F3 Knoxville

Tag: Flash

Priorities

THE SCENE: 30ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Jump Knee Tuck x 20
  • 2 speed Merkin on Q 25 total
  • Single Leg Cross Hop x 15 each leg

THA-THANG:

Mosey to Grinder

HIIT Combo:

4 exercises. 3 rounds. Suicides between rounds.

  • Run Squat 180 x 1 minute
  • Derkin x 30
  • 3-Way Calf raises x 1 minute
  • Tricep Dips x 30

Mosey to Waxjob Hill

11’s:

Start at the bottom

Single leg Deadlift Squat 1 rep is both sides

Bernie up

Carolina Dry Docks

Bear Crawl down

MARY:

  • Captain Thor 10:40
  • Torso Twist
  • 3-Part Touch The Sky

COUNT-OFF & NAME-O-RAMA
13 HIMs and no FNGs

CIRCLE OF TRUST/BOM:

Priorities:

Think about the top 4 or 5 priorities to you and rank them. Here are mine:

  • Wife
  • Family
  • Health
  • Friends
  • Job

Some of your priorities are probably the same but you may place them in different order. Tell me some of yours and why you place them that way.

MOLESKIN:
ANNOUNCEMENTS:

It’s all about the CORE

THE SCENE: 33 degrees
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH (IC x10)
Global Warming – Al Gore:
10 Merkins
10 Bobby Hurleys
10 Hand Release Merkins
10 Groiners

THA-THANG:
Mosey to school playground/soccer field. Count off by 1’s and 2’s and split up with 1’s starting at the soccer field and 2’s starting on the playground equipment.

Soccer Field:

40m Sprint

V-Ups (x10)

40m Sprint

Flutter Kicks (ICx25)

40m Sprint

Cross Crunch (x25)

40m Sprint

X’s & O’s (x10)

Playground:

Swing Groiners (x10)

Derkin (x10)

Pull-Ups (x5)

Toes to Bar (x10)

Burpee Pull-Ups (x5)

Abs Knees to Chest (x20)

MARY:
Some plank movements to break up the mosey back to the AO

COUNT-OFF & NAME-O-RAMA
14 Men Started the day off with a victory!
CIRCLE OF TRUST/BOM:
The benefits of sharing Godly time with your loved ones. I have started a yearly bible reading plan with my girlfriend and have dedicated time each day to gain Godly knowledge with her. The benefit is seen both, within our relationship and between myself and God.

A lot of B.O.M.B.S

THE SCENE: Low 40’s and No Wind.  Quite the Heat Wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – IC x 20

Cherry Pickers – IC x 6

Cadre Dan Cherry Pickers (Moses Special) – IC x 50

High Knees across the P Lot and back

Butt Kickers half way across P Lot and back.

Lunges across the P Lot and Side Lunges back.

THA-THANG:
We partnered up on the grinder.  There is a .25 mile loop the begins and ends on the grinder.  We started out with everyone running 2 laps.  Upon returning to the grinder, each partner did 10 burpees.

Once completed, partner one took off on another lap while partner 2 continued the work.  One partner was working on the below list while the other partner ran a lap.  We switched out on every lap.

  • 150 Burpees
  • 200 OH Press with CMU
  • 250 Merkins
  • 300 BBS
  • 400 Squats.

We stopped a little short of people finishing in order to get some Mary in.
MARY:
Flutter Kicks – IC x 15

Slutter Kicks – IC x 15

LBC cash out for final minute.
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance.
CIRCLE OF TRUST/BOM:

1 Timothy 4:8

8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”

We are willing to put in work and grind out brutal workouts in order to see our physical bodies become the best that we can possibly make them.  We do that so that we can withstand attacks on our physical bodies and care for ourselves while maintaining good health.

We must also be willing to work on and train our spirit man by reading the word and spending time with God in prayer to strengthen our spirit.  When we do this, we strengthen our spirits to be able to withstand the attacks of the enemy on our lives.  Make sure you are training your spirit as, if not more diligently than you do your physical body.

MOLESKIN:

ANNOUNCEMENTS:

Game of WAR

THE SCENE: 30 degrees, a bit windy at times
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
jog across P Lot x2, High Knee skips across P lot x2, Karaoke x2 across P lot

circle up for squats x20 IC, SSH x 20 IC, Moroccan Ty Fighters x15 IC, Merkins x10 IC, shoulder taps x 10 IC
THA-THANG:

WAR: Split up into 2 groups

  • 2 chairs, one table, one deck of cards….time to play war!
  • From each group Pax take turns at the table in a game of war. Highest card wins.
  • Winner does 10 ssh IC. Pax that turns the card leads the group IC
  • Losing group does 10 burpees!
  • If the same cards are turned, go to WAR! 3 cards down and the 4th card up, Losing group in WAR does 20 burpees and the winning group runs a lap. It did not start off good with my group as we went to war the first card and lost. Group one was all HAPPPY watching group 2(my group) do about 40 burpees in a row, then the tides changed!
  • Once finished with complete round of war(going through the whole deck of cards), we moseyed to the playground for DORACIDES.
  • Partner up for 100 merkins, 150 big boys, and 200 squats. P! does exercise while P2 runs to 1st cone w one burpee, run back to P1 and back to 2nd cone for 2 burps, back to PI and back to 3rd cone for 3 burps, switch partners until complete

MARY:
Boxcutters x10 IC

Hello Dolly x10 IC

Iron Cross for 10 sec.

Never Cross Dolly x10 IC
COUNT-OFF & NAME-O-RAMA
16 Pax including PUP and Bumblebee!
CIRCLE OF TRUST/BOM:
What do you practice, Joy or Anger? With practice, you get really good at what you practice. Practice Joy
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Horse Movie

THE SCENE: 40ish. Shorts weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbilly’s x 15
  • Little this/that
  • Michael Phelps

THA-THANG:

Seabiscuit – from grinder down hill to the left toward front of church and back around up stairs. 1,2,3,4,3,2,1 = .27 mile about 4.32 mile total

  • 5 Burpees
  • 10 Pull-ups
  • 15 Derkins
  • 20 Squats

When you finish do your Mary’s. If you finish that. Bear Crawl backwards up hill near stairs and down forwards.

MARY:

  • 100 BBS
  • 100 American Hammer

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:

Support your brothers. Push each other but lets remember to honor the challenges in each others lives and respect the HIM enough to know he is taking care of business as best he can. In turn, really push yourself. Work on form. Honor the process by doing the work. It’s not about adding up your numbers but about quality. Lets really support our brothers here and when someone falls, help them back up.

MOLESKIN:
ANNOUNCEMENTS: