F3 Knoxville

Tag: Simmons

Keep that Winter Coat Off

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squat x 10 IC

Baby arm circles x 10 IC ED

Tempo Merkin x 10 IC

8 Count Body Builders x 10 IC
THA-THANG:

Kraken Accumulator After completing each station run counter clockwise around loop and then begin at next station.

  1. Dry Dock x 5
  2. Jump squat x 10
  3. Hand release x 15
  4. Star Jumps x 20
  5. Flutter kicks x 25 (4 ct)
  6. Jump lunge x 30
  7. BBS x 35
  8. SSH x 40

Indian Run around lot.

Bear crawl Indian shuffle length of lot.

Indian lunge around lot.

Boxes

  • 10 Burpee box jump
  • 10 dips
  • 10 incline merkin
  • 10 decline merkin
  • 10 box jumps

MARY:
8 Count Body Builders x 30 IC

Flutter Kicks x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that you are more than humans. You are created in the image of God. You are heirs. Reflect your pedigree as you go into this day that you are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

VQ Burpee Day

THE SCENE: Clear and Rowdy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-IC x 25, mtn climbers -IC x 20, Imperial Squat Walkers- IC x 25, plank jacks – OYO x 25
THA-THANG:
Burpees were a staple!

  • Burpee Dans across a standard parking lot curb to curb up to 10 burpees
  • Butkus – 45s step up with 15s rest x 5
  • 5 cone modified suicide ladder – 5 cones over appox 100 yards.  1st cone 30 SSH, 2nd cone 30 SSH +20 squats, 3rd cone 30 SSH + 20 squats + 15 burpees,  4th cone 30 SSH + 20 squats + 15 burpees + 10 BBS, 5th cone all  + 5 HR merkins, rinse and repeat

MARY:
Hello Dolly- IC x 30,  American Hammers – IC x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This Q was way harder by myself on Sunday.  It was much easier with the group.  Life is the same way.  So many times we try to do things on our own and we don’t rely on God.  We try and try ourselves and when we fail, then we turn to God.  We need to put God in everything we do and rely on him to carry us and let his will be done, not ours.  Life is much better with God in it, and not doing it by ourselves.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Deck of Death (F3 Workout Deck)

THE SCENE: A cool 63 with slight fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x15 each way
  • SSH IC x20
  • Tempo Merkins IC x10
  • Imperial Squat Walkers IC x15
  • Suzanne Summers (Cross Jacks) IC x10

THA-THANG:
Mosey towards the planters to the waiting F3 Workout Deck or Deck of Death as coined by Chaucer. Played the standard deck rules, flip a card and do the exercise on the card for the reps represented by the card (face – 10, Royal – 25, Ace – 100). Went around the circle 8 times for 40 cards till time ran out.

MARY:
No Mary.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you here? What motivates you to get out of bed and join this group multiple times a week?
This was more rhetorical to spark an inner dialogue so we know how to talk to others about this crazy thing we do called F3.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wet bricks

THE SCENE: Dark with light sprinkles progressing to a steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 10 each way IC

SSH x 30 IC

Goofballs x 20 IC

Burpees x 10 OYO
THA-THANG:
Kept it simple with the rain:

With bricks:

  • OH Press x 50, run 1 lap, OH Press x 50, run 2 laps
  • Triceps x 50, run 1 lap, Triceps x 50, run 2 laps
  • Curls x 50, run 1 lap, Curls x 50, run 2 laps
  • Chest Presses x 50, run 1 lap, Chest Presses x 50, run 2 laps
  • Squats x 50, run 1 lap, Squats x 50, run 2 laps
  • Run 1 extra lap if finished early
  • Plank up (and add merkins if desired) while rest of the pack finishes

Move to planter boxes and do 11s with Step-ups & Dips.

Back to AO for a quick Mary of:

  • Box Cutters x 15
  • Captain Therkins
  • Boat/Canoe

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In life there are physical storms like people have experienced with Hurricane Florence.  We should prepare for those with things like insurance, etc…   Just like those storms, we will face storms of life.  As men, we tend to try to do things alone, but we need to have brothers/close friends/accountability partners that we can turn to and rely on when those storms come.  We shouldn’t face things alone and should have someone we can be 100% open with.
MOLESKIN:
It was great to welcome a FNG this morning, aka Right Guard.  Prayers for Herbie’s daughter still trying to recover from sickness and for A-Rod doing the HTL this weekend.

ANNOUNCEMENTS:

Brickyard Breakout

THE SCENE: Muggy September Morning
WARM-O-RAMA:
Old school track stretches
THA-THANG:

  • Grapevine suicides on Fast n Easy’s Ladder
  • 20x rock curls, overhead presses, triceps, squats, rows
  • Bear crawls and reverse bear crawls w/ 30 prisoner get-ups, up hill and down hill
  • Partner wheel barrows up and reverse on an incline with 10x merkins and diamond merkins
  • 25x and 50x uphill, add 10 and decrease 10 with starjacks and smurfjacks
  • Quad 20 combo: 20x, burpees, starjacks, smurjacks, prisoner get-ups

MARY:
7 HIMS broke out crawling and getting up by sticking with it to the end.
CIRCLE OF TRUST/BOM:
Preparation begins when it is only us by ourselves in the cold, dark evenings and mornings.  Conference champions and other podium finishes do not happen automatically they are built with discipline.

Repetition is always the precondition for success.

MOLESKIN:
Prisoner get-ups does not mix with Chinese food. Ask Herbie.