F3 Knoxville

Tag: Hot Squat

Talent towards Career, Genius towards life

THE SCENE: Cool and Breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x Little Baby Arm Circles (E.W.)

10x Cherry Pickers

THA-THANG:

                              Mosey To Pavillion:

Partner Up:

        • (3 Sets)

          Pax #1 Does 10x Dips on Table Bench w/ feet on Pax #2 Back in Plank

          Pax #2 Holds Plank while Pax #1 Completes

          Mosey To Swings:

        • (3 Sets)

          Pax #1 does 10x Body Rows @ Swings

          Pax #2 does Merkins @ Bottom of Hill while Pax #1 does Reps

Mosey Back to Oval Office:

Stop 1.) 10x Tempo Squats

  • @ Oval Office:

    400m Run Broken into 2 halves by cones

    Using Same Partners:

    Pax #1 does 10x Merkins, 10x Big Boys- When complete Pax #1 runs to catch Pax #2

    Pax #2 does bear crawl as far as he can in time-

    When Pax #1 catches up to Pax #2, Pax #2 Starts Merkins/Big Boy Reps while Pax #1 begins bear crawl.

    Second half of 400m track, bear crawl switch to lunges.

MARY:

10x Overhead Clap (4 ct)

10x Seal Clap (4 ct)

10x Flutter Kicks (4 ct)

10x Ankle Touches (4 ct)

Little of this little of that shoulder/quad stretching

COUNT-OFF & NAME-O-RAMA
@Smuggler @Nail @Hot Squat @Nair @Shrimp Net
CIRCLE OF TRUST/BOM:
“Talent towards career, Genius towards life”

Put 100% effort into your job every day, but know when the work day is over and to focus on our true meaning. Leave your work at the door, and commit 100% to your family

 

7/11’s

THE SCENE: mid 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X5

TEMPO LUNGES X8 PER SIDE

WINDMILLS X10
THA-THANG:
7’S IRON MIKES AND MONKEY HUMPERS (8CT) RUN THE STAIRS IN BETWEEN. ONCE DONE, WORK YOUR WAY BACK IN REVERSE ORDER

 

11’S

10 CONES ACROSS FIELD

CONE 1: 10 MERKINS 1 BURPEE

CONE 2: 9 MERKINS 2 BURPEES

CONTINUE TO 10TH CONE THEN WORK IN REVERSE ORDER

RUN TO CONE 10 IN BETWEEN SETS

MARY:
FLUTTER KICKS 4 CT X10

PICKLE PECKERS X10

PICKLE POUNDERS X10
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:
CHAMPIONS DON’T GIVE UP. THEY TURN IT UP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Beep beep beep

THE SCENE: Honestly a great morning it was humid but not to bad clear sky’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

lunge + reach

over head claps

Mosey lap around the track

THA-THANG:

Thang 1- EMOM madness

15 min emom timer- switch every 3 min- SSH till countdown

  • Swings- 25
  • Curls- 50
  • HR Merkins- 20
  • Block hold flutter kicks – 30
  • Sumo squat- 25

Thang 2- Hey Buddy

Pax pair up begin running in opposite direction around track. When they meet complete exercises. Each time you meet you add an additional exercise, after 5 round remove the lat exercise and work down to beginning. All exercises are SC

Leg Raises-5

Heels to Heaven- 10

LBC- 15

Crunchy Frogs-20

100’s – 25 sc

 

MARY:
Pax all meet up and did exercises from Hey Buddy together IC 10 reps.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The ultimate measure of a man is not where he stands in moments of comfort and convince but where he stands at times of challenge and controversy. MLK

MOLESKIN:
ANNOUNCEMENTS:
Beer mile/ yard games- Moses -9/10
Webolo Eagle Scout ceremony-9/23

 

Iron pax week 0 2022

THE SCENE:  

pretty nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm circles
THA-THANG:
Iron pax week 0. 5 rounds of 20 thrusters and 20 merkins followed by 3 rounds of bear crawl 100 ft with burpee broad jump back and 5 more rounds of thrusters and merkins. Recovery lap and then pick up with another pax for time

MARY:
No
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:
“Your actions speak so loud, no one can hear your words”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Beer mile next Saturday

Miles 4 Maryville October 22

Poker in the Park

THE SCENE: Calm as a card shark.  Hot as the black jack table you’re not sitting at.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, jog to other end of bb courts and back.  Butt kicks to end of one court.  High knees back.  Karaoke down and back.
THA-THANG:

Divide up into 2 teams for some poker in the park.

5 Card Draw: each team does step ups on picnic tables while one HIM for the team runs up blind man’s hill to draw a card from the deck.  Do the corresponding exercise that matches the suit (merkins, plank jacks, big boys, Bobby Hurley) and the number on the card (keep counting up for face card, i.e. J = 11, Q = 12, etc).  Best 5 card hand wins.  Teams can keep drawing cards to make best hand.  Must discard before running for another card.  Once a team feels they have the best hand, they place their hand on the other team’s table.  Losing team does 10 burpees.

Drag the pot: each team must crawl from one sideline of the tennis court to the opposite side of the opposite court to retrieve one chip to return (via bear crawl) back to their side of the chip case.  Ended up modifying to allow teams to run the chip back and modified again to only crawl the width of one court for time sake.  No losers this game because everyone collected more chips than they lost, which is rare when gambling…

MARY:
cherry pickers, flutter kicks, big boys, more flutter kicks, cash out with LBCs
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:
My wife and I often feel stretched due to both of us having full time jobs, side hustle travel business, and 2 kids.  Sometimes the stress builds to where we are no longer enjoying the beautiful things of life.  My wife shared with me that the other night she was starting to lose her cool because it was late, the boys needed to be getting ready for bed, but instead, they were playing and laughing together.  She looked at me with a defeated look and said, “I was mad because our boys were having fun together.”  She realized that her expectations had taken over to where she could not enjoy the moment of joy our boys were having with each other.  This was a great reminder to me that sometimes we need to reevaluate what is truly important in the moment.  Life without moments of joy is not life.  It’s just surviving.  We were made to do more than just survive.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • Shirt orders due by 8/27
  • Beer mile 9/10: sign up using google sheet in Slack
  • Ironpax starts next week: there’s a form to fill out to participate and a separate channel to plan out meet ups
  • Miles for Maryville 5k/10k on 10/2: there’s an F3 team