F3 Knoxville

Tag: Blacklung

Swirly won’t write a bb Q

THE SCENE: dark and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh

Cherry pickers

Tempo merkins

Mosey around half the park
THA-THANG:
Small hill behind the AO, run up the hill do the exercise then run down hill and do exercises. Repeat for all exercises.

Exercises at top of hill merkins add 10 each trip up to 40.

Bottom of hill squats, add 10 each trip up to 40.

Circuits

40 seconds of work, then recover by running up the hill and back.

  • Merkins
  • Box jumps
  • Weighted tire pull
  • Battle rope
  • Goblet squats with dumbell
  • Sandbag shoulder toss
  • BBS
  • Jump rope
  • Shoulder press
  • Kettle bell swings

Run to field at top of hill

MARY:
Ring of fire merkins 5 down to 1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reach out and get to know your brothers and develop a close knit brotherhood like swirly has.
MOLESKIN:
Swirly being an Alabama fan can’t handle writing back blasts.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Super Saturday

THE SCENE: Freaking gorgeous and 66 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Smurf Jack/SSH/Star Jack intervals followed by 5 OYO burpees

Indian Run to the playground

THA-THANG:

Super 21s from the playground to the parking lot. Pax could choose between pull-ups, dips, derkins, or squats on one side and Merkins, v-ups, Freddie Mercury, or LBCs on the other side. PAX were instructed to move between stations any way other than running or walking. Bear crawls, high knees, Bernie Sanders, etc. were used to mix it up.

After 30 minutes of fun we moved on to Wham-O lunges and then returned for a second set of Super 21s. This time we ran between stations.

MARY:
We ca$hed out with ATMs and 20 box cutters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Never forget that you are a leader, especially of your own actions. Don’t give in to comfort and complacency.
MOLESKIN:
We missed Mayberry today, but we got a bonus Farva sighting so that was cool.
ANNOUNCEMENTS:

Route 66

THE SCENE: 65 and slight sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 10 forward & back, followed by 10 tempo Merkins and Failure to Launch

THA-THANG:
Route 66 classic with the follow rounds: SSH, Merkins, pistol squats, Freddie Mercury, ranger merkin, oblique crunch, alligator merkin, American Hammer, Rocky Balboa.

PAX that finished early got to start 11s with Merkins on one end, BBS on the other, and broad jumps in between.

MARY:
Mountain Climbers x 25 IC

Plank Jacks x 25 IC

Box Cutter x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lots of chaos happens to us and it often puts us into situations you can’t control. You can, however, control your actions. React intentionally to this chaos and don’t let it control you. You can deal with the situation and be positive, or you can deal with it and be frustrated. The positive route is way easier.
MOLESKIN:
ANNOUNCEMENTS:

TRIP TO COLOMBIA

THE SCENE: Steamy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARSOC Shortcard
THA-THANG:
4 Corners @ soccer field: Increasing Colombian Neckties  (12 rounds)

Stadium Hill : rounds of 30-20-10 of Werkins at bottom, run up hill, Monkey Humpers at Top, run down hill.

Parking Lot: rounds of 30-20-10 of Pullups, run, Jump Squats, run.

MARY:
Dealer’s Choice: Flutters, Yoga Planks
COUNT-OFF & NAME-O-RAMA
10 HIMs plus a Pre-Run Guest (Shooter)
CIRCLE OF TRUST/BOM:
Obedience to the Lord affects everyone around you, not just you. We often don’t see the ripple affect but it is there. Q used Tank’s obedience in his charity work as an example and how it has affected the Q and others to be better, to love others the way we should. Obey and let God use your obedience to carry out His good and perfect will.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Junk’s wife, Dreadlock’s wife and son, and Tank’s friends who are recovering from a loved one’s suicide.

A Lot of Work and a Little Fun

THE SCENE: mid 60’s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • OYO stretches

THA-THANG:

  • 3 laps around the long island doing 10 reps of the following at each end (6 total sets)
    • Plankjack (4ct)
    • Single arm/leg/plank raise.   Don’t know the real name for these, but they’re good for your core!
    • Spread eagle merkins
  • Mosey to concrete bleachers
  • Elevators
    • R1 – 20 Derkins, run the hill
    • R2 – 20 Derkins, 20 single leg squats, run the hill
    • R3 – 20 Derkins, 20 single leg squats, 20 Incline merkins, run the hill
    • R4 – 20 Derkins, 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R5 – 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R6 – 20 incline merkins, 20 squat jumps, run the hill
    • R7 – 20 squat jumps, run the hill
  • Mosey (take a few steps) to the soccer field
  • DORAs.  Partner A does exercise, partner B run across soccer field & do 5 SSH.  Flapjack.
    • 200 Smurfjacks
    • 200 Shoulder taps
    • 200 Slutter kicks
  • Mosey to the far end of soccer field
  • Dizzy bat challenge
    • Each PAX takes a turn – must spin 10ish times around the bat and try to hit a ball off a tee
    • PAX alternate holding plank or Al Gore while their brother is spinning/batting
    • If you hit it:  PAX all run to the ball and do 5 burpees
    • If you miss:  PAX do 10 merkins
    • Rules of what to do on a hit/miss change at the Q’s discretion…

MARY:

none, out of time

COUNT-OFF & NAME-O-RAMA
11 strong:  La-Z-Boy, Tailpipe, Cornhole, Cosmo, Gibbler, Blacklung, Dreadlock, Stitches, Shooter, Swirlie, Bartman

CIRCLE OF TRUST/BOM:

Sometimes in life you hit a home run, and sometimes you strike out and fall on your face.  Celebrate the home runs.  When you strike out…pick yourself up, dust yourself off, and try even harder.

MOLESKIN:

ANNOUNCEMENTS: