F3 Knoxville

Tag: Smuggler

Runnin runnin and runnin runnin

THE SCENE: 55ish feeling GREAT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 21

Tempo Merkin IC x 10

Tempo Squat IC x 10

OH claps IC x 31ish

THA-THANG:
Battle buddy up. Before leaving Grinder, everyone draws a card. Person that draws the Joker keeps it in their pocket. Mosey over to the Kraken loop next to Crumpit. Everyone starts single cone. Battle buddies run in opposite direction around the loop. Once you reach each other, give each other 5 reps of whatever exercise (too many bodybuilders). If person with Joker passes you, gets to give 5 reps of anything to whoever he passes. Once member of PAX with Joker reaches cone, leave face up so that next person who passes can pick it up and become Joker for the loop. Just keep running.

Mosey back to Grinder.

MARY:
Hold high plank and wait for 6.

Bear crawl to crawl bear merkin IC x 10

Peter Parker IC x 15ish

Hold Iron cross OH claps IC x 10 ish

Hold iron cross LBAC forward IC x 6

Hold iron cross LBAC reverse IC x 6

LBCs to close

COUNT-OFF & NAME-O-RAMA

13 HIMs including 1 FNG, 1 2.0 (lumberjack killin it always)
CIRCLE OF TRUST/BOM:
My favorite movie growing up was Sandlot. One of my favorite scenes from the movie was when the ghost of Babe Ruth was talking to Benny “the Jet” Rodriguez. Babe gives him some words of advice that I think we could all use in our lives.

“Let me tell you something kid, everybody gets one chance to do something great. Most people never take the chance, either ’cause they’re too scared, or because they don’t recognize it when it spits on their shoes. This is your big chance, and you shouldn’t let it go by…”

“Remember, kid, there’s heroes and there’s legends. Heroes get remembered, but legends never die. Follow your heart, kid, and you’ll never go wrong.”

Don’t be afraid to take a chance and go with your gut when you feel like you need to make a decision. As Christians, let the Holy Spirit work within you and lead you when necessary. Make the leap when you feel the push no matter how uncomfortable or painful it may be. Follow your heart.

MOLESKIN:
Bodybuilders!
ANNOUNCEMENTS:
Napster going away Q tomorrow at the Arsenal and Saturday at the Bombshelter. Make plans to be there!

It didn’t get easier

THE SCENE: 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up?? Just mosey to the track.
THA-THANG:
First round starts with 1 rep of each exercise. Afterwards, run a lap around the track (.25mi). The rep count increases exponentially based on what round you’re on. Round 2 = 2×2 = 4 reps. Round 3 = 3×3 = 9 reps. Round 4 = 4×4 = 16 reps….. etc. Exercises are listed below.

  • Squats
  • Merkins
  • Monkey Humpers
  • Leg Raises
  • Side-tri-rise (each side)

MARY:

  • 20 BBS
  • ABC’s
  • LBC’s
  • Flutter Kicks

COUNT-OFF & NAME-O-RAMA
7 made it out for exponential fun!
CIRCLE OF TRUST/BOM:

Ecclesiastes 10:10 – If the ax is dull and its edge unsharpened, more strength is needed, but skill will bring success.

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

Running, Bear Crawls, and Legs Oh MY

THE SCENE:   41 out but we dont let no cold stop us. 

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian Run with 15 pound plate from Grindstone to Oval Office. The Pax was very pleased when they got handed the plate. Far better than a CMU. 5 Inch Worms once we got to the track.
THA-THANG:
Red Bachetta- 1 Rd- Pax started on goal line. Ran to yard marker and completed exercise as listed. Run back to start. Hold plank till 6 finished.

  • 100 Yrd Line- 100 SSH- 1Ct
  • 75 Yrd Line- 75 Mountain Climbers- 1ct
  • 50 Yrd Line- 50 LBC
  • 25- Yrd Line- 25 Merkins
  • 10 Yrd Line- 10 Burpees

No Mercy Mile-

Pax started mid part of near straight away. Jog to start of the turn on back side, bear crawl the full turn. Start Jog after turn to mid point of backside straight away. Mid point 25 Merkins. Jog to front side turn. Lunge full front side turn. Jog to mid point of front straight away. 25 Squats. Rinse and Repeat. We got about 1 and1/12 laps completed.

MARY:
One Round of Bruce Lee: 20 Reps- American Hammer, Leg Raises, LBC’s, Heel Touch, Crunchy Frogs, 100’s

BBS for time- 30 seconds to finish.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This month I’m trying to express more gratitude for the things i have in my life. While we all can be grateful for F3, what it has done for us and the PAX, i challenged the pax to think of other things we are grateful for.

  • Smuggler-My wife and the change she has made in my realatiohsip with my daughter. We have gone through some hard times, a lot due to my own bad relationship decisions. However my wife has come in and been an amazing force in my life and has made a world of difference.
  • Pinocchio- His son, being a new father has given him a new perspective on life.
  • Veep- His job and the the ability that has provided him to do things for his family.

Take time to let those around you know you’re grateful for them.

MOLESKIN:

ANNOUNCEMENTS:
Napster’s final two Q’s are on Friday and Saturday. We need to pack it out!

Circle of Death

THE SCENE: We thought we were done with the cold but it was a nice 45 but no rain. Just damp ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the loop for todays beatdown.

  • At CP #1- 10 SSH IC.
  • #2- Cherry Pickers- 7 IC
  • #3- LBAS- 10 IC up and down

THA-THANG:
String of Pearls

Four check points along the route. Each check point had 3 exercises to be completed, than a movement to the second part of the check point followed by the same three exercises. All Exercise were completed IC as a PAX, all Tempo exercises were a 4ct. PAX could set there own pace when running between check points. Hold a plank till the 6 arrives.

  • CP# 1- Bridge Hill at entrance of the park.- Exercises- 20 Tempo Squats IC, 20 HR Merkins IC, 10 Peter Parkers 4ct IC- Bernie up the hill to the top. Repeat all three exercises
  • CP# 2- Walkway in between Grindstone and playgrounds- Exercises- Tempo Split Squats 10 Each Leg IC, 20 Tempo Drydocks IC, 20 WW2 IC- Broad Jump half way up walk way, bear crawl rest of the way to top by the road. Repeat at the top.
  • CP# 3- Road- Exercises- 20 Tempo CMU Straight Leg Deadlifts IC, 20 CMU Tempo Curls IC- 5 Line CMU Suicide with a burpee at each line. No repeat of exercises after.
  • CP# 4- Grindstone- Tempo Bulgarian Split Squats 10 each leg IC, 20 Tempo Bench Dips IC, 15 shoulder taps IC 4ct. Crab Walk from baseline to baseline of basketball court. Repeat Exercises.

When we do this again we will be breaking up the three exercises into three rounds, i had originally planed it that way than made some late changes and then changed it again but forgot to break out the exercises. This was a great way to use some of the fun areas of the AO in one beatdown. More rounds = more Bernie, Broad Jumps, Bear Crawls, CMU Suicides’ and Crabwalks.
MARY:
No time today.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal BB

THE SCENE: Mid 50’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • LB Arm Circles x 8 each way
  • Cherry Pickers x 10

THE THANG:

Pair up.  While 1 is doing lunges and bear crawls across the 2 courts the other is doing the exercises keeping up with their own count.  The exercises x 50:

  • CMU Curls
  • CMU squats
  • Shoulder Taps
  • BB sit-ups
  • CMU Overhead Press
  • CMU Swings
  • Rinse and Repeat

(if you did not wear green between the lunges and bear crawls you had 5 burpees)

MARY:
Did the ABCs but spelled Happy Saint Patrick’s Day!

Ended with Dealer’s Choice

COUNT-OFF & NAME-O-RAMA

14 were on hand

CIRCLE OF TRUST/BOM:
Which hard do you choose.
MOLESKIN:

ANNOUNCEMENTS: