F3 Knoxville

Tag: Swerve

Card Roulette

THE SCENE: 65 and a bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop

-Good Mornings

-Windmills

-Cherry Pickers

-Mosey a lap to the pavilion

THA-THANG:
Card PT: 1-10 complete that number of reps, suit determines movement. Aces are 11 reps

  • Hearts= Blockees
  • Diamonds= Thrusters
  • Clubs= 2 counts CMU American Hammers
  • Spades= 4 Count bent rows
  • Kings= Bear Crawl around court
  • Queen= Lap around pavilion
  • Jacks= Overhead CMU Suicide
  • Jokers= Burpee Broad Jump across grindstone

MARY:
No time for Mary, flipped cards until time expired
COUNT-OFF & NAME-O-RAMA
12 PAX and a 2.0
CIRCLE OF TRUST/BOM:
Had a rough morning forgetting my CMU and the Shovel Flag. Confessing my lack of preparation, I shared the lessons learned from this morning. Success is where Preparation and Opportunity meet. Also, said my “see you later” to these brothers
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work continues to gather material and build the obstacles for HH. Need all hands-on-deck to get these obstacles finished and then assembled for the race.

Leg day

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and Tempo merkins
THA-THANG:
Grab a CMU and mosey to Mt. Crumpet for a Dora style beatdown.

100 Imperial Squat Walkers (2ct) and 200 Squat Thrusters at the bottom. the other PAX runs halfway up crumpet with a CMU then transitions to melungeoning the rest of the way up. 10 merkins once you reach the top. Bear crawl/CMU drag to the road before returning to the AO

MARY:
AB work for time
COUNT-OFF & NAME-O-RAMA
ESPY, Swerve, Potato Head (FNG)
CIRCLE OF TRUST/BOM:
Spoke on the diffence between reacting and responding to a situation. Reactions are gut reactions that often aren’t our best. A response allows us to separate ourselves from the stimulus and pause to consider how we want to respond. Respond, don’t react.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Core Pyraminds

THE SCENE: Nice Cool Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around playground and loop back to the field
Stopping along the way: High Knees, Butt Kicks, Lunch Switches 20 of Each
THA-THANG:
Cone Rotation: 3 Stations all workouts same # of reps for each station
Catalina Wine Mixers
Freddie Mercury
Side Crunches
Leg Raises with Oblique lift
(Pyramind 10, 20, 30, 40, 50)
Full to Side Plank to each station and Inch Worm back

MARY:
Supermans, Flutter Kicks, and Copper Squats
COUNT-OFF & NAME-O-RAMA
Smuggler, Swerve, Smoky, Water Hose, Toad, Espy, Hot Squat

  1. Bomb-Shelter
    CIRCLE OF TRUST/BOM:
    Be Comfortable being uncomfortable
    MOLESKIN:
    This was my first time being a Q, and it was great to leave my comfort zone and take the lead!

Grindin with the CMU

THE SCENE: 63 degrees and feeling like fall is coming
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 10

Tempo squat IC x 10

LBAC forward IC x 10

Bear crawl inch worm length of width of Grindstone.

THA-THANG:
CMU lined up on baseline.

5 CMU thruster buy in for every loop.

Start by completing 1 suicide along full length of court with 4 checkpoints.

OH carry CMU around BBall court to 3 stations as follows:

CMU swings

Up and over CMU merkins

Blockees

All exercises performed pyramid style. Rep counts 5-10-15-20-15-10-5. 5 thruster buy in remains the same throughout. Complete as many rounds as possible.

MARY:
CMU press flutter kick IC x 20

LBCs to close last 10 seconds
COUNT-OFF & NAME-O-RAMA
6 HIMS. Shout out to Hotsquat with 3 straight beatdowns at Arsenal.
CIRCLE OF TRUST/BOM:
College football season is upon us and it’s my favorite time of the year. I’m a huge Georgia fan so I’ve been reminiscing on some past seasons. During a recent season which Georgia did well, the head coach created a mantra which the team adopted: “keep the main thing the main thing.” As someone who has been getting bogged down with negative energy recently I feel like we can all take something from this. Focus on what you need to do in life and cut out the distraction or those with negative input who keep you from your purpose. We all have things/people that try and keep us from achieving goals. Cut the noise and stay the path.

MOLESKIN:
“Keep the main thing the main thing.”
ANNOUNCEMENTS:

2018 IP revist

THE SCENE: said it once say it all summer, warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
walk with blocks. OH carry , rev lunge, rielf carry to the baseball field.
THA-THANG:

Thang 1:

  • 15 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 14 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 13 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 12 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 11 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 10 BBJO – most the pax made it here in the 30 min allotted
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 9 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 8 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 7 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 6 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 5 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 4 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 3 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 2 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 1 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B

MARY:
Tabatta Mary- 30 sec on 10 off- Bear crunch, side plank- repeat for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Confidence is preparation. Everything else is beyond your control”- Richard Kline

“When you have confidence, you can have a lot of fun. And when you have fun, you can amazing things. “- Joe Namath
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.