F3 Knoxville

Tag: Herbie

Coupons with Joan Allen

THE SCENE: 72 and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT

Moroccan Night Clubs x20 IC 4CT

Cherry Pickers x10 IC 4CT

Little Bit of This, Little Bit of That
THA-THANG:
Mosey to coupon pile at the comic shop on Broadway.

Pick a coupon. Mosey to bottom of Joan Allen Rd by Broadway / Garden for some 11s.

  • 1 squat with coupon at the bottom
  • 10 overhead presses with coupon at the top

Mosey back to coupon pile for:

25 curls with coupon

15 tricep presses with coupon

Discard coupon and mosey to AO.

MARY:
Some 7s for time –

Lunges on one end and Merkins on the other. 1 & 6.

COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“You have to decide that you’re going to be in control. That you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity doesn’t get a vote.” – Jocko Willink “On mind control”
MOLESKIN:
I’ve felt this over the past week with illness, job stuff, and otherwise. It’s up to me how to respond. I get to choose how to move forward. It’s ok to feel those things for a little bit, but it’s up to you to choose how to go ahead.

Lonely CMUs

THE SCENE: Partly Cloudy, 71°F, Feels like 73°F, Humidity 100%, Wind 0mph from NE – by Klimat.app

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 25 4ct
  • Tplank arm circles 10x
  • 20x merkins

THA-THANG:

8 rounds with CMU

  • 8 SHOULDER PRESS
  • 20 PLANK PULLS 10 per side
  • 8 SWINGS
  • 200 METER CMU carry

MARY:

  • 25 Merkins
  • 25 4ct hammers
  • 25 diamond BBS
  • 25 4ct flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
—
MOLESKIN:
Encourage any men you know in Fountain City and Halls to come to the Quacken.

ANNOUNCEMENTS:

Simple Not Easy

THE SCENE: Humid and Mostly Cloudy, 73°F, Feels like 75°F, Humidity 100%, Wind 0mph from SSE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • Imperial Walkers 20x IC
  • LBAC 10x Forwards & Backwards IC
  • Little of This and That

THA-THANG:

  • Mosey around the park, stop at the cement pad
    • Station 1 – Cement Pad
      • 75x Mountain Climbers 4ct
      • 75x Squats
    • Mosey around to the opposite side of the park
    • Station 2 – Building driveway
      • 75x Flutter Kicks 4ct
      • 75x Overhead Claps
    • Repeat Mosey to Station 1, Exercise, Station 2, Exercise until Q calls it

MARY:

Finished off with Diamond BBS.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Hesitation is the enemy. Overcome, get moving, get after it.
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: