F3 Knoxville

Tag: Simmons

Pre-Birthday Bear With Me Beatdown

THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Tempo Squats 10x IC
  • LBAC 15x IC Forward & Backwards

THA-THANG:

  • Mosey to the long front parking lot
  • Bear With Me
    • Bear Crawl & Exercises
      • 10-yard Bear Crawl
      • 20 Air Squats
      • 10-yard Bear Crawl
      • 20 push-ups
      • 10-yard Bear Crawl
      • 20 ruck curls
      • 10-yard Bear Crawl
      • 20 4-count flutter kicks
      • 10-yard Bear Crawl
      • 20 4-count mountain climber
      • 10-yard Bear Crawl
    • Hold plank until six catches up
    • 10 Burpees
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Repeat Bear Crawl & Exercises
    • 5 Manmakers IC
    • Sandbag Toss down the parking lot Indian run style
      • 1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Lunge to AO

MARY:

  • Flutter Kicks 20x IC
  • Captian Thors to 6 BBS & 24 Hammers
  • Dealers choice:
    • Simmons: Box Cutters 20x
    • Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
  • Boat Canoe to finish with:
    • Moroccan Night Club in Canoe 2x
    • James Bond at the finish

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers
CIRCLE OF TRUST/BOM:

As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.

MOLESKIN:
Jordan Peterson – Talks about Men in the church

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Cones of Dunshire

THE SCENE:

Dark, Not too hot, not too cold.
F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:
LBAC – forward and backerds , TN Rocking Chair, SHH, Tempo Merkins, no Suzanne Somers (sorry Fast-N-Easy)
THA-THANG:

The Cones of Dunshire: Beer crawl to 1st cone (2 Burpees), Beer crawl to 2nd cone (4 Burpees), Beer crawl to 3rd cone (6 Burpees), Beer crawl to 4th cone (8 Burpees)

Mosey to the only hill in Powell – 11’s – 1 Merkins, Bernie up the Hill, 10 Mountain Climbers (4ct)

Mosey to the only other hill in Powell – Mini Route 66 along the way (more like a Route 15)

Partner: P1 does merkins and P2 runs to top of hill and knocks out 5 burpees – switch

MARY:
Boat  Canoe and maybe some other stuff – who knows – its was 6:10 in the morning

CIRCLE OF TRUST/BOM:
Follow one of God’s greatest commandments and love your neighbor.

Homemade Jelly

THE SCENE: Cloudy 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-Ruck (5 Weirdos) Completed Day 1 of Lucky 7 Challenge

SSH x 30 IC

Tempo Squat x 10 IC
THA-THANG:

Mosey to Hill

Hill Pyramid: 5-10-15-20-20-15-10-5

Merkins at bottom of hill, CDD at top of hill

Jelly Legs:

  • R1: Squat 10 count, 10 squats, run up hill, 2 Burpees.
  • R2: Squat 20 count, 20 squats, run up hill, 4 Burpees.
  • R3: Squat 30 count, 30 squats, run up hill, 6 Burpees.
  • R4: Squat 40 count, 40 squats

Back to AO

MARY:
8 Count Man Makers x 10 IC

Imperial Squat Walker x 20 IC

8 Count Man Makers x 10 IC

Flutter x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Kings 5 Naaman thought he could use his place in society to find healing. Grace tells us differently. We can only show up with what we are/have. Nothing more.
MOLESKIN:
“Grace doesn’t sell; you can hardly even give it away, because it works only for losers and no one wants to stand in their line.” Robert Farrar Capon
ANNOUNCEMENTS:

Work Work Work

THE SCENE: Cool 40 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead claps x 40 IC

4x4s x 5

Squat Raiser x 10 IC
THA-THANG:

Accumulator:

1 – 15 merkin

1,2 – 15 merkin, 20 BBS

1,2,3 – 15 merkin, 20 BBS, 30 Squat

1,2,3,4 – 15 merkin, 20 BBS, 30 Squat, 15 incline merkin

1,2,3,4,5 – 15 merkin, 20 BBS, 30 Squat, 15 incline merkin, 20 box jump

5,4,3,2,1 – 20 box jump, 15 incline merkin, 30 squat, 20 BBS, 15 merkin

5,4,3,2 – 20 box jump, 15 incline merkin, 30 squat, 20 BBS

5,4,3 – 20 box jump, 15 incline merkin, 30 squat

5,4 – 20 box jump, 15 incline merkin

5 – 20 box jump

No Pain, No Gain: Partner up. P1 performs 15 BBS while P2 holds feet. P1 does wide merkin while P2 runs to cones and does burpees. Flapjack

  • Cone 1: 5 burpee
  • Cone 2: 10 burpee
  • Cone 3: 15 burpee

MARY:
Flutters x 30 IC

Capn Thor

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We see the famous and those in power have their sin, errors, blunders put on national TV each day. Some we laugh and say “good!” others we just shake our head. They have all the same need for forgiveness that we seek each day for our sin, errors, and blunders. We just don’t end up having our garbage put on TV. Before passing judgement, remember to ask for the Lord to meet them, then forgive them, and don’t convict them. They may not know or want salvation but that is not our concern. We are instructed to forgive.

MOLESKIN:

ANNOUNCEMENTS:
Convergence this Saturday at Asylum then Third F after workout.

Mini SeaBiscuit w. Coupons

THE SCENE: 44 and cold wind blowing
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH’s, Plank Arm Circles, Tempo Merkins, Mtn Climbers, Cherry Pickers, Stretches

THA-THANG:
25 Merkins (1st 10 = HR), 25 Squats, 10 Wolverines, 10 Bobby Hurley’s

Run One Lap w. Coupon

Make Pit Stop: Arm Curls w. CMU x 15,  Midweight Coupon x 15, Heavyweight Coupon x 15

Rinse & Repeat add lap up each time up to 4

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
9 HIMS
CIRCLE OF TRUST/BOM:
Life is Difficult. We find ourselves striving for happiness but the reality is that happiness is one aspect  of life only. Finding purpose in the pain of living isn’t easy but there is meaning in suffering. See John 16:33
MOLESKIN:
Many brothers are suffering openly and secretly in some ways. Pray for each other’s healing.
ANNOUNCEMENTS: