F3 Knoxville

Tag: Fob

Don’t be confused

THE SCENE: Clear 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds

  • 10 Lunge EL
  • 10 Flutters (4ct)
  • 10 Squats

THA-THANG:

3 Rounds adding 5 reps each round:

  • 5 merkin (10, 15)
  • 10 Flutters (4ct) (15, 20)
  • 15 merkin (20, 25)
  • 20 Flutters (4ct) (25, 30)

3 Rounds:

  • 25 Mtn Climbers
  • 25 Burpee
  • 50 meter sprint

5 Rounds:

  • 30 Burpee
  • 30 meter lunge
  • 30 merkin
  • 30 squat

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Habakkuk 1 and 2. We have a lot of questions about the murder, anger, strife, etc, etc, going on around us. These questions have been brought before God by previous generations. God is at work. He hears our cries, He sees the murder and injustice. He is not sitting idly by watching. Trust Him. Be bold and bring your questions before Him (humbly).
MOLESKIN:

ANNOUNCEMENTS:
Convergence Saturday August 10 7a-8a at Big Ball (Worlds Fair) then head to Redeemer Church for Third F.

Brickyard BOMBS

THE SCENE: Partly Cloudy, 74°F, Feels like 75°F, Humidity 94%, Wind 0mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 20x IC
  • Imperial walkers 20x IC
  • Annie’s 10x Each arm forward & backward
  • Little of this/little of that

THA-THANG:

  • Mosey to the area next to the splashpad
  • Brickyard Bombs – Partner up, P1 does exercise, P2 bear crawls from fence to grass & back, flapjack
    • Burpees 50x
    • Overhead claps 100x 4ct
    • Merkins 150x
    • BBS 200x
    • Squats 250x
  • Mosey to planters
  • 11s
    • Step up
    • Dips

MARY:

  • Captain Thors 5x BBC/20x Hammers IC
  • Flutter kicks 15x IC
  • Hello Dolly 15x IC
  • Boat canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
GOOD

When things are going bad, there’s going to be some good that will come from it.
Oh, mission got cancelled? Good. We can focus on another one.
Didn’t get the new high-speed gear we wanted? Good. We can keep it simple.
Didn’t get promoted? Good. More time to get better.
Didn’t get funded? Good. We own more of the company.
Didn’t get the job you wanted? Good. Go out, gain more experience, and build a better resume.
Got injured? Good. Needed a break from training.
Got tapped out? Good. It’s better to tap out in training than to tap out on the street.
Got beat? Good. We learned.
Unexpected promblems? Good. We have the opportunity to figure out a solution.

  • Jocko Willink – Discipline Equals Freedom Field Manual

Everything that happens to you in life isn’t always good, but how we face those situations is up to us. We can dwell on them and let them eat at us, or we can say ‘Good’ and figure out how to move forward and use that experience to teach us something.

MOLESKIN:

ANNOUNCEMENTS:

Overcome

THE SCENE: Sultry with a quick rain shower at start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles (10 EA ED IC)

SSH x 30 IC

Burpee x 5 OYO

Tempo Squat x 10 IC
THA-THANG:
Mosey to track

Charles Bronson: Start at goal line and complete reps of one exercise then sprint 100 yards and bear crawl 10 yards. Mosey back to start and begin next exercise.

  • 50 SSH
  • 50 merkin
  • 50 Burpee
  • 50 LBCs
  • 50 Jump Squat

Back to front of PHS

Aiken Legs: Flower boxes in front of main entrance. 2 Rounds

  • 20 squat
  • 20 box jump
  • 20 lunges (10 EL)
  • 20 split jacks (10 EL)

MARY:
2 Rds of Australian snow angels x 15 IC

Capn Thor

Flutters x 20 IC

Dolly x 20 IC

Bruce Lee x 20 IC

8 Counts x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Remember

THE SCENE: Like being inside a mouth
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast-n-Easy, Switchgrass, Simmons, A-Rod preruck with sandbag up Brickyard hill.

SSH x 30 IC

ISW x 20 IC

8 Count x 10 IC

Overhead claps x 40 IC
THA-THANG:

Mosey to short hill

Heartbreak 1, 2, 3: Partner up. At bottom of hill complete with partner a total of 100 merkin, 200 BBS, 300 Squat. While one person is doing exercise other is running up hill.

Mosey back to AO

Dan Taylor: 1 squat:4 lunges length of parking lot

Bear Crawl Work: Complete 50 Mtn climbers (4 ct), 75 overhead claps (4 ct), 75 lunges. After completing each exercise bear crawl to marked location and back then begin the next exercise.

MARY:
8 count x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember what Jesus has done for you. Micah 6:8
MOLESKIN:

ANNOUNCEMENTS:

Brickyard Competition Bear Crawl Team

THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Old School Stretches.  Legs, back, arms, SSH

tempo merkins, then merkins in cadence RR

tempo Squats
THA-THANG:
Insert information about the workout.

  • mosey to the back lot, then continue to mosey to the track,
  • 50 merkins, BBS, Squats, SSH Bear Crawl on the straights, and lunge on the curves.
  • RR 25 reps with a NUR and Run in between

MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.