F3 Knoxville

No Cardio

THE SCENE: warm and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

little baby arm circles, side straddle hops, tempo merkins, Tempo squats, cherry pickers

THA-THANG:
Workouts were in a circle. Pax had to Frog jump, bear crawl, or crab walk to each workout station. Reps started at 12 and each time you made it around the circle your rep count went down by 1.

  • Reverse merkins
  • LBC
  • Decline merkin
  • Merkin
  • Ww2
  • Pickle thrusters
  • Squat
  • Bulgarian squat split

MARY:
Asked Pax lead different ab exercises for the last few minutes.

CIRCLE OF TRUST/BOM:
James 2:2-4
MOLESKIN:
Warm ups are important.

Burpees EMOM

THE SCENE: Warm! Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx10

THA-THANG:
Following exercises with 3 burpee EMOM for first 34 minutes

  • 100 thrusters
  • 50 baseline to baseline on basketball court
  • 100 merkins
  • 100 BBS

MARY:
Pax roulette. Overhead claps were popular
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:
There isn’t a person anywhere that isn’t capable of doing more than he thinks he can
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

99 problems

THE SCENE: 69 or so .
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA:

SSH , merkins , squats
THA-THANG:
99 Problems

perform each exercise in order . 99 reps each. Must finish all reps before moving on to the next. Between exercises , run the Apex loop

  • Star jacks
  • T merkins
  • Bb sit ups
  • Froggie squats
  • CMU curls
  • overhead presses
  • bent over rows

MARY:
Flutter kicks , CMU presses
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
I turned 50 this day . I have 99 problems but turning 50 won’t be one!
MOLESKIN:
Quotes about being old ;

Being 50 looks good …..if you are 60

Age is an issue of mind over matter. If you don’t mind , it doesn’t matter
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bags full of Problems and a Grinder to Boot

THE SCENE: 60s light breeze. Pretty nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 15 IC Merkins, 15 IC Squats, warm up jog.
THA-THANG:
Drifter’s part. Three teams.

Valley: One team carries all the crap (tires, flag, buckets of water, bags of rocks) from one end of the baseball field to the other. When they get there, they swap with the team on the hill. The crap just keeps going back and forth.

Hill 1: 10 4ct Bicycle kicks, bear crawl down the hill, 10 hand release t merkins, Burnie up the hill, repeat.

Hill 2: 10 box jumps, 10 chest to bar, 10 4ct mountain climbers

ESPY’s part.

Grab a CMU on the grinder

  • 10 CMU good mornings
  • Walking curls to next part
  • 15 blockees
  • Walking Skull crushers
  • 20 CMU squats
  • Melunges (which suck by the way)
  • 25 CMU press / 2ct flutter kicks
  • 30 merkins
  • Run the Apex loop
  • Grab your CMU and head back to start.

MARY:
Tempo merkins, Box cutters, flutter kicks

COUNT-OFF & NAME-O-RAMA
17 HIM
CIRCLE OF TRUST/BOM:
Sometimes, we go through valleys in our lives. The crap and bags of problems don’t go away. Leaders grab a hold of that bag, and do what they can to help. And great Leaders come along side others to help them pull. ESPY is one of those leaders, and I (Drifter) am super excited to pass the AOQ flags over to ESPY. He and His family have often come along side me and mine in the midst of our valleys. I know he will continue to lift up those around him, but he needs us to take a handle of the bag too.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP on Friday. Get a team together.

Peach Fuzz

THE SCENE: Mid/Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC x10)
Merkins (IC x10)
Squats (IC x10)
27 Line jumps @ each line (FL, FR, FF)
THA-THANG:

Mosey Greenway to Cardinal St. (.5 Miles) stopping at Anderson Street. Beatdown location is on Cardinal St. hill between Anderson Street and West Ray Avenue.

‘Bottom of hill’ – Anderson Street Complete the following – Continuous (without break between exercises):

  • (20) Shoulder taps
  • (10) Push-ups
  • (20) Shoulder taps

Burnie up hill to West Ray Ave.

Complete the Peach (like a Kraken) at Intersection and run back down to the bottom. Remove 1 exercise each time up the hill until there are no more exercises.

Top of the hill and going counter-clockwise:

  • (50) Star Jacks
  • (40) Monkey Humpers
  • (20) Pickle Pointers
  • (30) Air Squats
  • Lunges (across the circle and back)

MARY:
1 Minute of LBC
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:
Encourage the men to show their support and backing of the leadership change going down this weekend at the Bomb Shelter. Drifter will be passing the flags to Espy and I encourage the men to attend if at all possible. If not, I encourage the Pax to encourage other pax to attend.

Plan for a 6am step off for a general ruck march
7am Beatdown Start
8am Breakfast at Drifters
MOLESKIN:

ANNOUNCEMENTS:
Support the passing of leadership at the Bomb Shelter this Saturday; Breakfast at Drifters after!