F3 Knoxville

Tag: Napster

5-10-15-20

THE SCENE:
72 and Breezy

THA-THANG:
Warm up Ruck:
– 2 mile shuffle with 20 Ruck Merkins and 20 Ruck Squats at each mile
– .25 mile fast shuffle with 4 stops for 20 Ruck Curls and 20 Overhead Presses
– .25 mile shuffle back to SP

Grab sandbags and head to tennis courts.

At the tennis courts, do the following progression twice:
– x5 Sandbag Getups (each side)
– x10 Alternating Sandbag Shoulder Presses
– x15 Sandbag High Pulls
– x20 Sandbag Front-loaded Squats

Ruck with sandbag to far pavilion.

At the pavilion (with picnic tables), do the following progression twice:
– x5 Sandbag Step-ups (each side)
– x10 Sandbag Thrusters
– x15 Sandbag Sit-ups
– x20 Sandbag Chest Presses

Ruck to SP

At SP do one round of the following:
– x5 Sandbag Getups (each side)
– x10 Alternating Sandbag Shoulder Presses
– x15 Sandbag High Pulls
– x20 Sandbag Front-loaded Squats
– x5 Sandbag Step-ups (each side)
– x10 Sandbag Thrusters
– x15 Sandbag Sit-ups
– x20 Sandbag Chest Presses

Total mileage: 2.5 miles with Ruck; 1.5 with Ruck + Sandbag

 

Scenic Tour

THE SCENE: 75 Degrees & Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC

Cherry Picker x 5 IC

Imperial Squat Walkers x 10 IC

Little Baby Arm Circles x 20 (10 each way)

THA-THANG:
Mosey to Tour Stop #1 Wax Job

  • 5 Merkins at bottom
  • Bernie to top
  • 5 Burpees at top (Repeat 3 times)
  • If you finish early do Air Squats

Mosey toTour Stop #2 at the Church

  • Run to 1st cone BBS x 10 then back to start
  • Run to 2nd cone Monkey Humpers x 10 then back to start
  • Run to 3rd cone Box Cutters x 10 then back to start (repeat 3 times)
  • If you finish early do Air Squats

Mosey to Tour Stop #3 The Educator

  • WW2s x 15 at bottom
  • Bear Crawl to top of hill
  • 1st cone Merkins x 15
  • 2nd cone Bobby Hurley x 15
  • 3rd cone Bicycle 4 count x 15
  • Run back to bottom (repeat 2 times)

Mosey back to Grinder for Mary

MARY:
Those who arrived 1st did Planks until everyone returned. Time ran out so no additional exercises were done.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
IITimothy 2:15 KJV Study to show thyself approved unto God, a workman that needeth not to be ashamed, rightly dividing the work of truth.

Encouraged and challenged each HIM to either continue or start reading and studying God’s word to know Him better and have a personal relationship as we go through out daily walk.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

GBED: Get Better Everyday

THE SCENE: Warm, clear, 75 degree July morning with high humidity.
F3 WELCOME & DISCLAIMER

Still not a professional…nor a doctor

WARM-O-RAMA:
We started off with 15 SSH, followed by 8 Cherry Pickers, and 20 LBAC. We then moseyed the little loop where we stopped for a few merkins (10) and squats (10)
THA-THANG:
Station 1

  • 15 Thrusters
  • 5 3-count CMU merkins
  • 15 dips
  • Melungin to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 2

  • 10 Body Builders
  • 20 Curls
  • 4-count CMU flutterkicks
  • CMU bear crawl to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 3

  • 10 Mr. Spectaculars
  • 15 CMU bent Rows
  • 10 CMU swings
  • sprint stairs
  • Repeat circuit 3 times, stairs twice
  • Little lap

 

MARY:

We held plank til everyone was reunited, then proceeded to do a merkin circle, where each member did 3 merkins before running around the plank circle. After completion we did the same with 3 burpees. The final 30 seconds was spent doing 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA
16

Avocado, Espy, Hammy, Hellbender, KY, Moses, Napster, Palmetto, Postpone, Snorkel, Swerve, Taco, Tonka, Veep, Woodshack, Tank

CIRCLE OF TRUST/BOM:
Benjamin Disraeli and William Gladstone were two prominent British politicians in the 1800’s, but bitter rivals. A journalist had dinner with both and commented how Disraeli ‘made her feel like the most brilliant woman in all of London’. Disraeli was an effective leader because he possess charisma and could bring out the best in people

‘The greatest good you can do for another is not to just share you riches, but to reveal to him his own’
MOLESKIN:
Due to poor explaining, a select few got extra melungins in. Kudos to them for over achieving!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sanctification at the Bomb Shelter

THE SCENE: 73 degrees, humid as a motha
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-5 Cherrypickers

-10 Merkins/Planks

-15 Big boys

-20 Squat Thrusters with CMU

-Over head resting position/presses with CMU

-Melungeon to the end of the grinder. Melungeon is a lunge with CMU, twist to both sides then shoulder press CMU while in lunge position.

THA-THANG:
Mosey to the Church parking lot

-Melungeon to each parking island where reps increase by 10

-Bodybuilders

-WW2s

-Burpees

-Bicep Curls

-Tricep extension

-Overhead press

MARY:

WW2’s with a CMU, LBCs, etc

COUNT-OFF & NAME-O-RAMA
pinocchio, woodshack, swerve, postpone, coconut, napster, veep, moses, ky, avocado, rivers, nightmare, drifter, fins, taco, hellbender, tank, pigskin, espy
CIRCLE OF TRUST/BOM:
Starve your distractions, feed your focus. Stop spending time on useless distractions that bring you further from your goals.Time can be invested in various things, make sure you invest it in something that provides a return.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

B.S. Perimeter Check

THE SCENE: 70’s and a Sunny Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
Windmills
Tempo Squat
Temp Merkins

THA-THANG:
Take a jog around the BS with Pax roulette ever 4-5 min. Exercises were to cover the full body each time with reps of 10-20-30. We did this in Pax Roulette fashion

  • Round 1
  • 10 Merkins
  • 20 Squats
  • 30 BBS

 

  • Round 2
  • 10 V-ups
  • 20 Ankle Touches
  • 30 Bear Crawl (2ct)

 

  • Round 3 (Educator)
  • 10 Derkins (Burnie up Hill)
  • 20 Iron Cross BBS
  • 30 Monkey Humpers

 

  • Round 4
  • 10 In&Outs
  • 20 Box Jumps
  • 30 Dips

 

  • Round 5 (Mt. Suckmore)
  • 1min Plank
  • 20 American Hammers (2ct) (Burnie up Hill)
  • 30 Squat Jumps

 

  • Round 6
  • 10 Merkins at each post (50 total) on the way back to the AO

    MARY:
    Flutter Kicks
    Capitan Thor’s
    Box Cutters
    LBC Cashout

COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
We each shared a little something on our hearts/ minds.
MOLESKIN:
For a complete audible beatdown it was an absolute ISI all the way around. From the comradery of coming up with each round together, the the physical beatdown itself, and the BOM of each HIM sharing something that was fresh on their hearts. It was a truly inspiring experience!
ANNOUNCEMENTS: