F3 Knoxville

Tag: Fast-n-Easy

Aiken Blackjack

THE SCENE: Clear 55 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction IC
  • Tempo Squat x 10 IC
  • Cherry Pickers (Cadre Style) x 20 IC
  • SSH x 25 IC
    THA-THANG:
    Aiken Legs-3 Rounds
  • 20 squat, 20 box jump/step ups, 20 lunges (10 each leg), 20 split jacks
  • Black Jack – 1 BBS:20 Merkin (increase BBS and decrease merkin across parking lot)

MARY:
Flutter Kicks until time was up (about 1:30)
COUNT-OFF & NAME-O-RAMA
FNGs: Brent Ball (Whammy), Stacie Clark (Switchgrass), Miles Mahite (Pioneer)
CIRCLE OF TRUST/BOM:
We have seen many prominent television and movie figures recently accused, and some rightfully so, of sexual misconduct within their work place. As men we must guard our wives and loved ones. Never put yourself in a situation where you can be accused or gossiped about because you were seen with another woman. Go with a group, never meet alone, keep situational awareness at all times. Do not laugh at those whose sin is in the national spot light.

Brickyard AO Plant!

THE SCENE: Cloudy 48 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x10 each direction IC
  • SSH x 25 IC
  • Tempo Squat x 10 IC
  • Tempo Merkin x 13 IC
  • Happy Jacks (5 SSH, 2 Jump squat) x 5
    THA-THANG:
  • Ascending curb crawl (1 to 13 merkins with bear crawl)
  • Mosey to back parking lot
  • Kracken:

Three laps around four stations (65 yds x 55 yds square)

Station 1: Squat, Jump squat, smurf jack x 15

Station 2: BBS, LBC, Flutter (4ct), x 15

Station 3: Merkin, CDD, Shoulder taps x15

Station 4: Mtn Climbers, Peter Parker, Dolly x15 (all 4ct)

  • Mosey back to AO
  • Burpee Dan in parking lot

4 lunge:1 Burpee across parking lot, run back to start

4 lunge:2 Burpee across parking lot, run back to start

4 lunge:3 Burpee across parking lot, run back to start

4 lunge:4 Burpee across parking lot, run back to start

  • Hurricane Hoedown:

Flutter kicks with arms up x 20

Flutter kicks inclined position x 20

Flutter kicks (5 @4ct) and bbs x 20

  • Dealers Choice!

American Hammers x 20

Boat Canoe

ATMs

COUNT-OFF & NAME-O-RAMA
15 PAX with 5 FNGs!
CIRCLE OF TRUST/BOM: We are not designed to operate alone. We are designed to be within a community and to operate together. F3 provides the opportunity to enter into community with other men to provide leadership. Together we push each other, support each other, and are accountable to each other. This is OUR AO and we need to seek out those within our community and encourage them and be leaders in our community.
ANNOUNCEMENTS:
Tuesday and Thursday mornings 5:30-6:15 at Brickyard!!