F3 Knoxville

Tag: Frosty

CMU and Bear Crawls

THE SCENE: mid 40’s, no rain….perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tie Fighter
  • Tempo Squat
  • Tempo Merkin
  • Rockette
  • THA-THANG:
  • bear crawl and lung around the parking lot (2x)
  • 75 reps of each w/running breaks after 25 reps
  • merkins on CMU
  • squat press
  • curls
  • rows
  • flutter kicks
  • bear crawl and lunge around parking lot (2x)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – Christmas is hope w/ the coming of Jesus as a baby.  I read Isaiah 9:2-7

The pain train

  • THE SCENE: cool and misty
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    15 BLIMPS, 5 at either end of the parking lot and back to start point
    THA-THANG:
    Mosey to upper soccer field, start at one corner bear crawl to center field, then lunge to the other corner followed by 20 merkins, then back the other way ending with 40 merkins, and back again with 60 merkins.
  • Lap around the field
  • Start back at center field with 10 4ct iron mikes, burney Sanders across the field followed by 10 8ct body builders, then repeat this with 15 reps of each, then 20 reps. This evolution somehow broke cosmos calf muscle (which are the size of watermelons normally) so he was firemen carried from place to place from this point on.
  • Mosey to the concrete bleachers

20 decline wide grip merkins IC and 20 diamonds IC

  • Mosey to dooky hill

Crawl bear up the hill and complete 20 easy ups then run down and 20 4ct OH claps

X2

  • Mosey back to concrete bleachers

A second round of wide grip decline and diamond merkins

  • Mosey to AO

MARY:
we opted to stay dry and finish up with some ring of fire merkins and diamonds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I recently heard a statistic about Farragut high school that included the fact three students took their own lives in a single school year. I encouraged the PAX to daily challenge their kids to be different than most others in school and be kind to and stand up for their classmates who are being bullied.
ANNOUNCEMENTS:

Tree ruck

THE SCENE: 40s, not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Curls, oh press
THA-THANG:
Ruck to MRSA field.  Follow the Q while doing the exercises.   We made a GPS Christmas tree!

Ruck overhead holds, tricep extension.

Curls at the star.

Ruck overhead holds, tricep extension.

Ruck some more to the bleachers.

Dips, L sits, electric chair, curls

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

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.

Death by

THE SCENE: 38, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck 1 mile
THA-THANG:
60 seconds to complete an increasing number of reps.   Start with 1 rep, increase by 1 rep every 60 seconds.

Overhead press – got to 25

Curls plus tricep extension – got to around 20

MARY:
1 minute of curls
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lean into it
MOLESKIN:
Wall Ball wanted to save his tiny legs for the long run this weekend so we accommodated him.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Swirly Q

THE SCENE: cold, little rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry pickers, BAC, mosey to cess pool

THA-THANG:
bear crawl from sideline to sideline.  then, 10 merkins and jog around half of field to beginning

repeat bear crawls and add 10 merkins each time up to 40 merkins

Do it all again with lunges across the field and dips at the bleachers

Mosey to playground for Dora

BBS, pull ups, squats, merkins while partner runs lap around parking lot

Mosey to AO

Tire Pull, kettle bell swings, tire flip, shoulder presses, jump rope, running

MARY:
Boat Canoe, side crunches, supermans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be servants like Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.