F3 Knoxville

Tag: Gmail

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.