F3 Knoxville

Tag: Simmons

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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!!

Warm Your Nuts

THE SCENE: Clear and a cool 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Happy Jacks x 8 IC, Cherry Pickers x 10 IC, Good Morning Abbey’s x 10, T Plank Arm circles x 10 each direction (B), Boxer Victorious w/ Brix x 10 IC
THA-THANG:
Indian Run Mosey to Back lot (weave in / ot) alternating arms OG, out to side, curls with Br

  • Seven station cone workout:
  • 1) 8 CT Man makers x 10  Lunge to Station 2) Crab Clap (B) with Brix x 10 –> Broad jump to 3) Squat Thrusters w/Brix x 10–> Broad Jump to 4) BBS x10 double brick  –> Brix Bear Crawl to 5) Merkin double arm raise w/brix x 10 –> High Step to 6) SLR to Brix (B) x 10 –> Lunge to 1) Repeato
  • Mosey Back to AO

MARY:
Freddy Mercury x 40 IC, Gas Pumps x 15 IC, Superman’s x 20, Flutters x 25 IC, Crab Reachers x 15 IC, Captain Thors, LBC’s x 15
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Fast n Easy, Simmons, Hamm, Biohazard, Mr. Wedgie, Tractor, Dr. Feelgood
CIRCLE OF TRUST/BOM:
Make your voice heard but be respectable
MOLESKIN:
Pray for the Nation
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tyson wod

THE SCENE: Rain, 67°F, Feels like 68°F, Humidity 100%, Wind 8mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC

15x LBAC forward and backwards IC

Little of this and that

THA-THANG:
50x dips on CMUs

50x merkins

50x shrugs with CMUs

100x BBS

100x Squats

Rinse and repeat

We completed 2 full rounds and one round at half reps

MARY:
15x Flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Show up. Do the work.
MOLESKIN:

ANNOUNCEMENTS:

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