F3 Knoxville

Tag: Curveball

12th days of Christmas at F3.

AO: asylum-pm
Q: Pusher
PAX: Steam, Lilydipper, Brick, Welch’s, Pusher, Flashback, Drum Major (Mike Johnston), Curveball, Lizzy, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 11 HIM and Redcard too.
WARMUP:
Motivator 5
Baby arm circles/ reverse / overhead
Slow tempo squat
Twisties
Trunk Stretching on your six

THE THANG:
12 days of Christmas workout (suicide)
1-6. And 6-12. Gift from Pusher 😊🎄🎅
1st Bigboy
2nd Hello Dolly
3rd day Flutter kicks
4th day Carolina Dry docks
5th Burpees
6th diamond merkins
7th Merkins
8th Jump squat
9th Squat
10th Bobby Hurley
11th Lunge
12th Side straddle hops

For the Christmas Eve (Noche Buena)
4 stations
1st Carolina dry docks/ Merkins/ Wide Merkins
2nd LBC / Bigboy sit ups/Fluttek kicks
3rd overhead/ Baby Arm Circle/ Reverse
4th Rocky Balboa/ side straddle hop/ Mountain Climbers
10 reps all exercises

Mosey to Haslam Rock
Side straddle hop 12 reps
Mosey to the No parking sign and IRKINS 12 reps and Jailbreak back to AO
Stretching Cobra and Finally
ATM ( confusing atm). 😊

ANNOUNCEMENTS: the Forge with Steam and Brick

Word : Don’t let anybody that you can’t do it. If you have a dream, protect it

IPC Week 3 @ Shamrock

AO: shamrock
Q: Mermaid
PAX: Betty, Eliza, Anchorman, KickFlip, Tailhook, slappy, Bed Wetter, Mermaid, Base Salary, Voodoo, Nacho Libre, Curveball, LeBling, The Situation, Toretto, Paper or Plastic (Bryan Berry), Swiftie
FNGs: None
COUNT: 17
WARMUP: mosey to the CMU’s
THE THANG: IPC Week 3
MARY: None
ANNOUNCEMENTS: none
COT: Don’t be afraid to own up to your weaknesses. One of mine is prayer. I have been pondering Job this week, and how even in his anger, he was prayerful and God was pleased with him because he prayed. I know that my prayer life can improve, and that I need to be willing to “talk” to God more. Where are your weaknesses, where can you improve? Don’t be afraid to be vulnerable with this group and seek improvement. Also, when addressing a weakness, start by looking in the mirror, don’t start by blaming others.

The Velcro Mile

AO: the-equalizer
Q: Stripped
PAX: Bookman, Blindside, Stripped, mouthwash (Mike), Curveball, Snitch (Cory Beilharz ), High Heels (Henry Ritchie), Snowbird, Headgear, Madoff (Daniel Hereford), Ice Cold, Utah
FNGs: None
COUNT: 12
THE SCENE: Almost Fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x5
SSHx30 IC

THA-THANG:
We took a trip around the track today. Stations included:

Dips x5 —
Flutter Kicks x5 —
Merkins x5
Plank Jacks x5
Pull-Ups x5
BBS x5
Squats

On each subsequent lap, we increased rep count by 5.

MARY
Box Cutters IC x10
American Hammers IC x10

STRETCHES

Thank you Sir, may I have another?

THE SCENE: Comfortable and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Mountain Climbers, Goofballs (Everyone’s favorite), Tie Fighters

THA-THANG:

Partner up

Run to 50 yard line – 10 side straddle hops and run back and take over for your partner.

100 merkins

100 BWS

100 lunges

50 BB

Once completed, 100 yards – 25 yards broad jump, 25 bear crawl, rinse and repeat.

Mosey to bleachers

25 step ups each leg

25 dips

Mosey back to field.

Find your partner again. 30 yards this time and 10 SSH

30 burpees

30 Carolina dry docks

30 snow angels

Mosey back to bleachers

15 step ups each leg

25 dips

Run the bleachers 1X

MARY:
American Hammers, WW2 sit-ups, Flutterkicks, Hello Dollys, reverse crunch, LBC and burpees until times up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Q3.6 “Manana is a crackpipe” Don’t procrastinate. Move.
MOLESKIN:
Prayer requests – Father’s Day weekend
ANNOUNCEMENTS:
F3 in the nude. Convergence.

The Return of No Glove Love

THE SCENE: Insert info about the weather, etc.

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires

Oscar Meyer FNG