F3 Knoxville

Tag: Dry-Fly

Circuit Circus

THE SCENE
71 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Dive Bombers x15 (IC)
Big Arm Circles Forward x10 (IC)
Big Arm Circles Backward x10 (IC)
Michael Phelps x10 (IC)
Diagonal Lunges x20 (IC)
Run 1 lap around parking lot

Mosey to flag pole near covered area

Circuit Circus
Divide up and head to 5 Stations
S1: Let Me Ups / Box Jumps
S2: Carolina Dry Docks / Burpees
S3: Spiderman Pushups / Iron Mikes
S4: Pull-ups / Jump Rope
S5: Shuttle Run (run to first cone, 3 burpees, run to second cone, do 6 burpees)

Complete 3 rounds of all 5 stations,
R1: 120 sec at each station (change exercise at 60 sec except for shuttle run)
R2: 90 sec at each station (change exercise at 45 sec except for shuttle run)
R3: 60 sec at each station (change exercise at 30 sec except for shuttle run)

Mosey to parking lot for abs.

Abs
Flutter Kicks x30 IC
Crunchy Frog x 10 IC
BBS x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 16:13-14
Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.

MOLESKIN
It was another muggy morning, but the PAX embraced the suck, put in the work and got better.  Good job men!

 

Burpback Mountain

THE SCENE
70 and humid

Welcome and Disclaimer

THE THANG
COP
SSH x20 IC
Divebombers x10 IC
Toy Soldiers x10 IC
Calf raises x12 IC
Baby Arm Circles x20 IC

4 Stations
Four stations set up in the four corners of the parking lot.  Progress from one station to another as follows:
1. Shoulder Press with coupon. Bear Crawl to Station 2
2. 20 merkins. Crab walk to Station 3
3. 20 Big Boy Sit ups. Duck walk to Station 4
4. 20 squat jumps. Broad jump back to Station 1

Rinse and repeat x3

Mosey to Everest for some Burpback Mountain.

Burpback Mountain
Pick a partner DORAs. While one partner does burpees, other partner runs Everest twice.  At the top each time he does 5 American Hammers.  Once your partner comes back from the second run, partner 2 runs Everest and partner 1 does burpees.  Repeat until you have combined for 100 burpees.

Mosey back to AO for Abs

ABS
Boat/Canoe led by Bookworm
American Hammers x25 IC (led by Dial Up)
COT
Number Off and Name O Rama

BOM
Find time with the Lord and rest with Him. Don’t be afraid to pray for big and great things, because we are meeting with a big and great God who wants the best for us.

MOLESKIN
The PAX was focused and ready to work. It was good to see some newer faces staying consistent and coming out on a Friday. PAX tackled Burpback Mountain and crushed it, returning to the AO in high spirits.

Circuit Stations

THE SCENE
72 and foggy with rain at the end

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Diagonal Lunges x10 each leg (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Circuit Stations
Each PAX grab a Battle Buddy. Battle Buddies will then head to one of the stations outlined by the Q. When Q yells “go” all teams will complete the station. At each Station, while waiting for team member other members will alternate between plank and Al Gores. Upon completion of the Station the team will run together to the next station. Continue rotating until Q says stop and recover at launch point.

Station 1
Run to hill next to parking lot.
Each member runs up hill with CMU. At the top, place CMU down and do 5 burpees. Run back down.
Repeat x3

Station 2
Run to parking lot.
Run suicide sprint. Then each member completes x15 CMU Swings, x15 CMU Presses, x15 CMU Squats.
Repeat x3

Station 3
Run to far dugout.
Each member of team completes 10 pull-ups, 20 Carolina Dry Docks and then runs two laps of stairs.
Repeat x3

Station 4
Run to covered area.
Each member completes x10 Box Jumps, x15 Derkins and x10 Let Me Ups and 1 Suicide Sprint
Repeat x3

Station 5
Run to parking lot near playground.
Run to each cone and do x10 of stated exercise and run to next cone (in a zig zag pattern). At the last cone run on the outside of the parking lot to start line.
Cone 1 – 4ct Flutter Kicks
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpees

Repeat x2

Abs
BBS x30 IC
American Hammers x15 IC
Bicycles x10 IC

COT
Number off and Name-O-Rama

BOM
Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God?”

MOLESKIN
The PAX came out and worked hard this morning.  We were greeted by a nice fog and departed in a steady downpour.  It was a good morning!

Merkin Mania

THE SCENE
64 and Sunny

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops ICx20
Cherry Pickers ICx10
Frontward Arm Circles IC x10
Backwards Arm Circles   IC x10
Merkins IC x10

Super 21s
Start with 20 merkins and work down to 1
Start with 1 BBS and work up to 20

Elevens on the Playground
Derkins- 10
Dips- 1

**Possible audible with Step-ups instead of Dirkins**

Sky Pounders IC x15

Back to AO for

Abs
Dealers Choice ABS and 15 Merkins

COT
Count-off and Name-O-Rama

BOM
2 Corinthians 4: 16-18

MOLESKIN
Total Merkins= 300.  The PAX came to battle this morning and conquered Merkins Mania! I could not do what we do without the support of my brothers! Have a great day men!

Just Keep Moving…

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!