F3 Knoxville

Tag: Oscar

Recycled & Modified

THE SCENE: Frigid cold and clear 23 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25, Windmills IC x 10, Cherry Pickers IC x 10, Imperial SQT Walkers IC x 10, Grady Corns ( Q struggled with this coordination) x 20 IC, T Plank Arm Circles x 10 IC (B) and both directions
THA-THANG:
Mosey to street light and Partner up.  P1 runs to rock pile to grab a coupon while P2 stays and does MKNS until P1 returns and then P2 gets coupon, P1 does MKNS

  • Mosey to Bank lot
  • w/ rock, partners face each other & perform jump ups and overs on curb, performing a SQT w/ OH Press on each side of curb x 20
  • P1 runs lap around bank with coupon OH while P2 performs SQTs with coupon out front swap & repeato x 2
  • P1 runs lap doing coupon curls while P2 does tricep raises OH with coupon, swap & repeato x 2
  • Mosey to street light, P1 returns coupon to rock pile, P2 performs burpees, swap & repeat
  • All together and perform 30 lunges followed by 5 8CT Man mankers
  • Bear crawl on frozen grass to curb and back
  • Crab walk 25 yards to AO

MARY:
Box Cutters, Bruce Lees, Flutter kicks, Hello Dollies, Supermans, Ring of Fire, Circle of Trust
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:
Work on those relationships and keep them healthy
MOLESKIN:
8 HIMS handles frozen rocks which turned into frozen hands….Biohazard and Fast N Easy could not handle the cold so they will need to borrow some sweatshirts from Herbie next time.
ANNOUNCEMENTS:

Contact

THE SCENE: 30 degrees with snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 IC

Overhead Clap x 40 IC

Imperial Squat Walker x 15 IC

Shoulder Blaster: Arms to front from hips x 30, Arms side to front (seal clap) x 30, 10 shoulder presses. All IC

THA-THANG:

4x4s: 10 reps – 4 burpees, 4 push-ups, 4 (4ct) mtn climbers = 1 rep.

Catalina Wine Mixer (10 reps): Plank, Pharaoh (left arm then right arm to elbow), up from Pharaoh in same order, push-up = 1 rep.

Burpee Broad Jump length of parking lot

Black Jack: 20 BBS then run to mid-point of parking lot and do 1 push-up. Then 19 BBS/2 push-up etc.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are separated by the pandemic. The only means of gathering to communicate and check on each other is to be out in the dark and snow at 5am or to make the effort to communicate by social media. Use the tools we have to make contact with the people around you. We have hundreds of contacts in our phones. Call someone you haven’t seen or spoken to in a while and say hello.
MOLESKIN:

ANNOUNCEMENTS:
F3 Brickyard 3 year anniversary is this week. Contact PAX and get them out!!

Full-Moon Seabiscuit

THE SCENE: Clear full-moon skies and 55.  Perfect for running.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH IC

10 Tempo Squats IC

LBACs

Mosey around the parking lot to get loose.
THA-THANG:
Seabiscuit

1 Lap around parking lot
Then 10 Burpees, 20 Merkins, 30 BBS
Increase Laps by 1 and repeat exercises.
Repeat up to 5 laps and then decrease by 1.

No one was able to complete every round, but lots of running did occur.

MARY:
Just enough time for a couple dealer’s choice exercises: Hello Dolly and Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Control the Controllables.  We can’t control what anyone else does, be it our spouse, boss, pastor, or the President.  We can only control our actions and reactions.  As leaders, husbands, & fathers, we must control ourselves and be accountable.
MOLESKIN:

ANNOUNCEMENTS:

Natty Ass Kickers

THE SCENE: Sally Sprinkles in the 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbies, 20 Chinooks IC (B), Cherry Pickers with Back Clap (not slap) IC, 10 (B) Alabama Ass kickers IC
THA-THANG:
We grabbed our coupons and mozied to the track (the long way) taking two stops along the way to do Bicep Curls w/CMU x 30, mozy…OH Press with CMU x 20, then to the track

Ass Kickers

  • 15 squat thrusters, set CMU down and do 15 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by running a lap around the track
  • 12 squat thrusters, set CMU down and do 12 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by side shuffle 200 yds on football field
  • 9 squat thrusters, set CMU down and do 9 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by Bernies 200 yds on football field
  • 6 squat thrusters, set CMU down and do 6 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by karaoke’s 200 yds on football field
  • 3 squat thrusters, set CMU down and do 3 8 ct. Man Makers alternating to each side of CMU with a sideway hop.  Follow by sprint 200 yds on football field  (funny how most of them did not look like they were sprinting)
  • Early finishers performed OH Claps x 25 IC, Morrocan Night Clubs x 20 IC
  • Mozy back to AO with 2 stops along the way….5 CMU SQTS…mozy to Lifehouse….20 Upright Rows w/ CMU
  • Once arrived at AO, line up for some fun CMU Crab Walkers (quite challenging, and kicking the CMU proved catastrophic for Fast-n-Easy, as his crumbled into 5 pieces adding 20 more MM’s for the lad.  We all enjoyed watching the scene and then Lunged w/ CMU’s back to the AO

MARY:
Freddy Mercuries x 5 IC

My age caused me to forget to do the last 4 MM’s….

We all finished with an Ice Cold Natty Light to pound
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:
Insert the WORD here.
MOLESKIN:
Discussion about perseverance….use F3 as an example to achieving what you thought you couldn’t.  Push through the riff raff and get er dun
ANNOUNCEMENTS:
A-Rod back to Idaho