F3 Knoxville

Tag: Biohazard

Overlording It!

THE SCENE

Cool, nice crisp morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH, 15x LBAC, 50x Grady Corns
THA-THANG:
5 sets: 11 BBS, 10 Merks, 75 ft lunge w/cmu or ruck

Step-up at 5:00, 4:00, 3:00, 3:00, 1:00 rest, w/ cmu or ruck

60m suitcase carry, 60m bearcrawl, 44x AH, rinse repeat then 44X burpees

COUNT-OFF & NAME-O-RAMA

4 HIMS in attendance

CIRCLE OF TRUST/BOM:
Remember those who struggle w/addiction. Help prevent suicide. Honor and remember those who have served for freedom.

MOLESKIN

Honored Navy Seal, Chad Wilkerson

Remembered Grady Pickstick

Marine Corp Birthday, 11/10/1775

Don’t Forget Operation Overlord, 6/6/1944

 

 

 

Leftovers

THE SCENE: Clear and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH / Burpees IC (5 SSH / 2 BRPS) x 5, LBAC’s (B) x 10, Chinooks (B) x 10, Seal Claps x 25 IC, OH Claps x 25 IC, Windmills x 10 IC
THA-THANG:
Cone Diagonals- Run FWD / BWD then reverse HOP FWD / BWD

Mosey to Bank for Moguls 3 count x 50

  • Mosey to Norm Hill and along the way….10 MKNS, 25 Tricep Dips at old  Lifehouse, Lunges from Bojangles to Frightworks Sign
  • Norm Hill–>  Bottom  (R) Leg SGL SQT   Top  (L) Leg SGL SQT
    •                      (R) Leg Hop………………….   (L) Leg Hop
  •                              Alt T-Plank Arm Raises…..   Plank Jacks
  •                             BBS ………………………………………….   CDD’s
  •                             Imp Walkers ……………………    Smurf Jacks

25 reps of each, run to top, jog to bottom

Mosey Back to AO and run Diagonals again

11’s at Planter Box-  Dips and Incline MKNS

13’s Crab walk fwd and bWD with MKNs at the curbs
MARY:
Flutters x 25, Hello Dollies x 20 all IC
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Biohazard, Suave, & Fob
CIRCLE OF TRUST/BOM

Integrity
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Warm Your Nuts

THE SCENE: Clear and a cool 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Happy Jacks x 8 IC, Cherry Pickers x 10 IC, Good Morning Abbey’s x 10, T Plank Arm circles x 10 each direction (B), Boxer Victorious w/ Brix x 10 IC
THA-THANG:
Indian Run Mosey to Back lot (weave in / ot) alternating arms OG, out to side, curls with Br

  • Seven station cone workout:
  • 1) 8 CT Man makers x 10  Lunge to Station 2) Crab Clap (B) with Brix x 10 –> Broad jump to 3) Squat Thrusters w/Brix x 10–> Broad Jump to 4) BBS x10 double brick  –> Brix Bear Crawl to 5) Merkin double arm raise w/brix x 10 –> High Step to 6) SLR to Brix (B) x 10 –> Lunge to 1) Repeato
  • Mosey Back to AO

MARY:
Freddy Mercury x 40 IC, Gas Pumps x 15 IC, Superman’s x 20, Flutters x 25 IC, Crab Reachers x 15 IC, Captain Thors, LBC’s x 15
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Fast n Easy, Simmons, Hamm, Biohazard, Mr. Wedgie, Tractor, Dr. Feelgood
CIRCLE OF TRUST/BOM:
Make your voice heard but be respectable
MOLESKIN:
Pray for the Nation
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Full-Moon Seabiscuit

THE SCENE: Clear full-moon skies and 55.  Perfect for running.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH IC

10 Tempo Squats IC

LBACs

Mosey around the parking lot to get loose.
THA-THANG:
Seabiscuit

1 Lap around parking lot
Then 10 Burpees, 20 Merkins, 30 BBS
Increase Laps by 1 and repeat exercises.
Repeat up to 5 laps and then decrease by 1.

No one was able to complete every round, but lots of running did occur.

MARY:
Just enough time for a couple dealer’s choice exercises: Hello Dolly and Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Control the Controllables.  We can’t control what anyone else does, be it our spouse, boss, pastor, or the President.  We can only control our actions and reactions.  As leaders, husbands, & fathers, we must control ourselves and be accountable.
MOLESKIN:

ANNOUNCEMENTS:

Build-A-Blocks Play Date

THE SCENE: Mod humidity, clear and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH IC, Toy Soldiers x 10 IC, Donkey Whips x 10 IC, (B) Hip Circles on all 4’s x 10 (B) IC, Tempo SQTS IC x 10, OH Claps x 25 IC, Seal Claps x 25 IC
THA-THANG:
Mosey w/ CMU’s around the lot to the cones.  Perform Constructed Ex as follows:

  • 25 Hand release squats with CMU–> lunge to next cone
  • 25 UR Rows–> lunge to next cone
  • 25 Curls–> lunge to next cone
  • 25 (B) Trunk Rotation w/ CMU
  • 25 OH Press w/ CMU
  • Combine all previous exercises as one in order x 25
  • Leave CMU and do a lap back to it
  • Repeato in reverse except only do 5 reps of the combo and 25 each of the rest, lunging b/w cones w/ CMU in tow
  • Perform Cherry Pickers until last HIM has done 5
  • Perform another lap around p-lot
  • Crab walk to AO
  • lap back to CMU and walk it back to AO
  • MARY:

Star Gazer x 1 (for Tractor who used two brick instead of his CMU), Supermans x 10 IC, Press Ups x 10, Alternating single arm raises in plank position IC x 10, Flutter kicks x 30, Freddy Mercuries x 20, Crab Reachers x 10 IC, Boat-Canoe x 3
COUNT-OFF & NAME-O-RAMA
Suave, Biohazard, Tractor, Oscar, Fast-n-Easy, A-Rod, Mr. Wedgie, Herbie, & Natty all made it with proper attitudes!
CIRCLE OF TRUST/BOM:
talked about planting the seed, inspired from Armstrong (from Arizona) who is currently in Bend, OR planting the F3 seed. Check out 1 Cor 3: 6-9
MOLESKIN:
Pray for A-Rod on his trek to Idaho as well as all the teachers, students, admins, and families that must deal with the challenges presented by Covid-19
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.