F3 Knoxville

Tag: Fast-n-Easy

21 Complex

THE SCENE: Brisk 40° 🥶
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up
THA-THANG:

Make loop 2:1.

Starting at goal do 1 rep each 5 yds (21 reps one way) then run back to other end. 2 rounds.

  • Lt Dan
  • Body Builder
  • Bear Complex
  • Mr Rucktacular

Staring at goal do 20:10 each 10 yds (165 reps each exercise)

  • Curl
  • Weighted V-up
  • Skull Crusher
  • Weighted Toe Toucher

Make loop 2:1.

MARY:
COUNT-OFF & NAME-O-RAMA
5 dum dums
CIRCLE OF TRUST/BOM:
MOLESKIN:
7.5 miles 828 reps
ANNOUNCEMENTS:

Tyson wod

THE SCENE: Rain, 67°F, Feels like 68°F, Humidity 100%, Wind 8mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC

15x LBAC forward and backwards IC

Little of this and that

THA-THANG:
50x dips on CMUs

50x merkins

50x shrugs with CMUs

100x BBS

100x Squats

Rinse and repeat

We completed 2 full rounds and one round at half reps

MARY:
15x Flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Show up. Do the work.
MOLESKIN:

ANNOUNCEMENTS:

Full-Moon Seabiscuit

THE SCENE: Clear full-moon skies and 55.  Perfect for running.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH IC

10 Tempo Squats IC

LBACs

Mosey around the parking lot to get loose.
THA-THANG:
Seabiscuit

1 Lap around parking lot
Then 10 Burpees, 20 Merkins, 30 BBS
Increase Laps by 1 and repeat exercises.
Repeat up to 5 laps and then decrease by 1.

No one was able to complete every round, but lots of running did occur.

MARY:
Just enough time for a couple dealer’s choice exercises: Hello Dolly and Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Control the Controllables.  We can’t control what anyone else does, be it our spouse, boss, pastor, or the President.  We can only control our actions and reactions.  As leaders, husbands, & fathers, we must control ourselves and be accountable.
MOLESKIN:

ANNOUNCEMENTS:

Natty Ass Kickers

THE SCENE: Sally Sprinkles in the 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbies, 20 Chinooks IC (B), Cherry Pickers with Back Clap (not slap) IC, 10 (B) Alabama Ass kickers IC
THA-THANG:
We grabbed our coupons and mozied to the track (the long way) taking two stops along the way to do Bicep Curls w/CMU x 30, mozy…OH Press with CMU x 20, then to the track

Ass Kickers

  • 15 squat thrusters, set CMU down and do 15 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by running a lap around the track
  • 12 squat thrusters, set CMU down and do 12 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by side shuffle 200 yds on football field
  • 9 squat thrusters, set CMU down and do 9 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by Bernies 200 yds on football field
  • 6 squat thrusters, set CMU down and do 6 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by karaoke’s 200 yds on football field
  • 3 squat thrusters, set CMU down and do 3 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by sprint 200 yds on football field  (funny how most of them did not look like they were sprinting)
  • Early finishers performed OH Claps x 25 IC, Morrocan Night Clubs x 20 IC
  • Mozy back to AO with 2 stops along the way….5 CMU SQTS…mozy to Lifehouse….20 Upright Rows w/ CMU
  • Once arrived at AO, line up for some fun CMU Crab Walkers (quite challenging, and kicking the CMU proved catastrophic for Fast-n-Easy, as his crumbled into 5 pieces adding 20 more MM’s for the lad.  We all enjoyed watching the scene and then Lunged w/ CMU’s back to the AO

MARY:
Freddy Mercuries x 5 IC

My age caused me to forget to do the last 4 MM’s….

We all finished with an Ice Cold Natty Light to pound
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Discussion about perseverance….use F3 as an example to achieving what you thought you couldn’t.  Push through the riff raff and get er dun
ANNOUNCEMENTS:
A-Rod back to Idaho

Build-A-Blocks Play Date

THE SCENE: Mod humidity, clear and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH IC, Toy Soldiers x 10 IC, Donkey Whips x 10 IC, (B) Hip Circles on all 4’s x 10 (B) IC, Tempo SQTS IC x 10, OH Claps x 25 IC, Seal Claps x 25 IC
THA-THANG:
Mosey w/ CMU’s around the lot to the cones.  Perform Constructed Ex as follows:

  • 25 Hand release squats with CMU–> lunge to next cone
  • 25 UR Rows–> lunge to next cone
  • 25 Curls–> lunge to next cone
  • 25 (B) Trunk Rotation w/ CMU
  • 25 OH Press w/ CMU
  • Combine all previous exercises as one in order x 25
  • Leave CMU and do a lap back to it
  • Repeato in reverse except only do 5 reps of the combo and 25 each of the rest, lunging b/w cones w/ CMU in tow
  • Perform Cherry Pickers until last HIM has done 5
  • Perform another lap around p-lot
  • Crab walk to AO
  • lap back to CMU and walk it back to AO
  • MARY:

Star Gazer x 1 (for Tractor who used two brick instead of his CMU), Supermans x 10 IC, Press Ups x 10, Alternating single arm raises in plank position IC x 10, Flutter kicks x 30, Freddy Mercuries x 20, Crab Reachers x 10 IC, Boat-Canoe x 3
COUNT-OFF & NAME-O-RAMA
Suave, Biohazard, Tractor, Oscar, Fast-n-Easy, A-Rod, Mr. Wedgie, Herbie, & Natty all made it with proper attitudes!
CIRCLE OF TRUST/BOM:
talked about planting the seed, inspired from Armstrong (from Arizona) who is currently in Bend, OR planting the F3 seed. Check out 1 Cor 3: 6-9
MOLESKIN:
Pray for A-Rod on his trek to Idaho as well as all the teachers, students, admins, and families that must deal with the challenges presented by Covid-19
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.