F3 Knoxville

Tag: Swerve

Kill Your Clone

THE SCENE: 50’s, cool and dark.
F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:

  • SSH x 15
  • Little Baby Arm Circles X 10

THA-THANG:
Picking up our blocks of woe (CMUs), we verily trotted unto Mt. Crumpet.  When we reached said mountain, thus we began our workout, and yea, it hurteth greatly.

  • Round 1
    • 10 merkins at the bottom, overhead CMU carry to the top.
    • 10 BBS, melungeon to the bottom.
    • 10 overhead CMU press at the bottom, overhead CMU carry to the top.
    • 10 squats, melungeon down.
  • Round 2
    • 20 merkins at the bottom, overhead CMU carry to the top.
    • 20 BBS, melungeon down.
    • 20 overhead CMU press, overhead CMU carry to the top.
    • 20 Squats, melungeon down.
  • Round 3 – Come Quickly Lord Jesus Round!
    • 30 merkins at the bottom, overhead CMU carry to the top.
    • 30 BBS, melungeon down.
    • 30 overhead CMU press, overhead CMU carry to the top.
    • 30 squats, melungeon down.
  • Partially completed round 4 when time was called and headed back to the AO.

MARY:

  • 20 LBC’s
  • Low Plank
  • 20 more LBC’s.

COUNT-OFF & NAME-O-RAMA
9 HIMs present and accounted for.
CIRCLE OF TRUST/BOM:

Reflection on James 4:17 which says, “17 wSo whoever knows the right thing to do and fails to do it, for him it is sin.”  My faith leads me to believe in the devil and demons.  My faith also tells me that though they are active, the number one enemy I have is the man in the mirror.  Deal with my heart first, make the hard choices first, then help others.  Do just one thing today that makes you better, and you have killed a clone of you that did nothing (I stole that from Ethan Suplee).

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

Roasted Shoulders

THE SCENE: 50’s. Little wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles, this and that, Michael Phelps
THA-THANG:

Do 25 reps of first 2 push and pull exercises and walk with CMU OH to the other end of the bathroom and back. Do next 2 push and pull exercises and walk again with block OH. Repeat that rhythm and start over when all exercises are complete.

Push exercises

  • Dips
  • Merkins
  • Derkins
  • Merkin over the block
  • Dry Docks
  • OH Press

Pull exercises

  • Inverted Row
  • Lawnmower each arm
  • Bent Rows
  • Lying Down OH Pulls
  • Curls
  • Single Arm Upright Row each arm

MARY:

25 Toe Touches

25 Twists

Repeated

COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

Muhammad Ali

MOLESKIN:
I think everyone got 2-3 rounds of that.
ANNOUNCEMENTS:
HHOCR Saturday

Shirt order coming soon.

It was all a blur

THE SCENE: 60 and Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles
Little of This/ Little of That
Some of This/ Some of That
Windmills
Cherry Pickers
Bear Crawl Down
Crab Walk Back

THA-THANG:
Pax count off in 4s and report the the station of their number. Pax push weight plate down hill to begin, once they arrive to station 4 they release another pax to push the plate back up the hill, that pax then releases station 1 to move to station 2, station 2 moves to the plate push downhill, and so on…
Station #1:
1st Round – Swing Grinders
2nd Round – Gas Pumps
3rd Round – V-Ups

Stations #2:
1st Round – Bear Crawl
2nd Round – Lt. Dan 4:1 Lunge/ Squat
3rd Round – Crab Walk

Station #3:
Push Plate Down Hill/ Up Hill

Station #4 (with rock in each hand):
1st Round – Straight Arm Raises
2nd Round – Overhead Press
3rd Round – Shoulder Shrugs

MARY:
Capitan Thor 1:4 BBS:American Hammer (5/20)
Protractor with some Hello Dolly mixed in

COUNT-OFF & NAME-O-RAMA
12 Pax including 1 FNG

CIRCLE OF TRUST/BOM:
Wisdom shared from my 75 year old father.
Faith is the most important thing. NEVER LOSE THE FAITH. We will all be tested in this life, we will all find ourselves in situations that will seem so far from God, so dark, so lost, so impossible. NEVER LOSE FAITH, and KNOW God is ALWAYS there with you…even when your 100% sure He’s not…DO NOT LOSE THE FAITH…

MOLESKIN:

ANNOUNCEMENTS:
BOMB SHELTER 3 YEAR ANNIVERSARY IS OCT. 14TH!  LOOKING FORWARD TO A POWERFUL WEEK AND HOSTING A 3RD F EVENT TO WRAP UP THE WEEK ON SATURDAY OCT 17TH.

Sling shot

THE SCENE: Upper 40s , nice !!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog x2 , butt kicks x2, millineal run , angry millineal run, karaoke x2, merkins x10 , cherry pickers x6
THA-THANG:
Sling shot to crumpit

  • Partner up
  • P1 takes 2 CMUs , farmer carry and or run the greenway while p2 stays back and does , 20 Merkins 20 squats
  • P2 runs to catch P1, p1 does 20/20 while P2 takes off w the cmu .
  • RnR until we get to Crumpit
  • Dora at the base
  • P1 runs up crumpit around Christmas tree and back down . p1 is doing said exercises, switch places …
  • exercises were 100 cmu side to sides (oblique exercises ), 100 reverse baby crunches , 100 lbcs
  • sling shot back to AO via troll bridge

MARY:
CMU chest presses / cmu LBCs until time was up
COUNT-OFF & NAME-O-RAMA
16 pax
CIRCLE OF TRUST/BOM:
Stay thirsty My friends ! Don’t let F3 be your new comfort zone. F3 should be a catalyst for opportunity to grow and get better at all aspects of your life
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpee Mania

THE SCENE:Feeling great
F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA: 20 SSH
    • LBAC
    • Windmills
  • THA-THANG:
    • With a partner 4 min. AMRAP of each of the following set. 1 partner does 10 of the burpees while the other does the designated exercise. Keep rotating until the end of each 4 min.
      1. Regular Burpees-Upright row
      2. Blockies- Iron Mikes
      3. Broad Jump Burpee-Curls
      4. Box Jump Burpee-Mt. Climber
        1. Run to troll bridge, 2 burpees: Now do 5 of each burpee while partner does the other exercise
      5. Elevated Legs Burpee- Overhead Press
      6. Superman Burpee-Peter Parker
      7. One Leg Burpee-WW2 Sit Ups
    • MARY:
    • Captain America
    • Flutter Kicks

CIRCLE OF TRUST/BOM:
Matt 11:28: “Come to me, all you who are weary and burdened, and I will give you rest.” Christ is the giver of rest: physical rest, mental rest and most of all spiritual rest because when we trust Him, we can rest before God the Father clothed in Christ’s righteousness