F3 Knoxville

Tag: Cosmo

It’s all fun and games till someone pulls a muscle

THE SCENE: The Truck Stop, 70degrees and moist but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some SSH, Cherry Pickers, this and thats and rocketts
THA-THANG:
Mosey to the field for some merican building zig zags

start at one corner. At 1st cone (20 yds apart) do 2 mericans. Add on 2 mericans at each cone till you make it through the course. Vertical lines sprint, horizontal lines squaty side shuffles. When finished flutter kick till 6 catches

Burpee tag, one person is the burpee master. If you get touched by them you have to do 10 burpees and then join them in catching the others till all are caught. ( This is where I pull my calf again.)

Mosey to the playground for some doracides. One partner stays and does exercises while other runs down parking lot in suicide manner touching line, back to start, next line etc for 6 lines. Pair must do 50 pull-ups, 100 mericans, 300 squats

move to hill behind playground for 7s. Squat jumps at top, dips at bottom.

Then….relay sprint race, 2 teams. Loser does 5 burpees

mosey long way around to the AO

MARY:
Not much time for much but holding a canoe position with flutter kicks and rowing for 45 secs
COUNT-OFF & NAME-O-RAMA
12 pax including one FNG (tanks cousin from Cincy) @flounder
CIRCLE OF TRUST/BOM:
God forgives sin and wipes it from his memory when you believe in him and his redemption of our sins and ask for forgiveness. Stop dwelling on previous sins and know you have been forgivin and move forward.
MOLESKIN:
I had to break one of the unwritten rules of F3….”if you can’t do it don’t Q it.” I pulled the calf BUT I already had the WO planned and although I could not complete the exercise, I didn’t want to deprive the pax of a good wo on my part. So….I proceeded.
ANNOUNCEMENTS:
2.0 workout today at 4pm

Declare who you will follow!

THE SCENE: 70 and Cloudy
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
SSH, Imperial Squats, Merkin Jacks, John Travolta, Baby Arm Circles, Seal Claps, Squat Kicks
THA Thang:

  • Two laps around parking lot of follow the leader (skip, lunge, Bernie, side shuffle
  • Number off 1-4 Four Corners: 20 curls w Babies-bear crawl to next corner, 20 MTN Climbers-broad jump to next, 10 Man Makers w Bricks-duck walk to next, 20 Jimp Squats-sideways bear crawl all 2 x Around
  • Quick two line Mosey to new Soccer field and do laps around field w battle buddy in the opposite direction when meeting drop and do 20 Patty cake merkins continue around when meet again do 20 patty cake big boys , R and R
  • Mosey to new path every light do 2 burpees x 10
  • mosey back to AO at baseline Doras with prisoners and 20 Dry Docks
  • Circle up Cock roach x 15 merkin Jacks x 10 Step Ladder x 15, Squat Jumps x 20

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:15 As for me and my house we will serve the Lord! So I challenge you to make your declaration on who you will chose to serve.
MOLESKIN:

ANNOUNCEMENTS:
None

Longest Day (Be A Man)

THE SCENE: 70 Degrees with 85% Humidity. Beautiful sunrise on the longest day of the year.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Merkins x15 IC
  • Freddie Mercury’s IC
  • Little baby arm circles forward/reverse x12 IC
  • SSH x 20 IC

THA-THANG:
Mosey to rock pile next to the Asylum.

Pick out a rock and don’t drop it until you’re done with 3 sets of:

  • 20 curls
  • 20 shoulder press
  • 10 american hammers (4 count)

Mosey to playground:

  • 11’s: Catalina Wine Mixers and Dips

Mosey to picnic tables:

  • 5 SETS:  Grab a partner and switch off between 10 table rows and wall sits.

Mosey to playground:

  • 40 flutter kicks (4 count) – in cadence
  • 25 Hello Dolly (4 count) – in cadence
  • ABC’s

Mosey to parking lot AO — full length parking lot lunges and bear crawl back.

COUNT-OFF & NAME-O-RAMA:

7 Men for a Thursday: Gibbler, Husker, Possum, Full House, Umbro, Cosmo, SlimShady

CIRCLE OF TRUST/BOM:

What does God say about being a man?  Millennials are picked on for being soft (which they are), but God’s definition of a man is not how we typically visualize a “real” man.

I Corinthians 13:4

I Corinthians 13:11

I Corinthians 16:13-14

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS:

Army PT Re-test

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

Cherry Pickers

Rockets

This n That
THA-THANG:
Mosey to upper soccer field for Army PT test

2 minutes of “Merkins

2 minutes of BBS

1 mile run for time

Mosey to playground

11’s – pullups and squats

Mosey to soccer field

10 merkins, run to mid field

20 bbs, run to other corner

30 squats, run a lap around the field

repeat

Mosey back to AO

MARY:
American hammer- Tank

Worm crunches/ penguins – Mayberry
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Truck Stop workout being scheduled for Wednesday afternoon, details coming soon