F3 Knoxville

Tag: Fast-n-Easy

A bombastic time

THE SCENE:  65°F, Feels like 65°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x LBAC IC forward and reverse

10x Hand Release Merkins OYO

10x tempo squats IC

20x SSH IC

THA-THANG:
Grab a battle buddy for some BOMBS, while 1 runs, the other does the exercise

50x Burpees

100x Overhead Claps 4ct

150 Merkins

200 BBS

250 Squats

Mosey to the planters

11s – incline merkins to decline merkins

11s – step ups to lunges (both are left leg right leg, 1)

Mosey back to the AO

MARY:
5x Captain Thor’s

20x Hello Dollies

1min plank

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What is the purpose of F3?

Our mission it’s to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

One aspect of this is mentoring men in our group and our community. We have many young men in our lives that need guidance, encouragement, or just a man to talk to. Find those opportunities and start developing those relationships. The flip side of that coin is to find a mentor. Just like we need to pour into the lives of younger men, we need to have those men that pour into our lives.

MOLESKIN:

ANNOUNCEMENTS:
Hardship hill is coming up, we have obstacles to build.

IronPax Week 0 this Saturday.

IronPAX revisited

THE SCENE: Light rain, 68°F, Feels like 69°F, Humidity 93%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x LBAC forward and backwards
  • 15x squats
  • 15x SSH

THA-THANG:
EMOM (called by app)- 3 burpees

  • 50 Hand Release Release Merkins
  • 100 Leg Raises
  • 150 Jungle Boi squats, 2 hands on ground
  • 200 Big Boy Sit-ups
  • 250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The first week of school is always about transitions. Getting back into the groove of school, new classes, new school and general changes. Find ways to encourage and lift those up who are having a difficult time adjusting.
MOLESKIN:

ANNOUNCEMENTS:
CSAUP on Aug 21

5k at PHS on Aug 14

11 That’s the magic #

THE SCENE: Warm, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 11, Windmills IC x 11, Cherry Pickers x 11 IC, MKN say “Hi’s” IC x 11, Side Lunges- Stretch IC x 11, SQT Reach throughs IC x 11
THA-THANG:
Mosey to far end of school side wall

  • 7 men upside down against the wall, count off to 11 one at a time, then repeato doing wall SQTS
  • Mosey toward track on bunny hill, 11’s doing Burpees and MKNs, bear crawl down hill, walk back up
  • Run reverse around track to far end zone for 11’s- BBS (in EZ) & Bobby Hurley’s at the 11 yd. line (broad jump from EZ to 11 yd line)
  • Mosey to planters climbing a big gravel hill OTW
  • 11’s at planters: Box jumps and Dips

MARY:   Supermans IC x 11, Flutters IC x 22, Gas Pumps IC x 11, Bruce Lees IC x 11, Crab Reachers IC till time
COUNT-OFF & NAME-O-RAMA
Herbie, Spellcheck, A-Rod, Fast n Easy, Simmons, Sparkles, Natty
CIRCLE OF TRUST/BOM:
Get out of your comfort zone, prayers for Fast’s sister after her house fire, praises for Kara and her recovery, Spellcheck’s wife
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP moved to August

No Going Back

THE SCENE: Humid 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Manly Arm Rotations (aka baby arm circles) x 10 ED EA

5 Burpees OYO

Tempo Merkin x 10 IC

Tempo Squat x 15 IC
THA-THANG:

1st and 10: 10 cones at 10 yd increments. At SP perform 10 burpees/1 push-up then run to end. Return to next cone 9 burpees/2 push-ups, etc to end (11s).

Bataan Death Crawl: PAX in a line in bear crawl position. Last man performs 5 burpees while PAX bear crawls. Last man taps man at end of line and heads to front of line. Continue till reaching end point.

Burpmuda Triangle: Three cones about 30 yds apart. Run between cones.

  • Round 1: cone 1 = 1 burp; cone 2 = 2 burp; cone 3 = 3 burp
  • Round 2: cone 1 = 3 burp; cone 2 = 4 burp; cone 3 = 5 burp
  • Round 3: cone 1 = 5 burp; cone 2 = 6 burp; cone 3 = 7 burp

Burpee Dan: 1 burpee:4 lunges to end point then go back with 2 burpee:4 lunges and final round 3 burpee: 12 lunges

Pick up Qs cones: Pick up cones with push-up at each cone, increasing by one at each cone. (10 cones)

MARY:
Not Invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leave no man behind. Leave no man the same.

Our heritage tells us of a people who were freed from Egypt and when life got hard in the desert they wanted to go back. Then when they were provided a Saviour and the law was removed they were upset and wanted to return to the “way things were”. We are the same. We remember how things were and how they were comfortable. We are not promised that. We will be and are living in difficult times where each day brings decisions for comfort or challenge. F3 is not an easy choice. Get up, get smoked, get better, DO IT AGAIN. We are here to help each other prepare for life physically and mentally. Don’t be surprised by challenges but be prepared and lean on the fellowship around you.
MOLESKIN:

ANNOUNCEMENTS:

Pigs in Zen

THE SCENE: Clear, calm, mildly humid, just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Propeller Arm circles (OH, Sides, Fronts) FWD & BWD IC at least 10 each up to 14, Imperial SQT Walkers x 20 IC, Bobby Hurley’s x 20 IC, SSH’S x 25 IC, Toy Soldiers x 10 IC, Tempo SQTS x 10 IC
THA-THANG:
Mosey to football field where we do some 11’s ….1st & 10’s  where you start on the 10 yd line, with 10 MKN’s and 1 Burpee, sprint to opposite end zone, mosey back to the 20 and do 9 MKNS, 2 Burpees ……and continue until complete.

  • Daft Punk’s, 3 rounds of 12 IC
  • Bleachers Round-  2 steps up, 1 step down (all around and back)
  • Australian Nut Knockers under the Panther IC x 20
  • Mosey to Planters plymetric curb hops along the way b/w the pile-ons
  • 11’s:  Rd 1= Box Jumps & Incline MKNS  Rd 2= Triceps Dips & Derkins
  • Bear Crawl curb to curb x 6 rounds
  • Swifty Lap around the AO (large loop)

MARY:
Myrtl’s- forward legs, cross legs, Donkey kicks on all 4’s, Hip circles FWD / BWD x 10 each

Bird Dogs x 10 IC, Superman’s x 10 IC, Boat / Canoe’s

COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Fast-N-Easy, Biohazard, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Gave the guys 10 tips on finding your Zen.  Take time out of your day to slow down.  “Think, say, do”  Every action is first a thought.  Every thought has an intention.  Set clear and positive intention to “find zen.”
MOLESKIN:
Prayers for Biohazard’s father-in-law as he goes through tests and for Simmon’s church to find their zen
ANNOUNCEMENTS: