F3 Knoxville

Tag: Dig Dug

It’s Audible time in Tennessee

THE SCENE: Football season weathe, not really. Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Typical warm up
THA-THANG:

too dark for original plan and “bull in the ring did not work out so we audibled

Mosey to bleachers: 7’s of box jumps and shoulder tap merkins

mosey to field 3: Bear crawl tag football. Using the soccer box on one end of the field, team 1 has to get the ball across the line before team 2 tags them. Switch and repeat.

Did some sprints.

Mosey to field 2: two teams. suicides on lines. Pitching the ball at least once per line to a teammate.  If dropped all must run back  to start and then go back to where they were before drop. All must pitch and catch the ball.

did some more sprints. Alternated bear crawls and sprints at each cone for full length of field.

Mosey to field 1, split into two teams. One team at one end one at the other. Team must complete a +-20 yard pass to a sprinting receiver while team does merkins.  If ball is caught player returns to team and QB goes to receiver and teammate goes to QB. Once all have caught pass, move to mid field. (If dropped, receiver runs back to end line and goes out again) 2nd pass jump squats,sprint to midfield repeat with  Merkins and jump squatS. First team to get all caught and sprints back to start wins

MARY: no time

COUNT-OFF & NAME-O-RAMA
12 pax including (not tagged Speedy Smurf and I FNG (Lightbrite)
CIRCLE OF TRUST/BOM:
“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,”
‭‭Hebrews‬ ‭12:1‬ ‭NIV‬‬

MOLESKIN:
Pretty much the whole queue was made up as we went along except The three main things were done, but out of order and I just threw in a bunch of sprints, sevens, and other weird  Things
ANNOUNCEMENTS:
TTTP,

THE ENDLESS WARM-O-RAMA

THE SCENE:  60s and almost too nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins x30, Air Squats x30, 6inch LBCs x30, Burpees x10, MCs x30, Merkins x30, SSH x30, Flutter Kicks x30,  Burpees x10, Monkey Humpers x30, Merkins x30, Smurf Jacks x30, Pickle Pounders x30, Burpees x10, Freddy M’s x30, Merkins x30, Jump Squats x30, Hello Dollies x30, Burpees x10, Merkins x25.

THA-THANG:
Once nice and loose, .mosey to soccer field for grinder.  PAX performed exercises at each end of field, running to and from continuously while one PAX performs farmer’s carry with two CMUs around entire field.  (Everyone got to do the carry once).  Exercises:

  • Hold Squat 10 sec, do 10 Squats
  • Run to other side
  • Hold 6inch Merkin 10 sec, do 10 Merkins
  • Run back to Start
  • (Repeat at 20 sec, 20 reps and 30 sec, 30 reps)
  • Start over at 10 sec, 10 reps when complete.

MARY:
Mosey to Playground – find a place to hang.  Body Hang on bar x30 Sec, drop and perform Flutter kicks x30; Hang 30 sec, Hello Dollies x30; Hang 20 sec, MCs x30; Hang 20 sec.  Burpees x 21 for UNC Charlotte hero who gave his life to save others.
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
As men, we were created to work.  Since God tasked Adam to tend the Garden of Eden this has been our purpose.  Proverbs 24 reminds us of the pitfalls of laziness.  We can drum up all kinds of excuses as to why those dishes can wait or the laundry can hold off or why you just need a few more hours sleep.  Sleep is blessing, a gift from God but not something we should value so much we live for it, or idolize it. Work hard at everything you do!
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH and other get-togethers coming up. Stay tuned in to Groupme.

Barbarian Mace montage

THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH: 15

Tempo squat: 10

tempo merkin: 10

tempo elfs: 10

10 burpees

THA-THANG:

merkins from hell (max reps–> iso hold–> ecc merkin)

2 rounds of 3 sets of 4 exercises

set 1

  • Mace Barbarian Squat
  • kettlebell deadlift
  • burpee
  • SSH

Set 2

  • Mace joust
  • KB press
  • high bridge
  • RDL’s
    set 3
  • mace grave digger
  • KB row
  • bench dips
  • step-ups
  • pull-ups from hell set (10 pullups, max iso hold, ecc pullup)
  • repeat
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    He has risen!