Snorkel – Page 5 – F3 Knoxville

Capn’s 1-2-3 Crunch

January 29, 2021 Snorkel

THE SCENE: Oh I dunno. Like 25°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Step out of vehicle
THA-THANG:

1 Loop around West Hills Park (1.3 miles). At the mid point do 20 merkins & 20 squats and end with 20 merkins & 20 squats.

1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

At mile 1:

1 Curl, 2 Overhead Press, 3 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
5 Curls, 10 Overhead Press, 15 Front-loaded Squats

At mile 2, Walker Springs Park:

6 Curl, 12 Overhead Press, 18 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
9 Curls, 18 Overhead Press, 27 Front-loaded Squats
10 Curls, 20 Overhead Press, 30 Front-loaded Squats

Head back to SP

At mile 3:

10 Curl, 20 Overhead Press, 30 Front-loaded Squats
9 Curl, 18 Overhead Press, 27 Front-loaded Squats
8 Curls, 16 Overhead Press, 24 Front-loaded Squats
7 Curls, 14 Overhead Press, 21 Front-loaded Squats
6 Curls, 12 Overhead Press, 18 Front-loaded Squats

At mile 4, back at SP:

5 Curl, 10 Overhead Press, 15 Front-loaded Squats
4 Curls, 8 Overhead Press, 12 Front-loaded Squats
3 Curls, 6 Overhead Press, 9 Front-loaded Squats
2 Curls, 4 Overhead Press, 6 Front-loaded Squats
1 Curls, 2 Overhead Press, 3 Front-loaded Squats

One more loop through the park

3 rounds of Flutter Kicks x 20 and ROC BBS x 20

Little loop through parking lot for time.

MARY:
COUNT-OFF & NAME-O-RAMA
2 wild and crazy guys
CIRCLE OF TRUST/BOM:
MOLESKIN:
6.4 miles. 860 reps.
ANNOUNCEMENTS:

Sandy EMOM

January 15, 2021 Snorkel

THE SCENE: Bout 40° with a refreshing drizzle. Way overdressed for the ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start watch
THA-THANG:

Shuffle the loop. 20 & 20 halfway.

At the pavalon EMOM (Every Minute on the Minute) 9 minute blocks

Minute 1 – Sandbag Squats x 15

Step-ups remainder of the minute

Minute 2 – Sandbag Clean x 10

Step-ups remainder of the minute

Minute 3 – Sandbag OH Press x 10

Step-ups remainder of the minute

Repeat for the 9 minutes.

Run up Lover’s Lane to pull-up bars.

10 Pull-ups

20 Ruck on Chest BBS

30 Push-ups

Back down to Pavalon for another EMOM block.

MARY:
After the third round of all that grab sandbags and coupon ruck back to the top and back down for that last 1/2 mile.
COUNT-OFF & NAME-O-RAMA
8! What a crowd!
CIRCLE OF TRUST/BOM:
MOLESKIN:
EMOMs are killer
ANNOUNCEMENTS:

Table Side Guacamole

January 14, 2021 Avocado

THE SCENE: 27 degrees and dry

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

TEMPO MERICAN

TEMPO SQUAT

Mosey lap around apex

THA-THANG:

21’s CMU curls: 7 from bottom to half way, 7 from half way to top, 7 full range
5 blockees
10 box jumps
15 CMU swings
Overhead block lunge half way down the grinder
mosey to pull-up bars
5 burpee pull-ups
mosey around apex back to grinder to retrieve your CMU
rinse and repeat

MARY:
Flutter kick in cadence for 2 minutes
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We live in a world of obsession. Obsession about our workouts, our jobs, our sports, our hobbies, etc. I feel convicted to have that same obsession to follow Jesus and put the same effort to furthering His kingdom.

A Frozen Foggy Bear’s Playground – OTB

January 13, 2021 Swerve

THE SCENE: Freezing fog and 24 degrees, the perfect bear weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15.
LBAC X 10 forwards and backwards.
Cherry pickers x 5.

THA-THANG:

Round 1 – Each pair of exercises takes place at each corner of the court. Bear crawl to each new corner.

– 10 Hand-release merkins, 10 dips – Corner 1.

– 10 BBS, 10 jump squats – Corner 2.

– 10 Burpees, 10 WW2’s – Corner 3.

– 10 Iron Squats, 10 flutter kicks (4ct)- Corner 4.

– Run to the closest playground, and bear crawl around the set. Go down any slide you can find, and then run back for more fun.

-Round 2

– 20 Hand-release merkins, 20 dips.

– 20 BBS, 20 Jump squats.

– 20 Burpees, 20 WW2’s.

– 20 Iron squats, 20 flutter kicks (4ct)

– Run to the closest playground, bear crawl around the equipment, and go down a slide. Come back for pain.

– Round 3 – The Frozen Grizzly round.

– 30 Dry docks, 30 Bobby Hurleys.

– 30 ankle taps, 30 shoulder taps.

– 30 BBS, 30 side straddle hops (4 ct.)

– 30 Imperial squat walkers, 30 monkey-humpers.

-If additional rounds needed, go back to the Frozen Grizzly round, and add 10 reps.

MARY:

LBC’s x 20
Tempo Merkins x 8
LBC’s X 20
SSH’s x 10

COUNT-OFF & NAME-O-RAMA
8 HIMs enjoyed the playground of the average bear.
CIRCLE OF TRUST/BOM:
Reflected on the story of Nehemiah. Two big takeaways: 1) If you are doing your faith right, there will be resistance and you will make some enemies. 2) We need to remember who we are fight for, and who our Great Ally is. If you are on the Lord’s side, you can lose a battle, but you never lose the war. We win through Him.

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

The Bomb Shelter

January 12, 2021 Veep

THE SCENE: Lower 30’s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH

20 LBAC

10 Cherry Pickers

THA-THANG:

Run 1 lap in Parking Lot
5 Burpees
10 Merkins
10 Air Squats
Run 2 laps in Parking Lot
10 Burpees
20 Merkins
20 Air Squats
Run 3 laps in Parking Lot
15 Burpees
30 Merkins
30 Air Squats
Run 4 laps in Parking Lot
20 Burpees
40 Merkins
40 Air Squats
you see the pattern, continue until I call Recover

MARY:
20 Big Boy Sit-ups

40 LBC

Cash out Mountain Climbers
COUNT-OFF & NAME-O-RAMA
16 strong including 1 FNG
CIRCLE OF TRUST/BOM:
Some attributes of being a good leader at your workplace.
MOLESKIN:
Great Job!
ANNOUNCEMENTS:
NA