F3 Knoxville

Tag: Hot Tub

Cheat Sheet Tabtas

THE SCENE: Raining cats and dogs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Today’s workout is called the tabtas, this working consist of doing each exercise hard for 20 seconds rest for 10 sec and start right back with this as one team so we fight through this together.  Do 8 rounds of each exercise 4 minutes total per exercise.

  • Mericans
  • LBC’s
  • Burpees
  • Mountain Climbers
  • Flutter kicks
  • Cheatsheet Cherry pickers
  • Walking lunges
  • Side straddle hops
  • High Knees

COUNT-OFF & NAME-O-RAMA
17 PAX

CIRCLE OF TRUST/BOM:
In 2013 I was robbed(some childhood friends set me up).  This let me to find F3.   Conclusion is I don’t go out any more and nothing good happens after midnight.  God lead me to be a HIM and pour back into the kids at my Alma mater, i mentor the Bearden BB and some FB me being an ex college FB player, thats my way of giving back amen!  

 

Declare who you will follow!

THE SCENE: 70 and Cloudy
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
SSH, Imperial Squats, Merkin Jacks, John Travolta, Baby Arm Circles, Seal Claps, Squat Kicks
THA Thang:

  • Two laps around parking lot of follow the leader (skip, lunge, Bernie, side shuffle
  • Number off 1-4 Four Corners: 20 curls w Babies-bear crawl to next corner, 20 MTN Climbers-broad jump to next, 10 Man Makers w Bricks-duck walk to next, 20 Jimp Squats-sideways bear crawl all 2 x Around
  • Quick two line Mosey to new Soccer field and do laps around field w battle buddy in the opposite direction when meeting drop and do 20 Patty cake merkins continue around when meet again do 20 patty cake big boys , R and R
  • Mosey to new path every light do 2 burpees x 10
  • mosey back to AO at baseline Doras with prisoners and 20 Dry Docks
  • Circle up Cock roach x 15 merkin Jacks x 10 Step Ladder x 15, Squat Jumps x 20

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:15 As for me and my house we will serve the Lord! So I challenge you to make your declaration on who you will chose to serve.
MOLESKIN:

ANNOUNCEMENTS:
None

Brutality

THE SCENE: 75° muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:
Ruck half loop to road. Partner sandbag squat and throws across field back to path.
20-1 with sandbags
Reverse lunges – front carry
Upright rows
Clean and press
Run to far side of interstate bridge between sets.
If you manage to finish before I call time, join back in with the 6.
We got down to 18 then dropped to 15, 10, 5.
20 and 20 waiting on the six.
Sandbag Indian run around the loop. Everyone has sandbag but front man. Man in back waits 10 sec and runs to the front handing off sandbag.
MARY:
COUNT-OFF & NAME-O-RAMA
5 men got after it
CIRCLE OF TRUST/BOM:
Have a nice day.
MOLESKIN:
This was rough.
ANNOUNCEMENTS:

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS:

We Are Sons

THE SCENE:  A little warm but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

25 SSH IC

10 Cherry Pickers IC

15 Tempo Squats IC

10 Merkins IC

THA-THANG:
Mosey down to the Pavalon for a little bench work. 4 rounds of the following 4 exercises. 1st set = 20 reps each, 2nd = 15, 3rd = 10, and 4th = 5

  • Bench rows
  • Box Jumps
  • Derkins
  • Tricep Dips

Mosey to the bottom of Cardiac with some lunges on the way. At the bottom of Cardiac, 20 merkins. 1st turn = 15 merkins, 2nd switchback = 10 merkins, at the top = 5 merkins.

Mosey to the rock pile at the Asylum after a quick stop to take in the beautiful view of the river. Grab a rock and do 3 sets of the following 3 exercises (15 reps each). After the completion of Set 1 and 2, run and touch the Asylum stairs. After set #3, run down to the stop sign and back.

  • Bicep Curls
  • Overhead Press
  • Bent-over rows

Next, 3 sets of the following 3 exercises (we did these IC and ran to the Asylum stairs in between sets 1 and 2).

  • Tempo Squats (with rock)
  • Flutter Kicks 4 ct (rock overhead)
  • Hello Dollies 4 ct (no rock)

Mosey down to the bottom of Everest. 10 Merkins IC. Made our way back around the new path doing some lunges, squats, bear crawl, and American Hammers. Mosey down Little Baby Hill. Sprint back to the top 1 time.

MARY:

Just a little bit of time left for some Flutter Kicks, plank work, and a few more SSH’s.

COUNT-OFF & NAME-O-RAMA

12 HIM’s – No FNG’s

CIRCLE OF TRUST/BOM:

In the spirit of Father’s Day weekend, I’m reminded of what it means not only to be a father but also what it means to be a son of God. I believe that I’ve been saved and that God loves me unconditionally, but I fail to live that way each day.

When we feel like we’re falling short, failing, or still struggling in various aspects of our lives where we think we should be better, it’s easy to forget that our heavenly Father still loves us just the same as when we’re standing on the mountaintop. Instead, we can quickly revert to a worldly way of thinking – that somehow God doesn’t love us as much when we’re stumbling or that His love and grace couldn’t possibly be vast enough to cover over our multitudes of sin. But that’s simply not the case.

“But when the time had fully come, God sent his son, born of a woman, born under law, to redeem those under law, that we might receive the full rights of sons. Because you are sons, God sent the Spirit of his Son into our hearts, the Spirit who calls out, ‘Abba, Father’. So you are no longer a slave, but a son; and since you are a son, God has also made you also an heir.” Galatians 4:4-7