F3 Knoxville

Tag: Fins

13 monkeys

THE SCENE: 40 on the dot w a half moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MH= monkey humpers on the 4ct
MH x2
SSH x10
MHx4
Imperial walkers
MHx6
Squats xx
MHx8
Imp squat walkers
MHx10
8 count plank merkin
MHx12

THA-THANG

One group
burpee dans on the grinder or field

 

2nd group go to crumpit
11s w monkey humpers and merkins . Monkey humpers at the bottom on the 4 ct starting w one and 10 merkins at the top of crumpit
Groups will switch once completed

MARY:
Lots more monkey humpers mixed in with Lbcs, flutters, calf raises and end with ……monkey humpers
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
let obstacles be opportunities
MOLESKIN:

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

It’s not a burpee

THE SCENE: Crisp n full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x 20

tempo squats

merkins

gas pumps

body builders
THA-THANG.

  • 20:1 of 3 exercises
  • Bodybuilder, froggie squat, gas pump
  • Start with 20 reps of each until you get to 16 reps of each , then run 1/4 mile loop
  • Repeat exercises w reps from 15-11, run
  • We got to 11 and time was up but w time permitting , you would go to 1 rep of each …

MARY 

no time
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Being grateful . What are we grateful for during this time?
MOLESKIN:
As promised , no burpees….
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Getting Back to the Basics

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Arm Circles x10 IC (each direction)
  • Imperial Walkers x10 IC

THA-THANG:
Split into two groups since we had 12. Moses took half and I took the other. One group ran to Mt. Suckmore while the other went to the Educator.

Start at the bottom of the hill, do 10 reps, run to top and do 9, back down and do 8, etc…. get all the way down to 1. Then move onto the next exercise and start the rep count over.

  • Merkins
  • BBS
  • Burpees
  • Squats

MARY:
Return back to AO and repeat the following until time is up: (roughly 5 minutes)

  • 20 BBS
  • 20 Flutter kicks (4 count)
  • 20 Hello Dolly’s (4 count)

COUNT-OFF & NAME-O-RAMA
12 men showed up for the return of F3!
CIRCLE OF TRUST/BOM:

From Jeremiah 31:2 – “The people who survived the sword found grace in the wilderness”.

We have all been under a new “sword” with some changing job situations, being at home more often around spouses and family, and being restricted to where we can go. It’s hard to adjust to, but we will find our grace in the new wilderness we are experiencing through God.

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

StayAway

THE SCENE: Mid 50s and wet
F3 WELCOME & DISCLAIMER

We had one FNG – Postpone

WARM-O-RAMA:

  • 25 Side Straddle Hops
  • 6 Cherry Pickers
  • 15 four count Merkins

THA-THANG:
Suicide Style workout.

Block and Bear from Baseline to first cone, Bernie back to baseline, Karaoke back to block and block and Bear to next cone, once the block is at the last cone pick it up and carry back to baseline to start next round.

 

Odd Rounds: Preform exercises at baseline

  1. 20 Incline Merkins
  2. 20 Iron Mikes
  3. 20 Merkins
  4. 20 Jumping Squats

 

Even Rounds: Preform exercises at Cone with Block

  1. 30 curls
  2. 30 Tricep Extensions
  3. 30 Overhead Presses
  4. 30 Bent Rows

MARY:

  • 20 Clover and Stems (On your six, extend arms and legs out like a four leaf clover, then   perform a “V Up” to create the Stem)
  • 30 second low plank
  • 15 Clover and Stems
  • 45 second low plank to finish time

CIRCLE OF TRUST/BOM:
With the Covid-19 scare, keep your distance. It is not air born, it is transmitted from person to person. Please only get the supplies you need, leave some for others that really need it. Do not take baby wipes if you do not have a baby. Everyone needs to do their part to help. If later it seems like everyone “Over Reacted”, then it was a success.

The Impossible 11s

THE SCENE: 50ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Cherry Pickers x8 IC
  • Little of this and that

THA-THANG:
Mosey over to Waxjob Hill/Tennis courts w/ CMU

11’s on the Hill

  • Hand Release Burpees at the bottom
  • Peter Parker Pushups at the top

Each time you do the exercise at the bottom and top, run over to the tennis courts for:

  • 20 Merkins
  • 20 CMU Swings
  • 20 Curls
  • 20 Deadlift to Press
  • 20 Flutter Kicks
  • 20 Squats
  • Lunge across 1st tennis court, broad jump across 2nd, lunge across 3rd, broad jump across 4th.

Then you may continue on to the next round of your 11’s

MARY:

  • 20 BBS
  • 6 inch leg hold until time runs out

COUNT-OFF & NAME-O-RAMA
7 Total, FNG McGruber!
CIRCLE OF TRUST/BOM:

Lots of panic and stress going on in the world right now. Be smart, listen to science and facts, don’t allow media coverage to send you into a spiral with the intense headlines they use to get views.

So far, no one has contracted the virus from breathing the fresh mountain air we get to enjoy. Get out and do something! (just dont lick other people)

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