F3 Knoxville

Tag: Gmail

Cold times with a buddy

THE SCENE: Clear cold 26 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Seal Claps, Morroccan Night clubs, OH Press, Chinooks (B), OH Claps, Cherry Pickers, Toy Soldiers
THA-THANG:
Pick a partner stations:

  • Kettle Swings x 30, Grave Diggers x 15 (B) w/ CMU
  • IMP SQT Walkers )IC) x 20. SQT JMPS x 30
  • SHLDR Taps x 50, T Plank Arm Circles x 25 (B)
  • Hand Rel MKNS x 40, SSH x 100
  • Bear Crawl followed by 1 Bobby Herley x 10, Crawl Bear w/ 10 Apollo Onos x 5
  • Crab walk ramp then 50 BBS, Broad JMP ramp then 100 LBC
  • 50 single leg calf raises (B), 50 Mtn Climbers IC
  • Long Lap each round
  • Planters  Derkins x 40, Split Lunges x 20 (B)
  • Planters:  Box Jumps x 30, Side Steps x 20 (B)
  • Planters:  Dips x 50, Incline MkNS x 40

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

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hot to Trok 5K or 10K Turkey Creek Team F3 Studs on TG

Compassionate One

THE SCENE: cool clear and 46 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo MKNS x 10 IC, then no rest (all x 20 IC) Seal Claps, OH Claps, OH Press, Moroccan Night Clubs (B).  Tempo Sqts x 20 IC, Toy Soldiers x 10 IC, Cherry Pickers x 10 IC, Happy Jacks x 4 sets IC

THA-THANG:
Aiken Legs x 3 Sets

Mosey to Back  but perform 20 Australian Nut Knockers on wall on the way

then some 11’s (Incline MKNS & Monkey Humpers) on the stairs

Head to field: (3 Laps)

  • Lap 1 Bear crawl every 10 yards to the 50.  perfom 10 MKNS on every 10 yd increment, sprint back to goal line
  • Lap 2 Broad jump every 10 yds and perform 10 BBS every 10, sprint to goal
  • Lap 3 Crab walk every 10 and do plank jacks on the 10’s, sprint back
  • 2 Laps around the track Indian Run
  • Return to AO

MARY:
Back Planks x 10 IC, Gas Pumps x 20 IC, Bruce Lees x 10 IC, Crab Reachers x 20 IC, Freddy Mercs x 20 IC, Hello Dollies x 20 IC, Flutters x 21 IC, 6 SSH IC
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Gepetto, Biohazard, Simmons, Gmail
CIRCLE OF TRUST/BOM:
Romans 15:5
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics Nov 5th and Gepetto wants to pass the torch

Naturbicentennial

THE SCENE: comfortable and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Manmaker, Thai Fighters (B) IC x 10, Tempo MKNS IC x 10, Tempo SQTS IC x 10, Windmills IC x 10, Toy Soldiers IC x 10, Chinooks IC x 10 (B), Nolan Ryans IC x 10 (B), SSH’s x 51
THA-THANG:

Partner Up

Mosey to Bank-  P1 bear crawl around ATM island while P2 runs around bank. Repeat 4 rounds and on 5th you run together then perform 10 manmakers all together

Mosey to Norm Hill:  p1 does BBS while P2 runs to top of hill, completes 5 Bobby Hurley’s and tags partner. Repeat 4 rounds then on 5th complete 10 manmakers then Bernie back up hill and do 5 more Bobby Hurley’s

  • Run to end of street and stop at end…perform 10 Froggy SqTS IC then all doe 10 Manmakers
  • Mosey down hill to Brickyard old coffee house.  P1 does MKNS while P2 runs to carwash and back (3/4 mile) repat x1.  Finish with 10 manmakers
  • Mosey to planters and like 11’s alternate 1 manmaker and tricep dips

MARY:
Supermans x 10 IC, Heel reaching crunchs x 10 IC, Bruce Lees x 10 IC, Gas Pumps x 10 IC, T plank arm circles x 10 IC (B)
COUNT-OFF & NAME-O-RAMA
Natty, Lizzy, Spellcheck, Fast n Easy, Charmin, Belding, Switchgrass, Gmail
CIRCLE OF TRUST/BOM:
You have a problem, you are NOT the problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO Care Bear IPC

THE SCENE: Not bad, about 65 degrees.

WARM-O-RAMA:

IPC – little time to stretch, most folks came early to stretch on your own

THA-THANG:

Move to the adjacent parking lot
Format – AMRAP for 45 min
Start at cone 1 and bearcrawl to cone 2 and perform 25 air squats
After the squats, bearcawl to the left to cone 3 and perform 25 merkins
After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy situps
After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees
Various mods through (some lunged, LBCs, mosey, side shuffle, etc)

CIRCLE OF TRUST/BOM:

Isaiah 1:1-16-17
Wash and make yourselves clean.
Take your evil deeds out of my sight;
stop doing wrong.
Learn to do right; seek justice.
Defend the oppressed.[a]
Take up the cause of the fatherless;
plead the case of the widow.

MOLESKIN:

Message is simple, stop doing wrong, learn to do right.  Only through the power of Jesus can we do right

 

AMRAP, Run & Speedy Finish

THE SCENE: Gloomy of course
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

Side Straddle Hops Temp Squats
Cherry Pickers Claps: OH, Front
Arm Circles Mosey

THA-THANG:

AMRAP while partner runs, then switch, then next exercise. X 3 rounds
BBS
SSH
Mountain Climbers
Bobby Hurley’s

4X400 W/ 200 recovery
Waiting on 6:
JLOs Shoulder taps
LBC OH Claps

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A point form Jordan Peterson’s book “12 rules for life” Rule #2 Treat yourself like you’re someone you’re responsible for helping. Coach yourself. When we are the best version of ourselves we are more suitable to help/ lead others.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
IronPax challenge starts at Brickyard on Thursday.