F3 Knoxville

Tag: Herbie

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

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.

CMUs @ #Brickyard

THE SCENE: Gloom
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
the norm, nothing special
THA-THANG:
Series W/ CMU – did 5 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
DORA
Alternate Farmer Carry and Exercises:
100 BBS
200 Mountain Climbers
300 CMU Presses

MARY:
CMU side bends , CMU flutter kicks , Manmaker Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
book plug for Extreme Ownership by Jocko – take responsibility and take control. Reminding us that Jesus takes responsibility for our mess and leaves us an example.
MOLESKIN:
none
ANNOUNCEMENTS:

Brickyard – CMU, run, AMRAP & repeat

THE SCENE: Gloomy and sometimes breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

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

THA-THANG:

Partner Circuit: Run lap, alternate between stations
 This partner does as many reps as possible until other partner finishes CMU reps.
CMU AMRAP
10 Squat Thrusters ## OH Claps
20 Curls ## SSH
30 Derkins/Merkins ## Shoulder Taps
40 OHPress ## Mntn Climbers
30 Lunges
## Carolina Dockers
20 Grave Diggers ## Front Claps
10 Blockees ## Wind Mills
Mosey
Push-up-orama
Diamond Merkins to a 3-count

MARY:

Flutter Kicks
 Hello Dollies
LBCs
 Superman
side bends
Planks

CIRCLE OF TRUST/BOM:
Matt 13:18 “Listen then to what the parable of the sower means: 19 When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. 20 The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. 21 But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. 22 The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. 23 But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.”

Brickyard – Popeye Forearms & Bolder Shoulders

THE SCENE: Extra gloomy with a side of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

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

THA-THANG:

Series W/ CMU – did 4 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
Partner Split: Exercises & Farmer Carry
50 Burpees
(Partner carries both CMUs here only)
100 Merkins
200 Mountain Climbers (single count)
*Early finishers stayed busy
Mossey then 20 Diamon Derkins W/ CMU

MARY:

CMU circles
 Hip Thrusters
CMU Side Bends
 BBS
Flutter Kicks CMU OH
 Bruce Lee’s

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:
The fear of the lord is the beginning of wisdom… Psalms 111:10. Read a short devotional from Joe Thorns book – Note to self. Discussed fearing and reverencing the Lord over all other things being mindful not to place created things over the creator, that births an idol.
MOLESKIN:
Praying for families who have lost loved ones, a memorial day burn accident and allot of travel coming up for the Pax.
ANNOUNCEMENTS:
forgot to mention but should have … the July convergence thing