete at Brickyard
COUNT-OFF & NAME-O-RAMA
Simmons, A-Rod, Tractor, Fob, Mr. Wedie, Biohazard, Natty

CIRCLE OF TRUST/BOM:
Positivity–> find your negative tendencies and squash them, hang with positive folks and show gratitude
MOLESKIN:
Prayers for Harrison White’s family following his sudden death
ANNOUNCEMENTS:
Stretch to avoid injury guys

It’s the Climb

THE SCENE: Warm, clear, workout weather, watch out you might get chased by the janitor for erratic behavior
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good Morning Abbie’s x 5, SSH x 30, Jim Thorpe’s x 2 (B), Cherry Pickers x 10 IC, T-Plank Arm Circles x 10 IC both directions (B), Bird Dogs x10 IC, Alt Shldr taps x 20 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back

  • Australian Nut Knockers x 20 IC
  • to Stairs for The Climb
  • Using Tabata….20 cycles 30 sec each
  • Run Stairs up and down x 30 sec in between each of the following:
  • Box Jumps
  • Reverse Lunge
  • Toe Taps
  • Reverse Sit Gas Pumps
  • Quick Feet Toe Tap Jumps
  • Reverse Sit Tricep Dips
  • Incline MKNS
  • High Plank Slow Mtn Climbers
  • Calf Raises
  • Step Knee Ups (to chest), alt legs each step

Head to Field

50 Yard Bear Crawl followed by 50 yard Crab Walkers

Bobby Hurleys until all HIMS complete

10 Man Makers IC

Return to AO- jog

MARY:
Supermans x 10 IC, Press Ups x 10 IC, Bridges x 10 IC, Bruce Lee x 10 IC, Gas Pumps x 10 IC, Freddy Mercury x 20 IC, /Flutter Kicks x 20 IC, Hello Dollies x 20 IC, Box Cutters x 10 IC, Captain Thors 1 round, Ring-o-fire Merkins 5 rounds, Windmills x 6 IC, Tempo Sqts x10 IC
COUNT-OFF & NAME-O-RAMA
Natty, Oscar, Tractor, A-Rod, Herbie, Biohazard, Fast-n-Easy
CIRCLE OF TRUST/BOM:
The battle of life is, in most cases fought uphill, and to win it without a struggle were perhaps win it without honor.  If there were nothing to struggle for, there would be nothing achieved.  Also, check out James 1:12
MOLESKIN:
Prayers for Tractor’s father-in-law pending biopsy results of suspected lymphoma and for Biohazard’s son dealing with teenage boyhood
ANNOUNCEMENTS:
Grab a Q, make it exciting, shock us, surprise us and sharpen yourself

Everyday is a new day

THE SCENE: Overcast clouds, 49°F, Feels like 47°F, Humidity 100%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x10 Forward and Backwards IC
  • Little of this and that, Some of these and those
  • Imperial Walkers x20 IC
  • SSH x20 IC

THA-THANG:
Mosey to the vehicles to grab our CMUs.

  • Every minute on the minute 5x Burpees
  • In between the burpees:
    • 100 CMU Thrusters
    • 100 CMU Merkins (one hand on CMU, do merkin, switch hand on CMU, do merkin, that’s 1)
    • 100 CMU BBS (no one finished this, most didn’t make it this far)

MARY:

  • Flutter kicks x20 IC
  • Tuesday mornings x15 IC
  • Captian Thors x5 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Jocko Willink – Every Single Day – https://www.youtube.com/watch?v=iRl1CK6NDiA

MOLESKIN:

ANNOUNCEMENTS: