F3 Knoxville

Tag: Natty

Need Gloves

THE SCENE:  37’ and Noice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 1 hand release Burpee

Tempo Squats 2 Hand Release Burpee

Tempo Merkin 3 HRB

shoulder burners 4 HRB

THA-THANG:
Mosey to the planters

11s inclines/derkins

mosey to the field

1 merkin every 5 yards to the end, but you have to bear crawl between

1 Burpee every 5 yards to the end, but mix,

0-25 – run

25-50 Low Crawl

50-25 duck walk

25-0 bear crawl

suicides 0-20

Stand up every 10 yards to the end, bear crawl between

bear to the 50, 5 Burpees, bear to the end

Suicides 0-20

mosey back to the front, bearway-to heaven

MARY:
1 set, 100 flutter, 75 box cutter, 50 hello dolly, 25 Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs
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.

Rain Q

THE SCENE: Rain, sleet, snow 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

2 Burpees

MARs x 15 ED (Manly Arm Rotations)

4 Burpee

Imperial Squat Walker x 20

6 Burpee

OHC x 20

8 Burpee
THA-THANG:
Escalator: 10 Burpee, 20 Squat Jump, 30 Merkin, 40 Squats

10 Burpee then run 50 yds/length of bleachers

10 Burpee, 20 Squat Jump then run

10 Burpee, 20 Squat Jump, 30 merkin then run

10 Burpee, 20 Squat Jump, 30 merkin, 40 squat.

Go back down escalator 40, 30, 20, 10; 30, 20, 10; 20, 10; 10.

5 Set: 10 lunge (each leg), 10 Burp (no pushup), 10 merkin. Run length of bleachers/50 yds between sets.

Planters: Box Jumps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What devotional are you using? What are you reading? Send a link to the Slack so we can all be encouraged to read the Bible again!
MOLESKIN:

ANNOUNCEMENTS:

Breathing Exercises

THE SCENE: Clear, 27°F, Feels like 27°F, Humidity 82%, Wind 1mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH IC
  • 15x Tempo Squats IC
  • 15x LBAC IC

THA-THANG:

  • Start at the top of the drive next to the flag pole. Bear crawl to each concrete post. At each post do a scurg (merkin, left knee touch, merkin, right knee touch is 1) incrementing reps at each post until 8 reps.
  • Mosey to planters.
  • Modified MARSOC Shortcard
    1. 30 Merkins
    2. 30 Squats
    3. 30 Crunches
    4. 10 Burpees
    5. 30 Jump squats
    6. 30 Merkins
    7. 30 Mountain Climbers 4ct
    8. 30 Flutter Kicks 4ct
    9. 10 Burpees
    10. 30 Dips
    11. 30 Merkin Thrusters
    12. 30 SSH 4ct
    13. 30 Flutter Kicks 4ct
    14. 10 8-Count Body Builders
    15. 30 BBS
    16. 30 Merkin Thrusters
    17. 30 Lunges 2ct
    18. 30 Hello Dollies
    19. 10 8-Count Body Builders
    20. 30 Hammers 4ct
    21. 3 Max Sets
      1. Incline Merkins
      2. Merkins
      3. Decline Merkins

MARY:
Boat/Canoe till time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

How approachable are you to your children or your M, co-workers, friends, etc? I had a situation with my 2.2 this past week where she got in trouble at school and did not tell me or the M about it. We found out when we were signing off on her behavior report. When asked about why she would not tell us, her response was that she was afraid. She was afraid of the consequences and of my response. I know that I struggle with my temper and can react without thinking through things. My 2.2 recognizes this and was afraid to tell me. This is not the response I want to instill in my 2.0s and thus the breathing exercises. I’m working on actively taking breaths when told something that I normally would respond instantly to. So my question to you is: Are you approachable with bad news?

Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;
James 1:19 ESV

MOLESKIN:

ANNOUNCEMENTS:

CMU Crossfittish

THE SCENE: clear windy cold and 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, OH Claps x 10 IC, Seal Claps x 10 IC, Baby Arm circles x 10 IC (B), Tempo Incline MKNs on CMU x 10, Tempo Tricep Dips on CMU x 10, A little Quad stretch (B) x 2
THA-THANG:  ALL EXERCISES PERFORMED WITH CMU (unless stated)
Lunge with CMU at chest length of parking lot, followed by 10 Squat OH Press and reverse lunge back to start

  • Front Sqt x 20
  • Back Sqt x 20 (CMU behind head)
  • OH Sqt x 20
  • Thruster x 20
  • Single arm SQT x 10 (B)
  • Weighted Pistol SQTs-  HARD  x 10 each side
  • SUMO deadlift x 20
  • One armed suitcase deadlift x 10 (B)
  • Conventional Deadlift x 20
  • Full Clean x 20
  • Shoulder Press x 20
  • Good Mornings x 20 (CMU behind head, bend straight down at hips)
  • Prone Press Ups x 20 no CMU
  • Russian kettlebell swings x 20
  • Murican kettlebell swings x 20
  • Single arm kettlebell swings x 10 (B)
  • Standing Backward Bend x 10
  • Stop anchor-  feet in CMU doing Big Boys x 25
  • Weighted Big Boys x 20
  • Bridge x 10 no CMU
  • Sumo Deadlift High Pull x 20
  • Toe Taps Fast Feet  (alt toe taps on CMU)
  • Lateral Jumps over CMU x 20
  • Plyo MKNS- alt one hand on CMU one on ground x 20
  • Derkins x 10
  • incline MKNS x 10
  • Box Jumps x 20
  • Burpee Box Jumps x 10
  • OH Lunges x 20

MARY:
Pike Push Ups (CDD position, head to ground x 10)

Instagram Hip Thrusters- CMU on package and bridge up x 20

Heel Taps-  legs straight and together, raise and lower over CMU x 20

Hand Stand around the world on CMU x 1
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Herbie, Biohazard, Simmons, Tractor, Dr. Feelgood
CIRCLE OF TRUST/BOM:
Read the Beatitudes and talked about the meaning of them
MOLESKIN:
Followed this routine  (2) Watch | Facebook
ANNOUNCEMENTS:
CSAUP this Sat

Effective or Affective?

THE SCENE: Cloudy/Fog 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Manly Arm Rotations (MARs) x 10 IC

SSH x 15 IC

Tempo Merkin x 15 IC
THA-THANG:

Mosey to football field. Line up on side line.

3 Rounds:

  • Sprint across field and back
  • 1 minute plank jacks
  • 30 second Elbow plank
  • 30 second shoulder tap plank

5 Rounds:

  • 200 meter run
  • 20 Burpees
  • 25 yard lunge

Mosey back to AO

  • 5 pushups
  • 10 flutters
  • 15 pushups
  • 20 flutters
  • 25 pushups
  • 30 flutters

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are called to love one another. Greatest commandment. As the sign at the cafeteria says “Take all you want, eat all you take”, so start small and love those around you. Love your neighbor. Love your co-worker. Don’t have to grab the whole world at once.

MOLESKIN:

ANNOUNCEMENTS: