F3 Knoxville

Tag: Pigskin

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.

RWPS

THE SCENE: Steamy and a little wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rockettes
Alt Lunge w/ Psoas Stretch
THA-THANG:

We moseyed around 2.5 miles in the area around duck pond, up the Educator and back stopping 7 times for PT.

10 Squats 4-ct IC

10 Sprinter Sit-ups 4-ct IC

10 Merkins 4-ct IC

MARY:
Did a few Burpee Sprints and alternated a few rounds of 10 Flutters and 10 Peter Parker’s with different people calling cadence because my voice was giving out after calling it the rest of the time.
COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:
One of my favorite quotes:

“There are more things in heaven and earth, Horatio, than are dreamt of in your philosophy.”

Hamlet – William Shakespeare

MOLESKIN:
140 reps of everything plus miles. Was a creepy suck.
ANNOUNCEMENTS:

100 Rep Rounds

THE SCENE: Mid 50s. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 Burpees
Low Plank Jacks IC x 20
2 Burpees
Catalina Wine Mixer IC x 10
2 Burpees
High Plank Toe Touches IC x 20
2 Burpees
Superman/Banana on Q
THA-THANG:
As many rounds as possible
10 Burpee Box Jumps
20 Derkins
30 Knee Tucks
40 Dips
Run down to troll bridge and right to the road to make a loop.
Repeat
MARY:
Butterfly Sit-ups x 20
Kick Out and Pulse x 20
Low Plank Spider Knees x 20
Toe Touches x 20
Repeat
COUNT-OFF & NAME-O-RAMA
18 including two 2.0s
CIRCLE OF TRUST/BOM:
The Wise Man

People have been coming to the wise man, complaining about the same problems every time. One day he told them a joke and everyone roared in laughter.

After a couple of minutes, he told them the same joke and only a few of them smiled.

When he told the same joke for the third time no one laughed anymore.

The wise man smiled and said:

“You can’t laugh at the same joke over and over. So why are you always crying about the same problem?”

Moral of the story:

Worrying won’t solve your problems, it’ll just waste your time and energy.

MOLESKIN:
was shooting for 5 rounds. If you got there, you’re welcome. 500 reps to start the day. Plus however many rounds of Mary we did.
ANNOUNCEMENTS:

Slick Bernie

THE SCENE: Mid-30s and clear.  Perfect beatdown weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tha zero burpee warmup:
-Zero Burpees OYO
-25x SSH IC
-2x Burpees OYO
-15x TN Rocking Chairs IC
-4x Burpees OYO
-30x Mountain Climbers IC (10x standard, 10x hands as far fwd as possible, 10x hands as far back as possible)
-6x Burpees OYO
-8x Cossack Squats each leg
-8x Burpees OYO
-20x 4-ct Monkey Humpers IC
-10x Burpees OYO
THA-THANG:
Mosey over behind the maintenance building
-10x on-the-wall pullups
-Circle up with CMU for Pass-The-CMU BBS
-30x curls

Put back CMUs. Then look at Weinke.
Pick up 2 CMUs each for Rock the Block Merkins:
-Plank up on 2 landscaping CMUs.
-Do 1 Merkin.
-While holding plank, Q calls direction to rock the CMUs by 90° (Fwd, Back, In, Out), then another Merkin.
-R&R until groans from PAX reach sufficient volume

Put back CMUs for realz this time.

Mosey down the road a little ways to the hill
Partner up for Dora 1-2-3 (Merkins, Squats, SSH)
Bernie up the hill, Bear Crawl down.
Except the hill is really slick from frost! Nix the Bear Crawl after the first attempt. Too hazardous.

Mosey back to AO

MARY:
Just enough time for a couple rounds of Row Your Boat, then cash out with AMRAP merkins for 30s or so
COUNT-OFF & NAME-O-RAMA
15 PAX today, including FNG Cubby!
CIRCLE OF TRUST/BOM:
Do the hard thing.  Hard things come up frequently in life.  Sometimes we look for an easy way around it.  Sometimes we avoid it or put it off.  Don’t do that.  Just like you tackle those 30 burpees in a beatdown, take on the hard thing head-on, and do it with all your might!
MOLESKIN:

ANNOUNCEMENTS:
Sign up for Hardship Hill OCR Relay!  If you need a team, just post on GroupMe.  You’ll get recruited quick!

https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

Movin’ Weight

WARM-O-RAMA:

  • Jump Rope x50 (SSH)
  • Cherry Pickers (ICx5)
  • Tempo Squats (ICx10)
  • Jump Rope x50 (SSH)
  • Atlas Stretch x5 (each side)
  • Jump Rope x50 (SSH)

THA-THANG:
Split the group up into teams of 3.

Station 1:

  • Standard Plank
  • Side Plank
  • Side Plank
  • Dancing Bear
  • Shoulder Taps

Farmers Carry:

  • (2) 5gal Buckets Full of Rocks 100yd Carry
    • Penalty of 10 Burpees if put down early

Station 2:

  • Squats
  • Merkins
  • Froggie Hops
  • Hand Release Merkins
  • Iron Mikes

Battle Buddy….The Bucket Carry:
Partner 1: Jump Rope
Partner 2:

  • 200ft Carry to the Hill
  • Burnnie the Hill w/Bucket
  • 200ft Carry to Starting Point
    • Penalty of 10 Burpee if put down

CIRCLE OF TRUST/BOM:
Luke 12:11-12
When you are brought before synagogues, rulers and authorities, do not worry about how you will defend yourselves or what you will say, for the Holy Spirit will teach you at that time what you should say.
Matthew 10:19-20
But when they arrest you, do not worry about what to say or how to say it. At that time you will be given what to say, for it will not be you speaking, but the spirit of your Father speaking through you.
Exodus 4:10-12
Moses said to the Lord, “Pardon your servant, Lord. I have never been eloquent, neither in the past nor since you have spoken to your servant. I am slow of speech and tongue.” The Lord said to him, “Who gave human beings their mouths? Who makes them deaf or mute? Who gives them sight or makes them blind? Is it not I, the Lord? Now go; I will help you speak and will teach you what to say.”