F3 Knoxville

Tag: Oscar

Weight for the Fun

THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Walkers 20x IC
  • Tempo Squats 20x IC
  • Little of this, little of that, Some of these and Some of those

THA-THANG:

  • BruteForce Sanddeck
    • Ace of Spades
      • Tabata – 8 rounds, 20s work, 10s rest
        • Body weight squats
        • Merkins
        • BBS
    • Two of Spades
      • 5 Rounds with CMU/Sandbag/Ruck
        • 10x Rows
        • 10x Floor Presses
        • 10x CMU/Sandbag/Ruck Swings
  • Mosey around the Parking lot with weight
    • Three of Spades
      • AMRAP in 12 min
        • 400m run (2 laps around the parking lot)
        • 10x Front Squats
        • 10x Push Press
        • 10x Burpees
    • Four of Spades
      • 5 Rounds
        • 5x CMU/Sandbag/Ruck Get-ups
        • 10x CMU/Sandbag/Ruck High-Pulls
        • 15x Cleans
        • 20x Push-ups
  • Slick mosey (no weight) around the parking lot

MARY:

  • Captain Thor 5x BBS/20x Hammers
  • Around the circle for PAX callout exercises
    • A-Rod: 20x Flutter Kicks IC
    • Simmons: Boat/Canoe
    • Barney: 20x LBC IC
    • Biohazard: Ring of Fire (Legs up, PAX runs and pushes legs down)

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom

CIRCLE OF TRUST/BOM:

Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25

Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.

MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
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:

Taco Tuesday without Tacos

THE SCENE: Cloudy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-ruck: 4 rounds of 50 push-ups/50 sit-ups

Manly Arm Circles x 15 IC ED

Imperial Squat Walker x 15 IC

8 count MM x 10 IC

SSH x 30 IC
THA-THANG:

Bench work: Partner Up

  • Rd 1 = P1 step-up x 15 EL while P2 does dips (flap jack)
  • Rd 2 = P1 Bulgarian split x 15 EL while P2 does inclined merkin (flap jack)
  • Rd 3 = P1 Side step up x 15 EL while P2 does CDD (flap jack)
  • Rd 4 = P1 Box jump x 15 EL while P2 does declined merkin (flap jack)

No Pain No Gain: Partner up

P1 does 15 BBS and P2 holds feet in plank then P1 does wide merkins while P2 runs to cone one and does exercise. When P2 gets back then P2 does the 15 BBS and P1 holds feet and then runs to cones. Order of cones is 1, 1 and 2, 1 and 2 and 3.

  • Cone 1 = 5 Burp
  • Cone 2 = 10 Burp
  • Cone 3 = 15 Burp

Circuit:

  • Station 1 = 15 burp/20 reverse pickle pounders
  • Station 2 = 20 superman swims/20 4ct flutters
  • Station 3 = 20 wide merkin/25 prisoner squats
  • Station 4 = lunge to cone, bear crawl back, sprint to cone
  • Station 5 = 25 merkin/20 BBS

Run back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Kings 1:1-27 There will always be someone above us in this World. They have been give authority over you and have been put in place for a time by God. As long as they are not conducting illegal activities they deserve your respect. You don’t have to like them but you should respect their position. They need your support and not ankle biting and back stabbing. Be a leader beneath them and help them do their job. If you have a question, ask, don’t shout. If you have a suggestion, suggest, don’t demand.
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:

For I know the plans I have for you….

THE SCENE: Clear skies, 71 and fair, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30 4ct Side Straddle Hops
  • 15 4Ct Big Arm Circles Forward
  • 15 4ct BAC Backard
  • 15 4ct Overhead Claps
  • 15 4ct Seal Claps
  • 10 Tempo Squats

THA-THANG:

Running around Emory Road

  • Frontier – 15 Merkins
  • Vaughn’s – 15 Hand Release Merkins
  • Halftime Pizza – 15 Derkins
  • PHS Planters – 15 Incline Merkins

Rinse and Repeat 4 times

MARY:
Flutter Kicks; Captain Thor

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:
Got a new job at HVA – Excited and SCARED…

Jeremiah 29:11 and Luke 16:10

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