F3 Knoxville

Tag: Fast-n-Easy

Taco Tuesday without Tacos

THE SCENE: Cloudy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-ruck: 4 rounds of 50 push-ups/50 sit-ups

Manly Arm Circles x 15 IC ED

Imperial Squat Walker x 15 IC

8 count MM x 10 IC

SSH x 30 IC
THA-THANG:

Bench work: Partner Up

  • Rd 1 = P1 step-up x 15 EL while P2 does dips (flap jack)
  • Rd 2 = P1 Bulgarian split x 15 EL while P2 does inclined merkin (flap jack)
  • Rd 3 = P1 Side step up x 15 EL while P2 does CDD (flap jack)
  • Rd 4 = P1 Box jump x 15 EL while P2 does declined merkin (flap jack)

No Pain No Gain: Partner up

P1 does 15 BBS and P2 holds feet in plank then P1 does wide merkins while P2 runs to cone one and does exercise. When P2 gets back then P2 does the 15 BBS and P1 holds feet and then runs to cones. Order of cones is 1, 1 and 2, 1 and 2 and 3.

  • Cone 1 = 5 Burp
  • Cone 2 = 10 Burp
  • Cone 3 = 15 Burp

Circuit:

  • Station 1 = 15 burp/20 reverse pickle pounders
  • Station 2 = 20 superman swims/20 4ct flutters
  • Station 3 = 20 wide merkin/25 prisoner squats
  • Station 4 = lunge to cone, bear crawl back, sprint to cone
  • Station 5 = 25 merkin/20 BBS

Run back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Kings 1:1-27 There will always be someone above us in this World. They have been give authority over you and have been put in place for a time by God. As long as they are not conducting illegal activities they deserve your respect. You don’t have to like them but you should respect their position. They need your support and not ankle biting and back stabbing. Be a leader beneath them and help them do their job. If you have a question, ask, don’t shout. If you have a suggestion, suggest, don’t demand.
MOLESKIN:

ANNOUNCEMENTS:

WIDWII

What it do? What it if?

THE SCENE: 65 ish? Basically perfect
F3 WELCOME & DISCLAIMER
Gear List: Six dudes so six rucks with 30 pound plates plus water, two 60 pound sandbags, one 80 pound sandbag
WARM-O-RAMA:
10 merkins
5 Brickyard Manmakers (New Cleve workout noticed on D-Day Heavy in Indianapolis – Start standing with ruck straps in hand and ruck down, curl ruck, down into a nice deep squat, thrust up and press ruck above head, lunge with left leg, lunge with right leg, bring ruck back down.  That is one rep obviously)

THA-THANG:
Gear up and grab sandbags, leaving parking lot headed for KMA and campus.  First movement consists of the following rules for sandbags: ruck .10 mile with regular carry, ruck .05 mile sandbag front carry, ruck .10 mile with regular carry, swap sandbag.  QIC tracked distance and called carries.  Continue this method, rotating sandbags every 1/4 mile until we reach UT library.

Ground coupons for Bear With Me.  Between each exercise is a 10 yard bear crawl, done as quickly as possible, grinding it out.  Start with 10 yard bear crawl then:

  • 20 squats with ruck
  • 20 merkins with ruck
  • 20 ruck high pulls
  • 20 flutter kicks on 4 count, ruck pressed high
  • 20 mountain climbers with ruck
  • Bear crawl back to start

Round two is exactly the same, except bears turn into ducks and you duck walk between exercises.  Round three is back to bear crawls.

Ruck up and move out, grabbing sandbags and getting back to it.  New rules apply for sandbag carriers.  No front carries this time, just ruck 1/4 mile carrying however you please.  But you must pay a 5 squat transfer tax to give up the sandbag once you’ve covered your distance. Continue until reaching amphitheater at Worlds Fair Park and ground sandbags on the stage.

Partner exercise: One partner grabs sandbag from the ground and shoulders it, and moves down the ramp to the side of the stage and rushes the stairs up to the top, walks down to the next set of stairs and back down, and returns to the stage and grounds sandbag for partner to grab.  The other partner performs AMRAP of exercises below:

  • Brickyard manmakers
  • Ruck overhead squats
  • 8 count bodybuilders

Repeat through three times, changing sandbags and exercises so each man has a round with each sandbag and a round of each exercise.  Ruck up and move out back to start point.  Front carry on sandbag at halfway point of your rotation, then swap sandbags one time.

COUNT-OFF & NAME-O-RAMA
6 Brickballers: Amazon, A Rod, Chaucer, Fast N Easy, Swanson, Abort

Diego’s at the Splash Pad

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBAC F & B
  • Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

  • 7s
    • Sledge american hammers to Thursters
  • Diegos – P1 does exercise, P2 moseys around the splashpad path
    • 100x Merkins
    • 150x Overhead Press
    • 200x LBC
    • 250x Rock Curls
    • 300x Rock Goblet Squats
  • Drop off rocks
  • Mosey to planters
  • 7s
    • Dips to Derkins

MARY:

  • Flutter kicks
  • Hello Dolly
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

1 or 2 burpees

THE SCENE:  beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills  0 burpees

Imperial walkers 2 burpee

tempo squats 4 burpee

LBC forward 6 burpee

LBC ba-kerds 8burpee

TN Rocking chairs 10 burpee

THA-THANG

mosey to the back lot, 5 cones

5 burpees / bear crawl to each cone

on to the stadium, up and down all 4 stadium seating areas ( a lot of steps)

tempo merkins

SSH

5 burpees

gotta go back reverse the process –

back to the front lot

Brickyard Bear Crawl to 10

time to change the oil

 

 

MARY:
Capt Thor

Flutter kicks

hello dolly

COUNT-OFF & NAME-O-RAMA
Fob, Charmin, Biohazard, Herbie, Simmons, Fast -and -Easy
CIRCLE OF TRUST/BOM:

you are not guaranteed tomorrow, cherish today.  My wife was in AZ all week taking care of her Grandparents, who really had no idea who each other are and they are struggling with Dementia and Alzheimer’s.   While she was there they started looking at Photo albums that my wife hadn’t seen.  While looking at them, they started to make comments about how they missed each other.  They had a moment where they remembered each other. A couple that have been married for over 60 yrs were given 5 mins together to remember.  Cherish your loved ones.
MOLESKIN

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

For I know the plans I have for you….

THE SCENE: Clear skies, 71 and fair, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30 4ct Side Straddle Hops
  • 15 4Ct Big Arm Circles Forward
  • 15 4ct BAC Backard
  • 15 4ct Overhead Claps
  • 15 4ct Seal Claps
  • 10 Tempo Squats

THA-THANG:

Running around Emory Road

  • Frontier – 15 Merkins
  • Vaughn’s – 15 Hand Release Merkins
  • Halftime Pizza – 15 Derkins
  • PHS Planters – 15 Incline Merkins

Rinse and Repeat 4 times

MARY:
Flutter Kicks; Captain Thor

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:
Got a new job at HVA – Excited and SCARED…

Jeremiah 29:11 and Luke 16:10

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