F3 Knoxville

Tag: I-Beam

Run

THE SCENE: 68
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Cardio Q . Ran 3 laps around the park

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truck Ruck

THE SCENE: 70, humid . Is it really the end of sepSeptem?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
15 minutes of the following exercises.   Complete the circuit, rinse and repeat for 15 minutes

  • Ruck merkins x 20
  • Ruck curls x 20
  • Ruck oh press x 20
  • Flutter kicks with ruck press x 20 on a 4 count

2 laps with rucks, 60# bag and 80# bag
MARY:
Merkin cashout

Ruck merkins to failure, then merkins with no ruck to failure then merkins on your knees to failure.

2 minutes amrap BBS
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.

Four Corners Buffet

THE SCENE: high 60’s and very foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops X 20 (IC)
  • Cherry Pickers X 10 (IC)
  • Windmills X 10 (IC)
  • Football UP DOWNS
  • Karaoke back and forth across parking lot
  • Baby Arm Circles forward X 10 (IC)
  • Baby Arm Circles backwards X 10 (IC)
  • Mosey

THA-THANG: Four corners around Sophomore Hill

  • 1st round – Arms – 20 merkins, diamond merkins, inchworms, & dri-docks
  • 2nd round – Legs – 20 squats, Bobby Hurleys, Iron Mikes, & Lunges
  • 3rd round – Core – 20 Big Boys Sit-ups, American Hammers, V-Ups, & Supermans
  • Rinse & repeat until time was up

MARY:

  • Flutter Kicks X 20 (IC)
  • Box Cutters X 10 (IC)
  • Reverse Crunches X 10 (IC)
  • Leg Lifts X 10 (IC)

COUNT-OFF & NAME-O-RAMA
14 HIMS and 1 FNG (Welcome Pepperoni)
CIRCLE OF TRUST/BOM:

Growing up playing sports, I was a pretty good athlete. Having not exercised a lot since college, I still thought F3 would be pretty easy.  Was I wrong.  F3 definitely keeps you humble but God wants us to be humble.  In humility we are reminded to value others above ourselves.

Philippians 2: 3-8
MOLESKIN:
This being my VQ, it kept me humble because it can be a challenge to lead the workout and do the actual workout. Overall though, it was a good experience.
ANNOUNCEMENTS:
F3 Anniversary events on November 3-4

9/11 tribute

THE SCENE: 66 with low humidity – absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo Squat x 10
  • Tempo Merkin x 10
  • OYO stretching
  • Burpees x 5

THA-THANG:

  • Mosey 2001 feet to the workout point
  • Partner up and complete the 9 sets of exercises, 11 reps each.  Between each set, fireman carry your partner to the cone and back.
    • Fist Bump Merkin
    • Squat Jump
    • Burpee
    • Iron Mike
    • V-up, Roll-up
    • Spread Eagle Merkin
    • Smurfjack
    • Mountain Climber
    • Plankjack
  • Mosey back to AO while team-carrying 3 men at all times.
  • Back at the AO – Paula Abdul Bear Crawl the parking spaces doing 5 Dry Docks each time your forward or backward progression stopped.

MARY:

  • LBC x 50
  • Box Cutter x 25
  • AMRAP Merkins x 30 seconds

COUNT-OFF & NAME-O-RAMA
10 PAX:  Wagon Wheel, Junk, Mayberry, La-Z-Boy, Trap Door, Bueller, Sparky, Waxjob, I-Beam, Bartman

CIRCLE OF TRUST/BOM:
Reflection on 9/11….where we were on that day & how it felt.   That day made me ask myself the question of what is really important in my life – and for a while I focused on that.  But like so many others I’ve lost that focus.   Today’s challenge is to re-center your priorities on your faith and your family.

MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up Nov 3-4