F3 Knoxville

Tag: Nair

Cedar street on repeat

THE scene:

Cool but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to cedar street
THA-THANG:
Sevens on cedar street hill. Shoulder taps at cross walk at bottom and squats at Redwood street. Any time you pass a PAX going opposite direction, 3 burpees each

 

MARY:
PAX roulette
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:
“Mental toughness is to physical as four
is to one.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

35 for everybody

THE SCENE: 50ish, cool, crisp reaalll niiicee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH IC

”Sally” leg warmup!
THA-THANG:
Mosey to grassy hill between two swing sets with CMU. Partner up. Every pax does 35  reps of prescribed exercise in each round while other partner goes to swing sets and AMRAP as below. Partners rotate off of man performing 35 reps on hill. Exercises as follows:

Round 1:

Shoulder press x 35

BBs with or without CMU

CMU swings

Rifle carry with CMU to tag in partner at swing set.

Round 2:

Thrusters

3 burpee, 5 blockees

Bent over row

Rifle carry to tag in partner at swing set.

Head back to grindstone. Perform bear crawl inch worm to opposite baseline. Crawl bear inch worm back to starting location.

MARY:
Catalina wine mixer IC x 10

mountain climber x 10 IC

Hold iron cross x 10 LBAC IC

protactor at 35 degrees to hello dolly IC x10

Sidewinder over and back leg rolls x 10 IC

finished with pax roulette: leg raises IC, World War II, ankle taps, LBC for time

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
I was listening to sermon recently and it was about coveting and wanting more in your life than what you have. Be careful with these thoughts as they will steer you away from Gods plan. Be thankful for what you have. As my birthday comes this year, I have a peace and sense of thankfulness for all God has blessed me with. Although sometimes I want more, I have to sit back and realize what I have and what has been provided for me. Be aware today of those negative thoughts of coveting and wanting more in this life. Realize that God may have other plans for you than your own wishes.

MOLESKIN:
“For where your treasure is, there your heart will be also.” Matthew 6:21
ANNOUNCEMENTS:
None to mention

Step ups and dice

THE SCENE: A bit chilly but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx 10

Mosey around park

THA-THANG:
Partner up. One partner does step ups while the other rolls a die twice. First roll for exercise, second for reps

  • deadlifts at basketball court
  • burpees at pavilion
  • merkins at playground
  • monkey humpers at road
  • iron mikes at bridge
  • skip a turn

counts:

10

5

15

10

15

25

MARY:
LBC for time
COUNT-OFF & NAME-O-RAMA
Welcome FNG Thumper
CIRCLE OF TRUST/BOM:
Patience is power.
Patience is not an absence of action;
rather it is “timing”
it waits on the right time to act,
for the right principles
and in the right way.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9/21 Arsenal

THE SCENE: Cool. Has fall arrived?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mosey a lap
THA-THANG:

Partner up, one partner runs clockwise, the other heads the opposite direction. One PAX is double farmer carrying CMUs. When partners meet, they do 15 CMU goblet squats and 10 CMU BBS. They switch who is running and who is carrying and continue. We did this for half a mile.

Dora 7s

still partnered up, Dora 7s on the stairs. Each partner counts up with thrusters at the track, while the other does thigh masters at base of stairs.

 

 

MARY:
1/2 mile mosey, PAX roulette.
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:
It never gets easier. You get better
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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