F3 Knoxville

Tag: Snorkel

Skipping School

THE SCENE: Mid 30’s. Layers were shed quickly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on back
THA-THANG:

MAKE LOOP CLOCKWISE SKIPPING SCHOOL AND HEAD BACK UP LOVERS.

AT PULL-UP BARS

  • 10 PULL-UPS
  • 30 BENT ROWS
  • 20 MERKINS
  • 30 CHEST PRESS
  • 20 SQUATS
  • 30 GOOD MORNING
  • 20 ROC BBS
  • 20 4-CT PLANK JACKS

RUCK SAME LOOP AND BACK UP LOVERS TO REPEAT. WE MADE 4 ROUNDS.

MARY:
COUNT-OFF & NAME-O-RAMA
4 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.85 miles. 720 reps. Great start to Friday.
ANNOUNCEMENTS:

A Moses Original

THE SCENE: 40 and shedding clothes.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Angle Grinders (IC x 5)
Burnie Sanders Back (100ft)
Inchworm Merkins (50ft)
Hand Release Merkins (OYO x 5)
Broad Jumps (50ft)
T-Merkins (OYO x 10)

THA-THANG:
Starting with 3 balls to the wall you have completed round 1. Add the next movement for round 2 – 3 balls to the wall, 5 pull-ups, run back to beginning. Round 3 begins with balls to the wall, pull-ups, adding merkins, then run back to start….
Round 10:
5 Handstand Pushups or 3 Balls to the Wall
5 Pull-ups
10 Angle Grinders
15 V-Ups
20 Iron Mikes
25 CMU Swings
30 Peter Parkers
40 Dying Cockroaches
50 CMU Overhead Press

MARY:
Not Today!

COUNT-OFF & NAME-O-RAMA
8 Pax
CIRCLE OF TRUST/BOM:
Encouraged the men to step out of their comfort and set into leadership.  Whatever fear, worry, voice, or excuses posses them it is NOT from God.  5 verses to prove this:

  1. Matthew 19:26

Has God ever asked you to do something and your response was, “Who, me?” It’s the enemy making you ask, “Who me?” The better question is “Why not you?!” You with God are unstoppable! And NOTHING is impossible WITH God! ”Jesus looked at them intently and said, ‘Humanly speaking, it is impossible. But with God everything is possible.’” (Matthew 19:26)

  1. 2 Timothy 1:7

Battle your fears, stand on God’s truth. The fear felt was not from God, so every time it creeps into your thinking, remind myself, “For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline” (2 Timothy 1:7).

  1. Philippians 1:6

If God calls you to it, He will help you, for His Word promises, “And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns” (Philippians 1:6).

  1. James 1:5

When we ask for wisdom, God promises He will give it lavishly, “If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you” (James 1:5).

  1. Jeremiah 29:11

Do you ever doubt yourself? Doubt your ability to succeed? Those are not your own thoughts. Those are lies from the enemy who already knows of the plans God has for you, “for I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future” (Jeremiah 29:11)

MOLESKIN:

ANNOUNCEMENTS:

Halo

THE SCENE: Low 40’s, crystal clear. Cool halo around the bright-ass moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Put ruck on
THA-THANG:
MAKE LOOP CLOCKWISE THROUGH THE PARK AND RUN UP LOVER’S TO THE PULL-UP BARS.

AT PULL-UP BARS

  • 10 PULL-UPS
  • 30 BENT ROWS
  • 20 MERKINS
  • 30 CHEST PRESS
  • 20 SQUATS
  • 20 WEIGHTED GOOD MORNING
  • 20 ROC BBS
  • 20 4-CT PLANK JACKS

MAKE THE CLOCKWISE LOOP AND REPEAT.

MARY:
COUNT-OFF & NAME-O-RAMA
Just 2 dudes
CIRCLE OF TRUST/BOM:
MOLESKIN:
We completed 4 loops. 5.85 miles and 680 reps. Lots o cals 🔥
ANNOUNCEMENTS:

21 Complex

THE SCENE: Brisk 40° 🥶
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck up
THA-THANG:

Make loop 2:1.

Starting at goal do 1 rep each 5 yds (21 reps one way) then run back to other end. 2 rounds.

  • Lt Dan
  • Body Builder
  • Bear Complex
  • Mr Rucktacular

Staring at goal do 20:10 each 10 yds (165 reps each exercise)

  • Curl
  • Weighted V-up
  • Skull Crusher
  • Weighted Toe Toucher

Make loop 2:1.

MARY:
COUNT-OFF & NAME-O-RAMA
5 dum dums
CIRCLE OF TRUST/BOM:
MOLESKIN:
7.5 miles 828 reps
ANNOUNCEMENTS:

Bearly

THE SCENE: Felt good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile warm up loop w stops along the way for 20/20
THA-THANG:
New hill

  • Bottom of hill , 10 bear complexes, 20 sandbag bent over rows , 30 ruck on front sit ups
  • Bear crawl , sand bag drag pull up to the top and leave bag
  • Run ruck. a .3 mile loop roughly
  • Back at the top of the hill, crawl bear sand bag pull back down to bottom of hill
  • Repeat 4 times

MARY:

COUNT-OFF & NAME-O-RAMA
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CIRCLE OF TRUST/BOM:
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MOLESKIN:
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ANNOUNCEMENTS:
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