F3 Knoxville

Tag: Spellcheck

Choose Your Hard

THE SCENE: Humid, Clear, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns IC x 50, OH Press IC x 20, Chinooks IC x 20, Morrocan Night Clubs IC x 20, Seal Claps IC x 20, Abby’s x 8 IC, Cherry Pickers x 10 IC, Windmills x 10 IC, SSH IC x 50
THA-THANG:
Mosey to track and start on end (2 laps each excercise performed each 1/4 track 2 reps, 4, 6, 8).  Person 1st to each 1/4 doubles the reps, 2nd place 1.5x, 3rd does normal reps, last place skips).  Plank or Al Gore after finish each 2 laps to wait for PAX,

  • Merkins
  • Absolutions
  • BBS

Start at End Zone-  25 yards crawl bears, jog bag, then 50 yards bear crawl, jog back, 100 yds of crab walkers, lunge back 50 yds then walk the rest.

return to AO

MARY:
Heels to Heaven x 10 IC, Flutter kicks x 20 IC, Gas Pumps x 20 IC

COUNT-OFF & NAME-O-RAMA
Spellcheck, Natty, Oscar, Biohazard, Boogaloo
CIRCLE OF TRUST/BOM:
Don’t excuse your inaction b/c the task is too hard, choose your hard and make it worth it
MOLESKIN:
Attempted to recruit John at coffeteria….will f/u.  Prayers for Boogaloo and his inner struggles, prayers to the dudes on the Go Ruck event today!
ANNOUNCEMENTS:
Please sign up for the Butterfly race on Aug 7th to support Geppetto in memory of Addie (join Team Addie)

11 That’s the magic #

THE SCENE: Warm, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 11, Windmills IC x 11, Cherry Pickers x 11 IC, MKN say “Hi’s” IC x 11, Side Lunges- Stretch IC x 11, SQT Reach throughs IC x 11
THA-THANG:
Mosey to far end of school side wall

  • 7 men upside down against the wall, count off to 11 one at a time, then repeato doing wall SQTS
  • Mosey toward track on bunny hill, 11’s doing Burpees and MKNs, bear crawl down hill, walk back up
  • Run reverse around track to far end zone for 11’s- BBS (in EZ) & Bobby Hurley’s at the 11 yd. line (broad jump from EZ to 11 yd line)
  • Mosey to planters climbing a big gravel hill OTW
  • 11’s at planters: Box jumps and Dips

MARY:   Supermans IC x 11, Flutters IC x 22, Gas Pumps IC x 11, Bruce Lees IC x 11, Crab Reachers IC till time
COUNT-OFF & NAME-O-RAMA
Herbie, Spellcheck, A-Rod, Fast n Easy, Simmons, Sparkles, Natty
CIRCLE OF TRUST/BOM:
Get out of your comfort zone, prayers for Fast’s sister after her house fire, praises for Kara and her recovery, Spellcheck’s wife
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP moved to August

Tuesday Q…but on a Thursday

THE SCENE: 46 for some reason??
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees – purposeful punishment

Shoulder shredder, overhead, cherry picker, chinooks, cherry picker,  reverse chinooks, cherry picker,  MARS, cherry picker, bakerds, cherry picker

tempo squats

tempo Merkins
THA-THANG:

mosey to the football field and take a lap.

Bear Crawl 10,20,30,40,50 and then back.  Stopping on the yard lines and doing that many BBS, next round, Hand release Merkins, then Squats

Man-makers to fill the gap

MARY:
Abs in distress, no touching the ground, Flutter, Box Cutter, Freddie Mercury, Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs getting better
CIRCLE OF TRUST/BOM:
Don’t be like someone else, be like you!
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.