F3 Knoxville

Tag: Espy

Sling shot

THE SCENE: Upper 40s , nice !!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog x2 , butt kicks x2, millineal run , angry millineal run, karaoke x2, merkins x10 , cherry pickers x6
THA-THANG:
Sling shot to crumpit

  • Partner up
  • P1 takes 2 CMUs , farmer carry and or run the greenway while p2 stays back and does , 20 Merkins 20 squats
  • P2 runs to catch P1, p1 does 20/20 while P2 takes off w the cmu .
  • RnR until we get to Crumpit
  • Dora at the base
  • P1 runs up crumpit around Christmas tree and back down . p1 is doing said exercises, switch places …
  • exercises were 100 cmu side to sides (oblique exercises ), 100 reverse baby crunches , 100 lbcs
  • sling shot back to AO via troll bridge

MARY:
CMU chest presses / cmu LBCs until time was up
COUNT-OFF & NAME-O-RAMA
16 pax
CIRCLE OF TRUST/BOM:
Stay thirsty My friends ! Don’t let F3 be your new comfort zone. F3 should be a catalyst for opportunity to grow and get better at all aspects of your life
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpee Mania

THE SCENE:Feeling great
F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA: 20 SSH
    • LBAC
    • Windmills
  • THA-THANG:
    • With a partner 4 min. AMRAP of each of the following set. 1 partner does 10 of the burpees while the other does the designated exercise. Keep rotating until the end of each 4 min.
      1. Regular Burpees-Upright row
      2. Blockies- Iron Mikes
      3. Broad Jump Burpee-Curls
      4. Box Jump Burpee-Mt. Climber
        1. Run to troll bridge, 2 burpees: Now do 5 of each burpee while partner does the other exercise
      5. Elevated Legs Burpee- Overhead Press
      6. Superman Burpee-Peter Parker
      7. One Leg Burpee-WW2 Sit Ups
    • MARY:
    • Captain America
    • Flutter Kicks

CIRCLE OF TRUST/BOM:
Matt 11:28: “Come to me, all you who are weary and burdened, and I will give you rest.” Christ is the giver of rest: physical rest, mental rest and most of all spiritual rest because when we trust Him, we can rest before God the Father clothed in Christ’s righteousness

Some Ole Dead Horse

THE SCENE: High 60s with a light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH

Showed the fellas the lap
THA-THANG:
Classic Seabiscuit

10 Burpees

20 Merkins

30 Squats

All the way up to 4 laps and back down.

MARY:
COUNT-OFF & NAME-O-RAMA
14 bros
CIRCLE OF TRUST/BOM:
Talked about the 40% rule. When your brain tells you to stop, you’ve only done 40% of what you’re capable of.
MOLESKIN:
ANNOUNCEMENTS:
2nd F at the house of Wood Saturday

The Nair-case

The Scene

a brisk morning at Bomb Shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers in cadence
THA-THANG:
Today’s workout was inspired by the upcoming memorial of 9/11 and the stair climb taken by the first responders. A partner workout, with one partner performing step ups on park bench and the other performing a secondary exercise, switching every 20 reps  after 100 reps on step ups, the secondary exercise changed

  • Merkins
  • Big Boy Sit Ups
  • Plank
  • Rest

repeat as necessary for AMARAP during the beat down

MARY:
No time

CIRCLE OF TRUST/BOM:
A few words on Welles Crowther, the man in the red bandana. We don’t have to be sign up for it to be heroes. Let us be heroes in whatever circumstances that presents us.

Take Me to Church

THE SCENE: Low 60’s, cool and feels like fall is in the air.
F3 WELCOME & DISCLAIMER

Not a professional

Here on own volition

Know your injuries and modify

Covid 19 social distancing


WARM-O-RAMA:
Cherry picker X10 IC

Side Straddle Hops X25 IC

Tempo Merkins X 20 IC

Tempo Squat X10 IC

Little baby arm circles X15 forward/reverse IC

THA-THANG:
PAX grabbed CMUs and moseyed to church parking lot. 11s completed the full length of the parking lot with 3 sets of exercises as follows:

1. Up and under merkins

Hillbilly squat walker 4 CT

2. Hand release merkins

Bring CMU to top of parking lot- CMU Thrusters

3. CMU back to bottom of parking lot- inclined merkins

Later lunges 2 CT

MARY:
Bring CMU back to AO and end at 45 minutes with no time for abs.

COUNT-OFF & NAME-O-RAMA
14 Total
CIRCLE OF TRUST/BOM:
I joined F3 months ago and has been a blessing in my life in a time where I have self doubt and complacency issues. Waking up at 5am for a workout has helped discipline spread to other facets of my life. F3 has provided me structure and organization I needed.

”The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” David Goggins, Can’t Hurt Me

Scripture

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN:
ANNOUNCEMENTS: