F3 Knoxville

Tag: Dragon

40 Years in the Wilderness

THE SCENE: Pleasant. Mid 50s. Not too dry or wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops IC x40
THA-THANG:
A leisurely stroll around the park stopping to admire different bodily movements.

  • Star Jacks x40
  • Ranger Merkins x40
  • Wide Merkins x40
  • Right leg Side Lunge x40
  • Crab Walk forward, backwards, to the right, to the left
  • Left leg Side Lunge x40
  • Dips x40
  • Redwood Group Squat x80count
  • Dry Docks x40
  • Mtn Climbers IC x40
  • BONUS HILL!!! Reverse Bear Crawl Up x10
  • Lunge from one sign to the next (about 40-50)
  • Pull-ups or modify x40
  • Step ups x20 for each leg

 

MARY:

  • Superman / Banana
  • Flutter Kicks IC x40
  • Plank with elbows slightly bent, run around and push on everyone’s back
  • ATM cash out

COUNT-OFF & NAME-O-RAMA
15 Total
CIRCLE OF TRUST/BOM:
1 Peter 3:15 be prepared to give a defense for the hope within you, but do so in gentleness and respect.
Our first tendency is to repay evil for evil, but we have to take time to prepare ourselves to not react that way. Seek wisdom in the Word, in works of wisdom, and in people who are wise, and train yourself to act and react differently.

MOLESKIN:
N/A
ANNOUNCEMENTS:
Bomb Shelter Team need one more guy for the Hardship Hill event

Testing the limits

THE SCENE: 50’s and Full of Mumblechatter and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 ic, Flying Squats x10, Imperial Walker x10, Imp Squat Walker x10, Merkins x10, Ratchet effect x ALOT, Iron Mikes x20, Calf raises x20x3
THA-THANG:

Mosey TO the Baseball field

  • P1 drags P2 to 1st cone, both do Merkins x10, repeat 2nd, and 3rd cone, Switch Partners
  • P1 wheel barrows P2 1st cone, both do V ups x10, repeat 2nd and 3rd cone, switch Partners
  • P1 and P2 stay together and Lung to each cone. At each cone do 10 squats
  • Between each exercise, we talked about how Iron sharpens iron. What man are you, ALL LOVE, ALL TRUTH or a Little bit of both. In order to Sharpen each other ,we need to be a little bit of both.
  • TIME TO SHARPEN IRON with a PT test of Merkins, big boy sit ups, squats, and Burpees. AMRAP for 1 minute each. While P1 is doing the test, P2 is holding P1 accountable by making sure he does proper form. No form, NO count of the REP. While doing so, encouraging each other!
  • Mosey to the HILL(no name yet) 11s with star jacks and merkins. Running out of time, mosey backto AO for Mary

MARY:
Iron Cross

Hello DOlly

Never cross dolly

ended with a CROWD pleaser, Pickle Pounders
COUNT-OFF & NAME-O-RAMA
20 pax including 3 FNGs
CIRCLE OF TRUST/BOM:
Summarized Iron Sharpen Iron, Talked about the Impact of F3 and how it can change you and your surroundings
MOLESKIN:
With a new AO, its always a great time to test ourselves and see where are fitness wise. With that, we can also sharpen each other by encouraging and holding each other accountable while we compete. As men, we need competition, healthy competition of course! With that, we can become better men in all facets of life. Iron sharpens Iron. AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Alcoa goes BOOM!

THE SCENE
65 and clear

WELCOME & DISCLAIMER

TA THANG
COP

  • SSH x25 IC
  • Imperial Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • High Knees x20 IC
  • Squat x15 IC
  • Merkins x10 IC

Mosey to hill on the other side of the building.

Jacob’s Ladder
Run up hill, do 1 burpee, run down.  Repeat adding 1 burpee until you get to 7

Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.

Bench Work

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to basketball area:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 seconds
  • LBC – 20 (4ct)

Rinse & repeat until other group is done.

Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees
  • 5 minute AMRAP

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 Russian twist (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to where Shovel Flag and present the flag

Mosey to SP (Moses leading the way carrying the flag)

Mary

  • Russian Twist x20 IC
  • Flutter Kicks x30 IC
  • Captain Thors IC – Woodshack led
  • Boat / Canoe on Q

COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)

BOM
F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, one being that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose.

MOLESKIN
Alcoa will never be the same.  The PAX came hungry, focused and ready for to push hard and get better…together!  The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time.  It was a honor to lead and be a part of this PAX.  I have a feeling we are going to see some good things from these men.

Submitted by Cap’n Crunch