F3 Knoxville

Tag: Blindside

Counting and counting

THE SCENE: 58
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

5 Cherry pickers

4 burpees

15 grady corn
THA-THANG:
Insert information about the workout.

  • Mosey to the ice palace on the base line
  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

Mosey to the tenis courts

  • 100 Squats
  • 200 BBS
  • 300 SSH
  • Run to the base line and back 3 times

MARY:
stretching and some pickle pounders and hello dolly
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:
Galations 5:1
MOLESKIN:

ANNOUNCEMENTS:
Prayer for WaxJob – Tweetie – Ribbed

No Stars, So No Gazing

THE SCENE: Beautiful & Clear, until workout time. No stars to gaze at…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Baby Arm Circles IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.


Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Dry Docks
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • LBCs

Station 4

  • Hand Release Merks
  • Single Leg Bridge
  • Imperial Walkers

MARY:

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog
  • Cobra Kai/upward dog
  • Pigeon Pose
  • Child pose
  • Downward dog
  • Upward

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Golden Rule

ANNOUNCEMENTS: HH. Waxjob. Q

PRAYER

Monday beatdown

THE SCENE: humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial walkers x10, tempo squats x10, Grady corns x10, Abe Vigodas x5, Butt kickers and high knees.

THA-THANG:
Mosey to outhouse

  • 7’s — pull-ups, then down the ramp to v-ups.

Mosey to splashpad

  • 20 dips and 20 derkins
  • Lap around the outhouse
  • Rinse and repeat x4

Mosey to flagpole

  • Lap around track with pain stations
  • Station 1 — 10 pull-ups
  • Station 2 — 20 diamond merkins
  • Station 3 — 30 Imperial squat walkers
  • Lap 2 = 10 wide merkins, 15 big bois, 20 squats.

MARY:
Captain Thors up to 6 and some Cobra Kai’s to finish.

COUNT-OFF & NAME-O-RAMA
10 HIM

CIRCLE OF TRUST/BOM:

Encouragement to pray for our leaders. In all the news, discussion, opinions, complaints, etc… the clear command in Scripture is for us to pray for them.

1 Timothy 2:1-6 — First of all, then, I urge that supplications, prayers, intercessions, and thanksgivingsbe made for all people, 2 vfor kings and all who are in high positions, that we maylead a peaceful and quiet life, godly and wdignified in every way. 3 This is good, and xit ispleasing in the sight of yGod our Savior, 4 who desires zall people to be saved and atocome to bthe knowledge of the truth. 5 For cthere is one God, and there is one mediatorbetween God and men, the man1 Christ Jesus, 6 dwho gave himself as a ransom for all,which is ethe testimony given fat the proper time.

IPC at the Equalizer

THE SCENE:  65 and Cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
everyone warmed up before hand
THA-THANG:
We ran out to the field and did the week 2 Iron Pax Challenge

Round 1: Burpees & Sprinting

Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

Round 2: Squrls & Coupon Carries

Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)

*Squrl = Squat while curling coupon up to chest.

Round 3: Overhead Presses & Rifle Carries

Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

Round 4: X-Factors, Bear Crawl & Crawl Bear

Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.

MARY:
mosey back to the AO and Warmed down.

we spent 8 minutes stretching.
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:

11-Seven

THE SCENE: 63°. Fantastic.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills || SSH IC | Grady Corns
  • Imperial walkers

THA-THANG:

11s then 7s – Start at Splash Pad, complete 10 of first exercise, use the prescribed method to move to the bottom of the ramp, complete 1 of the second exercise, etc.

 

  • 1st Set: Pull-Ups & Burpees | Movement: Lunge
  • 2nd Set: Bench Dips & Box Cutters | Movement: Crab Walk

MARY: Nah

STRETCHES: 

  • Ab stretch (cobra kai)
  • Hamstring stretch 
  • Groin stretch (butterfly)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: CONSISTENCY 

ANNOUNCEMENTS: Fill that Q Calendar. Show out for Ribbed & Trunk.

PRAYER