F3 Knoxville

Tag: Natty

Overcome

THE SCENE: Sultry with a quick rain shower at start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles (10 EA ED IC)

SSH x 30 IC

Burpee x 5 OYO

Tempo Squat x 10 IC
THA-THANG:
Mosey to track

Charles Bronson: Start at goal line and complete reps of one exercise then sprint 100 yards and bear crawl 10 yards. Mosey back to start and begin next exercise.

  • 50 SSH
  • 50 merkin
  • 50 Burpee
  • 50 LBCs
  • 50 Jump Squat

Back to front of PHS

Aiken Legs: Flower boxes in front of main entrance. 2 Rounds

  • 20 squat
  • 20 box jump
  • 20 lunges (10 EL)
  • 20 split jacks (10 EL)

MARY:
2 Rds of Australian snow angels x 15 IC

Capn Thor

Flutters x 20 IC

Dolly x 20 IC

Bruce Lee x 20 IC

8 Counts x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Burning legs

THE SCENE: Clear, 66°F, Feels like 67°F, Humidity 100%, Wind 1mph from WNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH
  • 10x Manly Arm Rotations Forward and Backwards
  • 20x Imperial Walkers
  • 10x Cherry Pickers

THA-THANG:

  • Mosey to the planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • Mosey to the start of the green way
    • At the 0, .25, .5, and .75 mile markers do exercise
      • 5x squat thrusters
      • 5x alternating toe touches
      • 5x side lunges
      • L5x skaters
    • Abs
      • 20x BBS
      • 20x 4ct Flutter
      • 20x 4ct Dead Bugs
      • 20x 4ct Hammers
      • 20x LBC
  • Mosey to planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • 7s
    • Dips to Monkey Humpers

MARY:

  • Ring of Fire leg push down
  • 10x Flutter kicks
  • 10x Hello Dollys
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The Darkness – Jocko Willink – https://www.youtube.com/watch?v=ZnFhK6x_XIA

There are times when things seem so bad and that there is no light. It is those times we must fight. With our brothers in F3 we are not alone in our fight. We must be willing to share those experiences and ask our brothers for help. When we see our brothers struggling, join them in their fight.

MOLESKIN:

ANNOUNCEMENTS:

Diego’s at the Splash Pad

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBAC F & B
  • Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

  • 7s
    • Sledge american hammers to Thursters
  • Diegos – P1 does exercise, P2 moseys around the splashpad path
    • 100x Merkins
    • 150x Overhead Press
    • 200x LBC
    • 250x Rock Curls
    • 300x Rock Goblet Squats
  • Drop off rocks
  • Mosey to planters
  • 7s
    • Dips to Derkins

MARY:

  • Flutter kicks
  • Hello Dolly
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

VQ Burpee Day

THE SCENE: Clear and Rowdy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-IC x 25, mtn climbers -IC x 20, Imperial Squat Walkers- IC x 25, plank jacks – OYO x 25
THA-THANG:
Burpees were a staple!

  • Burpee Dans across a standard parking lot curb to curb up to 10 burpees
  • Butkus – 45s step up with 15s rest x 5
  • 5 cone modified suicide ladder – 5 cones over appox 100 yards.  1st cone 30 SSH, 2nd cone 30 SSH +20 squats, 3rd cone 30 SSH + 20 squats + 15 burpees,  4th cone 30 SSH + 20 squats + 15 burpees + 10 BBS, 5th cone all  + 5 HR merkins, rinse and repeat

MARY:
Hello Dolly- IC x 30,  American Hammers – IC x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This Q was way harder by myself on Sunday.  It was much easier with the group.  Life is the same way.  So many times we try to do things on our own and we don’t rely on God.  We try and try ourselves and when we fail, then we turn to God.  We need to put God in everything we do and rely on him to carry us and let his will be done, not ours.  Life is much better with God in it, and not doing it by ourselves.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Save my Plantar Fascia!

THE SCENE: 65 degrees and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Plank Jacks x 20 IC, Upside down MKNS x 20 IC, LBAC x 10 IC (B)
THANG 1:  Partner Up

  • P1 OH Press w/ CMU while P2 Bear Crawls to end of P lot and back – flapjack
  • P1 CMU Curls, P2 crab walks to end of lot, duck walk back- flapjack
  • P1 CMU wonder-bras (row/horizontal press), P2 Broad Jumps to end of lot. side shuffles back 1/2, then switch sides- flapjack
  • P1 CMU Squats, P2 Lunge both legs then Burpee (alt) to end of lot then lunge back- flapjack
  • Quick feet on curb x 1 minute
  • THANG 2: Partner Up
  • P1 walks w/ CMU b/w p-lot spaces doing 5 incline MKNS on each line while P2 runs around p-lot back to P1- flapjack until make it all around the lot spaces

MARY:
Everyone hold CMU overhead for as long as possible, each man down then does BBS until last man standing:  Fast n Easy and Switchgrass made it to the end of session together.
COUNT-OFF & NAME-O-RAMA
Switchgrass, Fast N Easy, Mr. Wedgie, Herbie, Tractor, Natty

MOLESKIN:
James 1:22
ANNOUNCEMENTS:

Wedgie is off to Poland, travel prayers for him.  Natty is out for a while to heal this awful plantar fascitis