F3 Knoxville

Tag: Simmons

Pigs in Zen

THE SCENE: Clear, calm, mildly humid, just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Propeller Arm circles (OH, Sides, Fronts) FWD & BWD IC at least 10 each up to 14, Imperial SQT Walkers x 20 IC, Bobby Hurley’s x 20 IC, SSH’S x 25 IC, Toy Soldiers x 10 IC, Tempo SQTS x 10 IC
THA-THANG:
Mosey to football field where we do some 11’s ….1st & 10’s  where you start on the 10 yd line, with 10 MKN’s and 1 Burpee, sprint to opposite end zone, mosey back to the 20 and do 9 MKNS, 2 Burpees ……and continue until complete.

  • Daft Punk’s, 3 rounds of 12 IC
  • Bleachers Round-  2 steps up, 1 step down (all around and back)
  • Australian Nut Knockers under the Panther IC x 20
  • Mosey to Planters plymetric curb hops along the way b/w the pile-ons
  • 11’s:  Rd 1= Box Jumps & Incline MKNS  Rd 2= Triceps Dips & Derkins
  • Bear Crawl curb to curb x 6 rounds
  • Swifty Lap around the AO (large loop)

MARY:
Myrtl’s- forward legs, cross legs, Donkey kicks on all 4’s, Hip circles FWD / BWD x 10 each

Bird Dogs x 10 IC, Superman’s x 10 IC, Boat / Canoe’s

COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Fast-N-Easy, Biohazard, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Gave the guys 10 tips on finding your Zen.  Take time out of your day to slow down.  “Think, say, do”  Every action is first a thought.  Every thought has an intention.  Set clear and positive intention to “find zen.”
MOLESKIN:
Prayers for Biohazard’s father-in-law as he goes through tests and for Simmon’s church to find their zen
ANNOUNCEMENTS:

Four Corner Catalyst

THE SCENE: Cool 47 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

SSH, Cherry Pickers, LBAC, Windmills, Right over Left, Left over Right, Merkins

THA-THANG:

There were 4 corners of the parking lot with the same CMU workout. Each time you went to a corner different way (i.e. Bear Crawl CMU Drag, CMU Race Car, CMU Duck Walk, CMU Fireman Carry) and did the workout decreasing by 5 reps of the same workout each time.

  • 50 Chest Press
  • 45 Curls
  • 40 Merkins
  • 35 Dips
  • 30 Rows
  • 25 Tricep Extensions
  • 20 Squats
  • 15 Calf Raisers
  • 10 Brickyard Body Builders

MARY:
Flutter Kicks, Gas Pedals, Captain Thors, Freddy Mercury’s, Hello Dolly’s, Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Hamm, Herbie, Simmons, Tractor, Gepetto, Handy Manny (FNG)
CIRCLE OF TRUST/BOM:
Everything is a catalyst. We sometimes view things as the be all/end all but everything is only a catalyst that must serve as a spark for more and greater things (i.e. Church/Spirtual Growth, Education/Learning, F3/Growth as a HIM, Life Itself/Eternal Life etc.)
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Natursize with intention

THE SCENE: Clear and Sexy with a little steam once your heartrate got up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Annies x10 IC (B) and bi-directional, CDD’s x 20 IC, Cheerleaders OYO x 25, Plank Jacks x 20 IC, Tempo Sqts x 10 IC
THA-THANG:
Mosey to football field for 2 rounds of corner to corner

  • Cone 1-  Crucible Mkns x 10, Rd2 BBS x 20
  • Cone 2-  Clerkins x 20 (pure hell), Rd2 Mtn climbers x 20 4 ct.
  • Cone 3-  Shoulder Taps x 30 2 ct. Rd 2- E2K’s x 40 (20 each side)
  • Mosey to Natty’s trunk for some brick coupons and then to the splash pad
  • At the pad:  7 rounds, starting with 10 reps and moving up by 10 each round.  Run a small circle around the bathroom where you stop to perform each time 25 reps with coupons of:  OH Press, Curls, Rows, Double triceps extension and then mosey back to splash pad for each round, rinse and repeato
  • 10 Hurpees (burpee w/ a clap)
  • 20 Derkins on bench
  • 30 Jump squats
  • 40 Monkey Humpers
  • 50 Alt single leg sqts w/ coupons
  • 60 LBC’s
  • 70 Lunges w/ coupons
  • Return to Natty’s ride to drop off coupons and then on to AO

MARY:
Flutter kicks x 20 IC, Never Cross Dollies x 8 IC, Bird Dog / Hip circles x 10 (B), Supermans x 20 IC, 1 Good Morning Abby
COUNT-OFF & NAME-O-RAMA
Herbie, Simmons, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Be intentional and lift others up with all you do and say.  Read Romans 15:5
MOLESKIN:
Pray for Spellcheck and his wife as they travel to Vandy for a round of chemo and prep for transplant
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Everyday is a new day

THE SCENE: Overcast clouds, 49°F, Feels like 47°F, Humidity 100%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x10 Forward and Backwards IC
  • Little of this and that, Some of these and those
  • Imperial Walkers x20 IC
  • SSH x20 IC

THA-THANG:
Mosey to the vehicles to grab our CMUs.

  • Every minute on the minute 5x Burpees
  • In between the burpees:
    • 100 CMU Thrusters
    • 100 CMU Merkins (one hand on CMU, do merkin, switch hand on CMU, do merkin, that’s 1)
    • 100 CMU BBS (no one finished this, most didn’t make it this far)

MARY:

  • Flutter kicks x20 IC
  • Tuesday mornings x15 IC
  • Captian Thors x5 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Jocko Willink – Every Single Day – https://www.youtube.com/watch?v=iRl1CK6NDiA

MOLESKIN:

ANNOUNCEMENTS:

A total man

THE SCENE: Mostly Clear, 51°F, Feels like 51°F, Humidity 76%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 20x Tempo squats
  • Little of This, Little of that
  • Mosey around the parking lot

THA-THANG:

4 rounds 25x each, 4ct where appropriate

  • Merkins
  • Squats
  • Dips
  • V-ups
  • Lunges, left leg
  • Plank Shoulder taps
  • Lunges, right leg
  • Freddie Mercuries
  • Mountain Climbers
  • Glute Bridges

MARY:

  • 5x Cherry Pickers Slow Cadence
  • 25x Flutter Kicks
  • 5x Captian Thors
  • 5x 8 count Man Makers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What is a “total” or “real” man? He is one who understands and accepts the responsibility for the development of his mental, emotional, and spiritual capacity and demonstrates this by his maturing attitude and actions in his personal life, his home life, his vocational life, his social life, and his spiritual life. – Charles Stanley – Man of God

MOLESKIN:

ANNOUNCEMENTS:
Last week for the Stock the House for Street Hope TN