F3 Knoxville

Tag: Detention

Trotline VQ

AO: asylum-am
Q: Trotline (Britton Carver)
PAX: Wham-o (Charlie Greene), My Precious (Hunter Dance), F3 Pluto ( Hugh Nystrom), p-nut, Hands, Cap’n Crunch (Ted Ancelet), Double Wide, Cat Gut (Mike Davis), Pac-man, Hot Tub (John Muller), Detention, Cosmo 2, Waffle House (Brady Greene), Bunny, Tropicana, Rainbow, Matlock (Bill Maddox), P3, Sawdust, Crank bait, Newton
FNGs: None
COUNT: 22
WARMUP:

Side stratal hops
Tie Fighters
Cherry Pickers
11’s
THE THANG:

With a Battle Buddy
9 rounds
1.Curls
2.Big boy sit-ups
3.lieutenant dans
4.overhead press
5.weighted FLK
6.weighted squats
7.merkins
8.hello dollys
9.Happy burpees

One partner was doing the exercise while the other was running a lap around the parking lots next to the cloud.
MARY:
Trip to the ATM with Waffle House

ANNOUNCEMENTS:
Appreciate everyone coming out for my VQ!

COT:
Proverbs 3:5-6
Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.

Twelve Rounds with the Champ

AO: asylum-am
Q: p-nut
PAX: Waffle House (Brady Greene), carverbritton77, Crawdad (Robbi Dickens), Rainbow, F3 Pluto ( Hugh Nystrom), P3, p-nut, Cap’n Crunch (Ted Ancelet), Matchmaker, Cowlick, Pizza-Pizza, clipper, breathstroke, Tropicana, Crablegs, Detention, Dimples, Edit, Sawdust, Ghostbuster, Bunny, Doublewide, Toto, Cinco, Hacker, QVC, Jilted, Wham-O
FNGs: None
COUNT: 28

WARMUP:
SSH, Cherry Pickers, Imperial Walkers, Self Huggers, BAC, BAC reverse, mosey uphill (10 four-count shoulder taps), mosey back
THE THANG:
12 Rounds around the AO with:
12 Merkins at corner one, 12 air squats at corner two, 12 four-count shoulder taps at corner three and 12 jump squats at corner four. Rinse and repeat with descending reps with each round (11, 10, 9, etc)

Partner up with a battle buddy:
200 uppercuts with a coupon; alternating strength work w/ one partner while the buddy sprints across the parking lot.

Mosey up the hill (10 merkins at the top); mosey back

200 overhead presses with coupons; one lifting and one running

MARY:
Hello Dolly
Scissor kicks
Bicycles
Hamstring/calf stretching
ANNOUNCEMENTS:
Please pray for a fellow F3 brother from NC that just lost his wife
COT:
Psalm 119:105. Keep in the Word and drive out the darkness.

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!

Make It Count

THE SCENE: Cool, calm and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Tempo Squats x 10

Manly Arm Circles IC x 10 forward and backwards

Tempo Merkins x 8

Tempo Lunges x 5 each side

Mountain Climbers IC x 10
THA-THANG:
1) Ran to get a coupon, then walking lunges x 50 yards (approx)

2) 20-15-10

  • Run a set of stairs at Big Ball
  • 20 Hand Release Merkins
  • 20 Squat Press with Coupon
  • 20 Mountain Jumpers
  • Run 2 sets of stairs at Big Ball
  • 15 Hand Release Merkins
  • 15 Squat Press with Coupon
  • 15 Mountain Jumpers
  • Run 3 sets of stairs at Big Ball
  • 10 Hand Release Merkins
  • 10 Squat Press with Coupon
  • 10 Mountain Jumpers

3) Make It Count

Broad Jump approx 25 yards and count how many jumps it takes.  That number is used for the circuit

  • Squat 3x your number
  • Squat Jump 2x your number
  • Step Jumps x your number
  • Run a lap

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Told a little about my story of my volunteer trip to Guatemala to build schools in 2014.  The big thing I noticed was that the community there had very little.  Very little clean water, not much food, cramped living conditions, rundown classrooms, etc.  But what they did have was gratitude, smiles, kindness and community.  They made us volunteers feel appreciated.  Like we were rockstars.  They treated us like friends.  Over in the U.S. we often don’t have that.  We have complaining and fighting and negativity.  Remember all that you do have to be grateful for.  Be neighborly and be kind to people.  Smile and say hello.
MOLESKIN:

ANNOUNCEMENTS:

miles and triangles

THE SCENE: cool and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 SSH

16 over head clap

16 little baby arm circles

16 seal claps

16 baby arm circles backwards.
THA-THANG:
mosey to the triangle break into two groups and start the fun!.

 

  • 25 Vup, Bear crawl the next corner
  • Run to the end of splashpad and run back
  • 25 Merkins, Bear crawl to the next corner
  • Run to the start of the peir and run back.
  • 25 squats, Bear crawl to the first corner
  • run to the entrance of the park.
  • Sub 5 from the number every complete round.
  • Mosy to the flag poll, reminding everyone ” the gloom belongs to us”
  • 10 second cloud gazer
  • 16 american hammers
  • Mosey to the parking lot.

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

CIRCLE OF TRUST/BOM:
Remember God’s thoughts are not our thoughts! Thank the Lord he does not think like us!
You guys would enjoy this book.