F3 Knoxville

Tag: Herbie

OTB Fountain City Diegos

THE SCENE: Cold, dry 30o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forward & Backward
  • Imperial Squat Walkers 10x IC
  • Cherry Pickers 10x IC
  • Little of This, Little of That

THA-THANG:
Mosey to the church lot across the street, stop by my truck to pickup CMUs. Partner up. P1 does exercise, P2 bear crawls to cone and back.

  • Diego with coupons.
    • 100 Merkins (feet on CMU)
    • 150 Overhead Press
    • 200 LBC
    • 250 Curls
    • 300 Goblet squats

Mosey back to AO

MARY:

  • Flutter Kicks 15x IC
  • Hello Dolly 10x IC
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
FNG named SoChia
CIRCLE OF TRUST/BOM:

Galatians 6:2 New American Standard Bible (NASB)
Bear one another’s burdens, and thereby fulfill the law of Christ.

MOLESKIN:

ANNOUNCEMENTS:

Army PT Test

THE SCENE: Frozen Beard type of morning, 19o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forwards and Backwards
  • Imperial Walkers 20x IC
  • Cherry Pickers 10x IC
  • Little of This/Little of That

THA-THANG:
Mosey to the track and partner up.
Army PT Test. P1 does exercise, P2 counts. Flipflop

  • 2 min of Pushups
  • 2 min of Situps
  • Timed 2 mile run

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Run the race. Challenge yourself. Get after it.
MOLESKIN:

ANNOUNCEMENTS:

Factory floor Conveyer

THE SCENE: Cold 37o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x30 IC
  • LBAC x10 IC Forwards & Backwards
  • Tempo Squat x15 IC
  • Tempo Merkin x10 IC
  • Cherry Pickers x10 IC
  • Little of This, Little of That

THA-THANG:
Mosey to the long lot and grab our CMUs. Conveyer with 5 stations. Lunge between stations 1-5. Station 5 is the push station. Run from Station 5 to 1. 2 rounds R1/R2

  1. Curls/Swings
  2. Overhead Press/Hammers
  3. Tricep Extensions/Bench Press
  4. Goblet Squats/Elf on a Shelf
  5. 5x 8 Count Man Makers

MARY:

  • Flutter kicks
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man in the Arena – Teddy Roosevelt. http://www.theodore-roosevelt.com/trsorbonnespeech.html

MOLESKIN:

ANNOUNCEMENTS:

Winter Mix

THE SCENE: Rain/Snow 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x10 Each Direction, Each Arm

Fabreez (2 sit up then 10 air presses with feet 6″ off ground; 4/20; 8/30)

Global Warming-Hold Al Gore and move in circle. Q calls out exercise (5 merkin, 5 burpee)
THA-THANG:

Charles Bronson: Complete reps listed on white board, run to first cone (75 yards), bear crawl to second (5 yards)

  • 50 SSH
  • 50 Merkin
  • 50 Burpee
  • 50 BBS
  • 50 Jump Squat

F3 IM: Complete exercises in 1:30. After 1:30 add one rep up to 10 reps. Each round is only 1:30.

  • 5 Burpee
  • 5 Merkin
  • 5 flutters (single)
  • 5 SSH

MARY:
Capn Thor

Flutters x 30 IC

Hello Dolly x 20 IC

Boat Canoe

Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pray. Lots of prayer requests for our PAX. Take time at lunch to repeat our prayers from this morning.
MOLESKIN:

ANNOUNCEMENTS:

Watch out for the duck droppings

THE SCENE: Mid 40s, Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – x25 4CT IC
  • Cherry Pickers – x15 IC
  • Baby Arm Circles – x15 IC 4CT
  • LBC – x15 OYO

Plank Holds
THA-THANG:
Mosey to the Duck Pond. 4 Stations around the loop.

  1. Dead Bugs 10x 4CT
  2. Diamond Merkins 10x
  3. Flutter Kicks 10x 4CT
  4. HR Merkins 10x

Repeat loop 3x

Mosey to Gresham Middle parking lot. Sets of 75. Run to end of parking lot and back every 25 reps for each exercise / set.

  • American Hammers x75 4CT
  • Imperial Walkers x75 4CT
  • Edward Scissorlegs x75 2CT

Plank.

Mosey back to AO.
MARY:
Out of time!
COUNT-OFF & NAME-O-RAMA
Frasier, Herbie, FNG Clinger, Filter
CIRCLE OF TRUST/BOM:
Welcome Clinger!!!
MOLESKIN:
Discussed the Stockdale Paradox from Good to Great. “Retain faith that you will prevail in the end, regardless of the difficulties. AND at the same time – Confront the most brutal facts of your current reality, whatever they might be.” – Push on. Don’t lose hope. But don’t ignore what is right in front of you.

PRO TIP – If it’s wet, it’s hard to see the duck droppings around the Duck Pond. And the wetness makes it way easier for them to get on your clothes.
ANNOUNCEMENTS:
None.