F3 Knoxville

Tag: Fast-n-Easy

Post Labor Day Labor

THE SCENE: Clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank arm circles x 10 ED EA

Tempo Squat x 15 IC

Leg Lunge Pa-Diddle x 10 EL

SSH x 20 IC
THA-THANG:
Deconstructed Burpee (10:1)

  • Squat
  • Leg Thrust
  • Merkin
  • Leg Thrust

Aiken Legs x 3 rounds

  • 20 Squat
  • 20 Box Jump
  • 20 Lunges (EL)
  • 20 Split Jacks (10 EL Forward)

Jump Relay Partner Up

Step 1: Partner 1 completes 5 Burpee, 5 diamond merkin, 10 BBS while Partner 2 holds plank.

Step 2: Partner 1 picks up cone and does double foot jump and places cone at base of heel.

Step 3: Partner 2 completes reps while Partner 1 holds plank. Continue rotation until reaching finish line.

Five Cone Station Thing with Exercises

  • At start perform 20 Squat
  • Run to 1st cone and perform 15 mountain climbers (4ct)
  • Burpee broad jump to second cone and perform 15 CDD
  • Alligator crawl to 3rd cone and perform 15 ranger merkin
  • Lunge to 4th cone and perform 10 Iron Mikes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When you encounter difficulty or disappointment don’t retreat back to your previous position. Stand firm and work through this position in your life. Don’t revert back to where you were previously.
MOLESKIN:

ANNOUNCEMENTS:

THE SCENE: Clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Arm Circles x 10 EA ED IC

Imperial Squat Walker x 15 IC
THA-THANG:

PT Test – 2:00 Push-ups; 2:00 sit-ups

DORA 50-1-2 w/coupons: While partner 1 does reps, partner 2 will travel to cone carrying buckets or CMUs

  • 50 merkin
  • 100 BBS with log across chest with two to three others
  • 200 squat with CMU

Log/Pipe/Bucket Carry

Two to three man carry on beam and PVC pipe. Others will carry 5 gallon buckets or CMUs. Stop at end of lot and do 20 overheads with beam or pipe (over and back is one rep).

MARY:
Capn Thor

Flutters x 30 IC

Hello Dolly x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Studies have shown that men of 30-50 years old are able to push their bodies further and endure over greater distance that those age 29 and younger. That doesn’t mean we’re tougher or stronger, we just know where the wall is for our bodies and know we are no where near done yet. It also means we have been here, done that and know what to do and what not to do. Take that ability and apply it to you daily life. You know what works and what doesn’t. You know shouting, cursing, and slamming your head into the day does not get the job done. Be consistent and think before you act.
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics on November 3!!

Mani Pedi at JUCO

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles 10 /10

Tempo Merkins 15

Tempo Squats 20

Claps 10

overhead claps 10

SSH 30
THA-THANG:

Mosey with the flag and a CMU because we can!

Quarter Pounder hold the cheese, 25, 50,75,100 merkins, squats, Mtn Climbers, SSH

Mosey to the Campus police station

Bear Crawl to Heaven 15 ( had a couple of Almost Merlots )

Mosey to the Resource Center

5/1 Burpees to Body Builders

Mosey to TTU Portables

Burpee Broad jump a long freakn way!

Mosey back to the AO

MARY:
Star Gazers
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
Patience is a Virtue
MOLESKIN:

ANNOUNCEMENTS:

3rd F this Sat 830 at Outlook

TTTP  August 25 6-10am  DO IT!!

Back to Basics (reps + reps + reps)

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Tempo Merkins IC x10
  • Mountain Climbers IC x10
  • LBACs IC Forward & Reverse x10
  • Air Press IC x10

THA-THANG:
Mosey to the splash pad for our Back to the Basics work.

4 Rounds of:

  • 50 Squats
  • 40 BBS
  • 30 Merkins
  • 20 Lunges
  • 10 Burpees
  • Run the loop around the splash pad

Mosey to planters for 11s – 2 count step ups & decline CCD.

Mosey to the AO

MARY:

  • Flutter kicks IC x15
  • Leg raises IC x10

CIRCLE OF TRUST/BOM:
I’ve been reading the book of James lately and was thinking about the first verse.

1 James, a servant of God and of the Lord Jesus Christ,

To the twelve tribes scattered among the nations:

Greetings.

James was the half-brother of Christ. Growing up together, knowing that Jesus was the Son of God, in my mind would have caused some sibling rivalry. But James grew up to not only follow Christ but to call himself a servant or bond-servant or slave of Christ. He willingly devoted his life, even unto death, to follow and serve his half-brother. How many of us can say we would willingly follow and serve our siblings? James is an example to us all for putting ourselves to the side and serving others. How can we take this servant attitude out into the world and serve not only our families but our friends, co-workers, or strangers on the street? We all need to be willing to step up and be servant leaders and set the example for our own children.

MOLESKIN:
Squat challenge – don’t forget to post your numbers.
ANNOUNCEMENTS:
Truckin to the Pound on Aug 25 and 3F at the Outlook on Sat. Aug 11.

Snaggletooth VQ

THE SCENE: muggy & overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x, tempo squat 20x, “pineapple pickers” 10x, baby arm circles fwd/bkwd 20x, 4-count squats 25x, burpees 10 (OYO), mosey to upper parking lot

THA-THANG:

Partnered up with battle-buddy. Stick together for 21s:

  • run 50 yards to end of parking lot
  • 21 merkins
  • run back – 21 BBSU
  • run back – 20 merkins
  • run back – 20 BBSU
  • rinse & repeat…
  • we finished up with our squats for the monthly challenge and our leftover burpees from Speedo’s Q on Wednesday.

MARY:
No time for Mary.

COUNT-OFF & NAME-O-RAMA
Fast/Easy, Sty, Doubtfire, SAP, WaxJob, Sweeper, Bartman, Speedo, Trolley, Snaggletooth

CIRCLE OF TRUST/BOM:
Hebrews 12:1-3

MOLESKIN:
In the same way a battle buddy sticks with you, Jesus – the pioneer and perfecter of our faith, sticks with us, knowing us and knowing the way. Keep your eyes on Jesus. 

ANNOUNCEMENTS:
LOTS OF STUFF GOING ON…