F3 Knoxville

Tag: Fast-n-Easy

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THE SCENE: 30 degrees with snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 IC

Overhead Clap x 40 IC

Imperial Squat Walker x 15 IC

Shoulder Blaster: Arms to front from hips x 30, Arms side to front (seal clap) x 30, 10 shoulder presses. All IC

THA-THANG:

4x4s: 10 reps – 4 burpees, 4 push-ups, 4 (4ct) mtn climbers = 1 rep.

Catalina Wine Mixer (10 reps): Plank, Pharaoh (left arm then right arm to elbow), up from Pharaoh in same order, push-up = 1 rep.

Burpee Broad Jump length of parking lot

Black Jack: 20 BBS then run to mid-point of parking lot and do 1 push-up. Then 19 BBS/2 push-up etc.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are separated by the pandemic. The only means of gathering to communicate and check on each other is to be out in the dark and snow at 5am or to make the effort to communicate by social media. Use the tools we have to make contact with the people around you. We have hundreds of contacts in our phones. Call someone you haven’t seen or spoken to in a while and say hello.
MOLESKIN:

ANNOUNCEMENTS:
F3 Brickyard 3 year anniversary is this week. Contact PAX and get them out!!

Turkey Burn & Churn

THE SCENE: A brisk 48 degrees calm & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s which yielded a penalty of 10 burpees since Switchgrass was 5 off, Windmills, Cherry Pickers, OH Claps, Seal Claps front & rear, OH Press in the Peoples Chair

Mosey to the track

THA-THANG:
3 rounds, each start with one lap around the track and aa set of bleacher stairs

Round 1: (lunge b/w yardage)

  • EZ 10 Burpees
  • 25 Yards = 25 Merkins
  • 50 Yards = 50 BBS
  • 75 Yards = 75 Squat Jumps (pain)
  • 100 Yards = 100 Plank Jacks

Bernie to end zone for ROUND 2: (bear crawl b/w yardage)

1 lap around, bleachers

  • EZ 10 Man Makers
  • 25 4 ct. Mtn Climbers
  • 50 Am Hammers
  • 75 Imp Sqt Walkers
  • 100 Smurf Jacks (pain)
  • Bernie back
  • 1 lap around, bleachers
  • ROUND 3: (jog b/w yardage)
  • EZ 10 pickle pounders
  • 25 Supermans
  • 50 Bird Dogs
  • 75 Squat Press
  • 100 SSH
  • Bernie back to EZ
  • Finish with one more lap and a set of bleachers
  • Return to AO
  • MARY:
    Flutter kicks, Gas pumps (Switchgrass primed the pump on the 1st set), FReddy Mercuries, Alt Crab reachers, Press Ups, supermans
    COUNT-OFF & NAME-O-RAMA
    4 HIMS:  Switchgrass, A-Rod, Fast-N-Easy, Natty
    CIRCLE OF TRUST/BOM:
    Positivity is infectious, spread it
    MOLESKIN:
    Pray for travelers & Herbie
    ANNOUNCEMENTS:
    Coffee outside what are we gonna do????

Cherokee Pyramid

THE SCENE: Shorts weather. 40° And clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rucks up.
THA-THANG:

HEAD TO CHEROKEE BLVD VIA CHURCH. STOP EVERY HALF MILE FOR ONE SET OF BELOW. CONTINUE ON AROUND AND BACK VIA ALTA VISTA AND NOELTON.

LADDER

5-10-15-20-25-20-15-10-5

CURLS

LAWNMOWER

SKULL CRUSHERS

PUSH-UPS

UPRIGHT ROWS

OH PRESSES

2-CT MTN CLIMBERS

RUCK UP CRUNCH

BACK ON THE WEST HIGH FIELD, BURPEE RUCK THRUSTER EACH LINE DOWN. DO ONE SET OF STADIUMS AND BACK DOWN THE FIELD FOR BURPEE THRUSTERS.

MARY:
COUNT-OFF & NAME-O-RAMA
4 mother ruckers
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.3 miles. 1,042 reps. Shoulders are done. Rounds 20-25-20 were super tough.
ANNOUNCEMENTS:

Leftovers

THE SCENE: Clear and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH / Burpees IC (5 SSH / 2 BRPS) x 5, LBAC’s (B) x 10, Chinooks (B) x 10, Seal Claps x 25 IC, OH Claps x 25 IC, Windmills x 10 IC
THA-THANG:
Cone Diagonals- Run FWD / BWD then reverse HOP FWD / BWD

Mosey to Bank for Moguls 3 count x 50

  • Mosey to Norm Hill and along the way….10 MKNS, 25 Tricep Dips at old  Lifehouse, Lunges from Bojangles to Frightworks Sign
  • Norm Hill–>  Bottom  (R) Leg SGL SQT   Top  (L) Leg SGL SQT
    •                      (R) Leg Hop………………….   (L) Leg Hop
  •                              Alt T-Plank Arm Raises…..   Plank Jacks
  •                             BBS ………………………………………….   CDD’s
  •                             Imp Walkers ……………………    Smurf Jacks

25 reps of each, run to top, jog to bottom

Mosey Back to AO and run Diagonals again

11’s at Planter Box-  Dips and Incline MKNS

13’s Crab walk fwd and bWD with MKNs at the curbs
MARY:
Flutters x 25, Hello Dollies x 20 all IC
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Biohazard, Suave, & Fob
CIRCLE OF TRUST/BOM

Integrity
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Warm Your Nuts

THE SCENE: Clear and a cool 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Happy Jacks x 8 IC, Cherry Pickers x 10 IC, Good Morning Abbey’s x 10, T Plank Arm circles x 10 each direction (B), Boxer Victorious w/ Brix x 10 IC
THA-THANG:
Indian Run Mosey to Back lot (weave in / ot) alternating arms OG, out to side, curls with Br

  • Seven station cone workout:
  • 1) 8 CT Man makers x 10  Lunge to Station 2) Crab Clap (B) with Brix x 10 –> Broad jump to 3) Squat Thrusters w/Brix x 10–> Broad Jump to 4) BBS x10 double brick  –> Brix Bear Crawl to 5) Merkin double arm raise w/brix x 10 –> High Step to 6) SLR to Brix (B) x 10 –> Lunge to 1) Repeato
  • Mosey Back to AO

MARY:
Freddy Mercury x 40 IC, Gas Pumps x 15 IC, Superman’s x 20, Flutters x 25 IC, Crab Reachers x 15 IC, Captain Thors, LBC’s x 15
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Fast n Easy, Simmons, Hamm, Biohazard, Mr. Wedgie, Tractor, Dr. Feelgood
CIRCLE OF TRUST/BOM:
Make your voice heard but be respectable
MOLESKIN:
Pray for the Nation
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.