F3 Knoxville

Tag: Gmail

VQ at the Brickyard, CMUs Required

THE SCENE: 50s, extra gloomy and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH , Toy soldiers , Temp Squats, OH & Front Claps and Mosey
THA-THANG:

  • 20 Grave diggers, 20 Lunges out , Bear Crawl back (all w/ CMUs) repeat series w/ 10 reps then 5 reps.
  • Partner split exercise count while one partner marches 50yrd and back shrugging 2 CMUs. – 50 Burpees, 100 Merkins, 200 Mountain Climbers (single count)
  • Black Snake – Indian run but back man weaves his way to the front
  • 11’s – Box jumps/ step ups and CMU Curl Press

MARY:
Flutter Kicks, Hello Dollies & Froggers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
vs Rom 8:28 Lets stop grumbling and complaining in the little things that we so often do. Our attitudes and perspective need to constantly be in check. Remember that God works ALL things to a Christians good. It’s easy to not pay attention to the little things when relating this verse but be mindful that our lives are made up mostly of the little things.

MOLESKIN:
Gmail will work on his counting in cadence skills. The double CMU shrug carry was harder than anticipated and distance was shortened after first march.
ANNOUNCEMENTS:
None from me.

Restomod Naturday

THE SCENE: 33 degrees, clear crisp and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 30, Cherry Pickers IC x 10, Toy Soldiers IC x 10, Myrtles: FWD / BWD Hip Circles on all 4’s IC x10 each way, Donkey Kicks x 10, Clams x 10 (B) IC
THA-THANG:
Mosey toward track

  • 20 Australian Nut Knockers, 30 Plank Jacks 40 Single leg lunges
  • Run 2 laps around track
  • 20 MKNS, 30 Shoulder Taps, 40 (B) arm reacher JMPS
  • To Endzone and bear crawl to 20 YD to do 20 BBS–> bear crawl to 30 and do 30 Freddy Mercs then to 40 and do 40 flutter kicks
  • head to bleachers for 11’s: Dips & Monkey Humpers
  • return to run one lap around track fast
  • The six lines up to lunge the straights 50 yds and a 25 yd sprint to catch up with FNG
  • Head to the 50 yd line for suicides:  sprint to 40 do 1 MKN (sprint back to 50- SBF), to 30 2 MKNS (SBF), 20 YD for 3 MKNS (SBF), 10 YD for 4 MKNS (SBF)and EZ for 5 MKNS and SBF
  • back up to 60 YD line, quick side steps to 30, reverse side and repeat to EZ
  • Mosey back to planters for some more 11’s:  Box Jumps & Derkins

MARY:
Supermans IC x 10, Hold Superman position for 90 seconds, Leg raise holds at 80 degrees, lower to 60, 40, 20, 10, 5, then Crunch position ankle reachers IC x 20, Crab reachers IC x 20, Flutter kicks IC x 17
COUNT-OFF & NAME-O-RAMA
Spellcheck, Gmail, Spladle, Natty & FNG- Dumplin
CIRCLE OF TRUST/BOM:
Left the msg at home, but talked about self-control, be quick to listen and slow to speak, James 1:19 (you were right Gmail!)
MOLESKIN:
We prayed for the broke back boys at the Simmons compound
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Nolan Richardson w. Hamm

THE SCENE: It was cold again 26 degrees but the wind was calm. Hamm thought it’d be appropriate to do a Nolan Richardson since he grew up in Arkansas and it just so happened the Vols & Hogs had a huge matchup the same day.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH’s, Cherry Pickers, Windmills, Shoulder Stretch, Triceps Stretch, Some other things maybe?

THA-THANG:
A Nolan Richardson (Slightly Modified)

Basically you are with a partner and there are 6 different exercises with mass repititions. While one partner moves backwards (as if he were playing defense on a b-ball court) for 50 yards, Bobby Hurley’s one time, then sprints back to the partner, the other partner performs the exercise then they switch off.

  • 100 Burpees
  • 300 Squats
  • 100 BBS’s
  • 300 LBAC’s
  • 150 Merkins
  • 300 Imperial Walkers

Since We still had some time left, Hamm had a die that his M just got him for Valentine’s Day. IT has a variety of Exercises on it which have all been done at F3 (though some names are different). So we did that for a while which included lunges, merkins, wall sits, mountain climbers, side planks, etc. etc.

MARY:

Here we did LBC’s, Hello D’s, Flutter Kicks, & Leg Lifts.

COUNT-OFF & NAME-O-RAMA

1-8 (See Tags). Also, we had an FNG we named Gmail primarily because when asked about his first email address he stated it was G-Man@…….. and he since he seemed to be touting for his F3 Nickname to also be G-Man we chose Gmail instead.

CIRCLE OF TRUST/BOM:

You can’t always get what you want
But if you try sometime you’ll find
You get what you need

(Just Kidding that was the Rolling Stones actually.)

MOLESKIN:

N/A
ANNOUNCEMENTS:

I have nothing else.