F3 Knoxville

Tag: Fast-n-Easy

Bagging it

THE SCENE: Crispy 38
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile ruck run
THA-THANG:

on the football field starting at the goal line for 100 yards

10 yard row 10 reps w sand bag , farmer carry 100 yards back to start
Ruck lap do stadiums steps , both stadiums for a full lap

10 ruck thrusters every 10 yards to one end
10 front load squats or back load every 10 yards
Ruck lap w stadiums

5 ruck merkins every 10 yards
Bear crawl sand bag drag down and sand bag throw on the way back , again stopping every 10 yards for 5 ruck merkins
Ruck lap w stadiums

Big boy ruck in front 10 every 10 yards , ruck gas pumps 10 reps every 10 yards on the way back
Ruck lap Last lap w stadiums

basically 800 yards of pulling , dragging and throwing a sandbag around along with your ruck the whole time. The break was the lap around the track with stadium steps

2 mile ruck

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 Rucker’s not afraid
CIRCLE OF TRUST/BOM:
Just over 6.5 miles of good hard livin to start the day !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS:

Naturday 5K

THE SCENE: Clear and cool 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 10 Cherry Pickers, 20 Seal Claps, 20 OH Claps, 20 Nolan Ryans, 10 tempo squats
THA-THANG:Partner up so no man left behind (do not leave each other)

Every quarter mile you stop and look at the card provided to you to tell you what to do.

  • 0.25 miles– 25 MKNS
  • 0.50 mi. — 50 Bonnie Blairs
  • 0.75 mi. — 75 Apollo Ohnos
  • 1.00 mi– 100 calf raises
  • 1.25 mi– 125 plank jacks
  • 1.50 mi– 150 SSH’s
  • 1.75 mi– 175 Freddy Mercuries
  • 2.00 mi- 200 Nolan Ryans
  • 2.25 mi  225 Imperial Walkers
  • 2.50 mi– 250 Squats
  • 2.75 mi– 275 Mtn Climbers
  • 3.00 mi– 300 OH Claps

MARY:
No time for the Mary
COUNT-OFF & NAME-O-RAMA
Natty, Chaucer, Herbie, Manilow, A-Rod, Fast n Easy, Hamm, Simmons, Belding
CIRCLE OF TRUST/BOM:
You be You-  The act of doing what one believes is the right decision, being oneself.  Spend more time being what yand who you want to be than working about what others try to make you.  This doesn’t mean relax, but work hard to form the best “You” so HE is proud.
MOLESKIN:
The Men worked hard today so they all were rewarded with a Natty Daddy and then surprised with free coffee from Switchgrass, thanks Switchy!
ANNOUNCEMENTS:
Prayers for the Cookeville area victims of the tornado, prayers for Lifetouch and his healing, prayers for Manilow and his MRI results and also for Fast N Easy’s wife’s co-worker who just had a double mastectomy.

No Compromise Ladders

THE SCENE: Overcast, 46°F, Feels like 46°F, Humidity 92%, Wind 2mph from S
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forward, Overhead Claps 15x IC, Seal Claps 15x IC, Morrocan Night Club 15x IC, LBAC 10x Backwards
  • Little of This, Little of that, Some of These, Some of those

THA-THANG:

Ladder:

  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats

Mosey around the parking lot

Lazy Dora as the group.
1 Pax does exercise while others hold the ‘rest’ position

  • 10x Merkins, Plank
  • 20x LBCs, Boat
  • 30x Squats, Al Gore

MARY:

  • Flutter kicks 30x IC
  • Hello Dolly 15x IC
  • Freddie Mercury 15x IC
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Herbie, Fast-n-Easy, Boogaloo, Natty, Simmons
CIRCLE OF TRUST/BOM:

Compromise: Jocko Willnik

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wesley House Snack drive, Q-school this Saturday, Upcoming Convergence at JUCO in March

Conformer or Transformer

THE SCENE: 52 with light drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, OHC, Little of this and that, Toy Soldiers, Bone the Fish
THA-THANG:
We did 1/4#er with burpees

Mosey to FB field.  Started with 10 burpees then ran to the 25.  Do 25 Merkins.  Backpedal to goal line and do 10 burpees.  Run to 50 and do 50 squats.  Backpedal to goal line and do 10 burpees.  Run 75 yards and do 150 Mtn Climbers.  Backpedal to goal line and do 10 burpees.  Run to far goal line and do 100 SSH.  Backpedal to other goal line and do 10 burpees.  We did Cpt Thors while waiting on the 6.  We then did Burpee Dans the length of the field.  Lunge 10 yards, do 1 burpee, lunge 10 yards do 2 burpees, lunge 10 yards do 3 burpees……..and so on.  Then we had to get back to the start so we went back but bear crawl instead of lunge.  We did SSH waiting on the 6.  We had a few minutes left so we did 25, 30, 35, 40, 45, and 50 yard wind sprints.  Mosey back to AO.

MARY:
Ran out of time

COUNT-OFF & NAME-O-RAMA
arod, fast and easy, simmons, oscar, herbie, mr wedgie, hamm, boogaloo, natty, tractor, biohazard, tuba

CIRCLE OF TRUST/BOM:
Romans 12:2.   You can decide to not stand out in any way, or you can be a light for Jesus.  Our definition of Good differs from Gods.  We don’t see the whole picture or the end game, but HE does.  His will for us is good, even though it might be difficult at times.  One day, we’ll understand, but until then trust the LORD! Either you will be conformed to the world, or you will transform the world.  Which will you be?  A conformer, or a Transformer?
MOLESKIN:

ANNOUNCEMENTS: