F3 Knoxville

Tag: Stripped

Falcon & 11s

THE SCENE: Dry, Upper 40s, Gorgeous

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Grady Corns IC x25
  • Deconstructed SSH (Quickly scrapped these)
  • SSH
  • Stretch OYO

THA-THANG:

Borrowed Sergeant Slaughter’s “flight of the blue falcon”: PAX take turns with a CMU. When you receive the CMU, designate an exercise & begin a 10 count. The PAX take off on a fast mosey, at the end of the 10 count, PAX perform AMRAP of your designated exercise until you rejoin the PAX & pass off the CMU. To make sure you are not bored during your 10 count, you perform bicep curls with your CMU. Rinse and repeat.

After a lap around the AO, we dropped our CMU and moseyed to the playground where we did 11s with dips at the playground & step-ups (each leg) at the flag circle.

MARY:

  • Box Cutters IC x10
  • LBCs IC x10
  • American Hammers IC x10
  • Australian Snow Angels IC x10
  • Cobra Kai x10 OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Gratitude – Most of my bad days are still pretty good. We have much to be thankful for.

Coming Down the Ladder

THE SCENE: Not raining…nothing else mattered.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20; Cherry-picker x5; Tempo merkins x10; cobra kai x5; butt-kickers, high knees.

THA-THANG:

Mosey to Splash Pad

Descending Ladder.  Do all ten exercises, take a lap around the parking lot and drop the top one.  Do all 9 exercises, take a lap, and drop the top one.  Etc… etc… etc…

  • 10 — Burpees
  • 9 — Jump squats
  • 8 — Diamond merkins
  • 7 — Lunges (each leg)
  • 6 — CDD
  • 5 — BBS
  • 4 — Iron Mikes (each leg)
  • 3 — Ultimate merkins (4-ct)
  • 2 — Man-makers
  • 1 — Pull-up

About halfway thru the ladder, we did a lap around the track and back for a “break”.

Mosey back to AO.

MARY:
LBC x21 (4-ct); Side crunches x 10 (4-ct) both sides.

COUNT-OFF & NAME-O-RAMA
Dirty dozen.
CIRCLE OF TRUST/BOM:

God doesn’t need our good works, but our neighbors do.

From Matt Perman’s book — “What’s Best Next”.

“That’s the biblical ethic.  We are not to be scant and scarce in our good works, or even nominal and mediocre, but abundant and liberal in doing good.  We are not simply to do good for some people here and there; we are to do good for all people as often as we can and as much as we can.  While we cannot do all the good that is conceivable, the Scriptures do expect us to do a lot of good — that is, to abound in it.”

Proverbs 3:27 — “Do not withhold good from those to whom it is due, when it is in your power to do it.”

Galatians 6:10 — So then, as we have opportunity, let us do good to everyone.”

Rockin the dock

THE SCENE: High forties rain came in as a drizzle at the last 10 mins

F3 WELCOME & DISCLAIMER
WARM-ups:

ssh, tempo merkins and squats, cherry pickers.
THA-THANG:
Start at the splash pad and do exercise for one minute then run down to and around the outhouse and back. Then move to next exercise. Exercises are:

  • log hold walk
  • Merkins
  • Table rows
  • One arm press w/bar
  • Step ups
  • tris with plate
  • CMU swings
  • Dips
  • Log OH press

After almost a round we took a mosey around the park to do random stuff including: tempo squats, boat/canoes and flutters on the smaller than I thought floating dock. 20 Dry docks in front of the dock on an incline.
mosey to playground where we did a pull up and a burpee. Then 2 of each, then 3….up to 5. Mosey back up to the splash pad for a few 30 second rounds of the exercises again and then mosey to AO.

MARY: no time for her

COUNT-OFF & NAME-O-RAMA:

8 pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Welcome back Cavalier and UniBrau’
ANNOUNCEMENTS:
Wesley House snacks!

52 Card pick up with Miles

THE SCENE: cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5X

right over left foot, touch your toes 10 sec

Left over right foot, touch your toes 10 sec

Mosey to the flag poll.
THA-THANG:
Played 52 card pickup where each suite is a different workout with two jokers. every 10 cars we run a lap.

  • Diamonds – dips
  • Hearts – merkins
  • clubs- v ups
  • spades- Plank Jacks
  • Jokers- 15 burpees

 

MARY:
Go around the large circle and get some legs and core work done. Some of the exercises included but not limited too:

  • captain thors
  • american hammers
  • hello dollies
  • SSH
  • freddy mercury
  • box cutters
  • merkins

 

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:
Thankfulness, be thankful for those in your life. Especially Family. They are going be always be there and you need to be peach makers with them. Friends come and go but family never leaves us. let’s remember to be peace keepers in our lives.

Let’s Get Kraken

THE SCENE: Dry, Upper Thirties. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Tempo Squats x10
  • SSHx20 IC

THA-THANG:

Tennis court stations. Pick a station, complete the prescribed exercise, then run a full lap around the court to the next station. Rinse and repeat. On your second pass of the stations, do two laps between each. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges (across court & back)
  • Merkins x20
  • Mountain Climbers x20
  • Calf Raises x20
  • Dry Docks x20
  • Bear Crawl (across court & back)
  • Squats x20
  • Diamond Merkins x20
  • Crab Toe Touches x20

MARY:

  • Box Cutters 
  • American Hammers
  • Pickle Pounders
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

Six PAX

CIRCLE OF TRUST/BOM:

Make time for the relationships & activities that restore you.

MOLESKIN:

Nice work today gentlemen.