F3 Knoxville

Tag: Stripped

No Stars, So No Gazing

THE SCENE: Beautiful & Clear, until workout time. No stars to gaze at…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Baby Arm Circles IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.


Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Dry Docks
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • LBCs

Station 4

  • Hand Release Merks
  • Single Leg Bridge
  • Imperial Walkers

MARY:

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose
  • Downward dog
  • Cobra Kai/upward dog
  • Pigeon Pose
  • Child pose
  • Downward dog
  • Upward

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Golden Rule

ANNOUNCEMENTS: HH. Waxjob. Q

PRAYER

Wisdom and Tubthumping

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tubthumping – SSH while the song plays and Burpee when the line “I get knocked down” sung.
THA-THANG:
Tabata-ish workout 50 seconds on and 10 second off (using the Tabata Timer App)

  • Bulgarian Splits Squats
  • Merkins
  • Shoulder taps
  • V-Ups
  • Spiced Rum Squat
  • Jump squat
  • Big Boy Sit Ups
  • Flutter Kicks
  • Around the clock Merkins

MARY:
stretching around our legs.
COUNT-OFF & NAME-O-RAMA

Monday beatdown

THE SCENE: humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial walkers x10, tempo squats x10, Grady corns x10, Abe Vigodas x5, Butt kickers and high knees.

THA-THANG:
Mosey to outhouse

  • 7’s — pull-ups, then down the ramp to v-ups.

Mosey to splashpad

  • 20 dips and 20 derkins
  • Lap around the outhouse
  • Rinse and repeat x4

Mosey to flagpole

  • Lap around track with pain stations
  • Station 1 — 10 pull-ups
  • Station 2 — 20 diamond merkins
  • Station 3 — 30 Imperial squat walkers
  • Lap 2 = 10 wide merkins, 15 big bois, 20 squats.

MARY:
Captain Thors up to 6 and some Cobra Kai’s to finish.

COUNT-OFF & NAME-O-RAMA
10 HIM

CIRCLE OF TRUST/BOM:

Encouragement to pray for our leaders. In all the news, discussion, opinions, complaints, etc… the clear command in Scripture is for us to pray for them.

1 Timothy 2:1-6 — First of all, then, I urge that supplications, prayers, intercessions, and thanksgivingsbe made for all people, 2 vfor kings and all who are in high positions, that we maylead a peaceful and quiet life, godly and wdignified in every way. 3 This is good, and xit ispleasing in the sight of yGod our Savior, 4 who desires zall people to be saved and atocome to bthe knowledge of the truth. 5 For cthere is one God, and there is one mediatorbetween God and men, the man1 Christ Jesus, 6 dwho gave himself as a ransom for all,which is ethe testimony given fat the proper time.

11-Seven

THE SCENE: 63°. Fantastic.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills || SSH IC | Grady Corns
  • Imperial walkers

THA-THANG:

11s then 7s – Start at Splash Pad, complete 10 of first exercise, use the prescribed method to move to the bottom of the ramp, complete 1 of the second exercise, etc.

 

  • 1st Set: Pull-Ups & Burpees | Movement: Lunge
  • 2nd Set: Bench Dips & Box Cutters | Movement: Crab Walk

MARY: Nah

STRETCHES: 

  • Ab stretch (cobra kai)
  • Hamstring stretch 
  • Groin stretch (butterfly)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: CONSISTENCY 

ANNOUNCEMENTS: Fill that Q Calendar. Show out for Ribbed & Trunk.

PRAYER

Regular Old Workout @ The Equalizer – 9/8/21

THE SCENE: Balmy 74 degrees with a gentle breeze at the waters edge
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Rifle Carry CMU to the Flag Pole (approx 120 yards)
THA-THANG:
Cardboard slabs labeled with the following exercises were laid out around the flagpole.  5 of the 6 performed the exercise called for on the slab while the 6th performed a suitcase carry of a 35lb kettle bell to the gate and back, switching hands at the gate (approx 200 yards).  Once the 6th man returned, he fell to the back of the rotation, and everyone else move up 1 spot.  Exercises included:

  • Squat Thrusters
  • Left side Lawn Mower
  • Right side Lawn Mower
  • Hernias
  • Split Squats
  • Flutter Kicks
  • Overhead press
  • Curls
  • Derkins
  • American Hammers
  • Shoulder Tap / Alt Leg Raises
  • Chest Press
  • Body Builders (w/CMU)
  • Right Leg Flamingos
  • Left Leg Flamingos

MARY:
returned to the AO 2 minutes past time
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Quote from “The Adventures of Colonel Daniel Boone” by John Filson (1784)

“Thus situated, many hundred miles from our families in the howling wilderness, I believe few would have equally enjoyed the happiness we experienced.  I often observed to my brother, you see now how little nature requires to be satisfied.  Felicity, the companion of content, is rather found in our own breasts than in the enjoyment of external things; and I firmly believe it requires but a little philosophy to make a man happy in whatsoever state he is.  This consists in full resignation to the will of Providence; and a resigned soul finds pleasure in a path stewed with briars and thorns.”
MOLESKIN:
Boone’s first foray into Kentucky included the discovery of beautiful land and bountiful hunting, his and his parties capture by Natives, his escape, the murder of the other party members, and his chance meeting with / rescue by his brother in the wilderness.  All of that happened in the span of about 6-9 months, and even after all of that – his memory of the events centered around the quote above.
ANNOUNCEMENTS:
Equalizer shirt pre-order deadline is approaching and we need a few more orders

Hardship Hill