F3 Knoxville

Tag: Simmons

A friendly visit

THE SCENE: Clear 70 degrees humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 40 IC

Tempo Squat x 20 IC

T-Plank Arm Circles x 15 EA ED

8 Count Body Builders x 10 IC
THA-THANG:
Aiken Legs: on benches complete two rounds of 20 squats, 20 box jumps, 20 lunge (10 EL)

Mosey to Stairs

Jelly Legs:

  • R1: Hold squat for 10 seconds; 10 squats; run up stairs; 2 burpee
  • R2: Hold squat for 20 seconds; 20 squats; run up stairs; 4 burpee
  • R3: Hold squat for 30 seconds; 30 squats; run up stairs; 6 burpee
  • R4: Hold squat for 40 seconds; 40 squats; run up stairs; 8 burpee
  • R5: Hold squat for 50 seconds; 50 squats; run up stairs; 10 burpee

Grizzcalator: Merkin crawl up stairs completing push-up on every other step and three push-ups on landings.

Mosey to bridge

Burpee Broad Jump across bridge and then lunge back across bridge.

Mosey back to AO

MARY:
Pick card- 3 rounds of 10 squat, 10 flutters (4 ct), 10 lunge (10 EL).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
JJDIDTIEBUCKLE

  • Justice
  • Judgement
  • Dependability
  • Initiative
  • Decisiveness
  • Tact
  • Integretity
  • Endurance
  • Bearing
  • Unselfishness
  • Courage
  • Knowledge
  • Loyalty
  • Enthusiasm

When we’re enthusiastic about something, we’re willing to sacrifice for it. People who are enthusiastic about a cause will sacrifice time and money for it. People who are enthusiastic about their jobs will make personal sacrifices to spend time at work and educate themselves to do a better job.

Do the Hard Thing First. Lead by example. People/family is watching you to see how to act/react to situation and life.

MOLESKIN:

ANNOUNCEMENTS:

BOMBS!!!

THE SCENE: Clear, 64°F, Feels like 64°F, Humidity 89%, Wind 2mph from NNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 15x IC Forwards & Backwards

THA-THANG:

  • Mosey to the school
    • J.T. Hero WOD
      • 21 Handstand Merkins
      • 15 Dips
      • 9 Merkins
  • Mosey to the splashpad
    • Since there was such a low turnout, all reps completed by each PAX
    • BOMBS – 50x Burpees
    • BOMBS – 100x Overhead Claps
    • BOMBS – 150x Merkins
    • BOMBS – 200x BBS
    • BOMBS – 250x Squats
  • Mosey back to the AO

MARY:

  • Flutter Kicks 15x IC
  • Hello Dolly 15x IC
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA
3 Strong HIMs
CIRCLE OF TRUST/BOM:

Challenge and Encourage one another

MOLESKIN:

ANNOUNCEMENTS:
Buddy Bench and Hopscotch install at The Quacken at 8:30am.

Humbling

THE SCENE: Partly cloudy 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head clap x 40 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Jelly Legs: Mosey to hill

  • R1: Hold Squat for 10 sec; 10 squats; run up hill; 2 burpees
  • R2: Hold Squat for 20 sec; 20 squats; run up hill; 4 burpees
  • R3: Hold Squat for 30 sec; 30 squats; run up hill; 6 burpees
  • R4: Hold Squat for 40 sec; 40 squats; run up hill; 8 burpees
  • R5: Hold Squat for 50 sec; 50 squats; run up hill; 10 burpees

Merkin Hill:

  1. Bottom of hill 10 merkin, top of hill 9 merkin
  2. Bottom of hill 8 merkin, top of hill 7 merkin
  3. Bottom of hill 6 merkin, top of hill 5 merkin
  4. Bottom of hill 4 merkin, top of hill 3 merkin
  5. Bottom of hill 2 merkin, top of hill 1 merkin

Mosey back to AO

MARY:
8 Count MM x 10

flutter kicks x 20 IC

8 Count MM x 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My son broke a window playing baseball. I got mad about it and cleaned it up. As I was cleaning it up the thoughts of my childhood and the many things I broke, burned, blew up, destroyed, etc. came to mind. It gave me the wonderful opportunity to apologize to my son for getting mad and to remember my example to my sons. Yes, they will break things we love and can’t really afford to fix many more times, but it is always a chance to grow and to help them grow through easy lessons (broken window) to the hard ones…which I know are coming.
MOLESKIN:

ANNOUNCEMENTS:
Powell High School 5K Saturday May 4 at 3pm

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.