F3 Knoxville

Sprints and Legs

THE SCENE: Cool with a light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 15 cherry pickers, 20 tempo squats, baby arm circles, 5 4×4’s
THA-THANG:

  • mozey to the steps
  • 11’s with derkins and box jumps followed by a wall sit to recover
  • 11’s with incline merkins and jump squats followed by a wall sit to recover
  • 5 4×4’s OYO
  • mozey to the soccer field
  • 5, 10, 15, 20, and 25 of each exercise followed by increasing run speeds from 25%, 50%, 75% and 100%
    • Merkins  – BBSU while we wait for the 6
    • squats – plank while we wait for the 6
    • jump squats – American hammer while we wait for the 6
  • 5 4×4’s OYO
  • mozey to the steps for Aiken Legs
    • 20 box jumps
    • 20 squats
    • 20 lunges
    • 20 step ups
    • 20 iron mikes
    • 5 4×4’s OYO
  • Mozey to the soccer fields
    • 10 of each exercise at each stop followed by increasing run speeds from 25%, 50%, 75% and 100% back to the start
      • merkins
      • squats
      • Carolina dry docks
  • 5 4×4’s OYO
  • mozey back to the parking lot
  • boat/canoe
  • 5 4×4’s OYOCOUNT-OFF & NAME-O-RAMA
    14 PAX with FNG Hammock
    CIRCLE OF TRUST/BOM:
    James 4:6 God opposes the proud but gives grace to the humble
    MOLESKIN:
    We/I like to think that I’m in control and am pretty awesome most of the time.  In reality, I owe any success to God who has put people/circumstances around me to succeed.  I need to acknowledge God and give him thanks for all.

Swing Catch Squat

The Scene: 74 and sticky
F3 Intro and Disclaimer
Warm-O-Rama
Mosey to Speedbump
15 Merkins
Around the Worlds
Figure 8s
Halos
Russian Swings
American Swings
150 Jump Ropes
The THANG
3 Rounds
– 100x Jump Rope
20x Swing-Catch-Squat
 – Speed Bump Mosey
30x American KB Swings
 – 100x Jump Rope
20x Goblet Squats
 – Speed Bump Mosey
20x Snatch (10 each)
10x Burpees
MARY
Peter Parkers
 
COT
Count-off and Name-a-Rama
WORD
The Horizontal Relationship Between Qs
http://f3nation.com/2017/02/20/shield-lock-q1-8/
Moleskin
Wow, that was tough.  Really great combination of exercises that smoked the PAX…Try it you’ll like it!  I always enjoy Tweet-E’s mumblechatter…every time you think you’re on the edge, he’s there to kick the can right over and spill out what you would have otherwise left unsaid!  Gotta love it!  (I think Bartman would agree based on his reaction today)  Good to have Swirlie out there again – I don’t think he had enough energy to go home and have his usual second workout in his garage…  Tank was back in action (heh heh), and Lobster got his first taste of #RopesNBells – looking forward to having him out more often!

Beer Run

The Scene: 72 and clear

F3 Welcome and Disclaimer

Tha Thang:
COP

SSH x20 IC
LBAC IC x10 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x20
Carolina dry docks ICx20
Squats ICx20
Jack Webb – to the grass. 4:1 Merkins to Raise the Roof

Beer Run
Partner up
Run from the coupon pile to the grassy knoll
Coupon pile – grab a coupon, run back
Grassy knoll – Al Gore, 12oz curls

Pizza Run – groups of 4
Grassy knoll – 10 overhead presses, deliver the pizza back to the pile
Coupon pile – ultimate keg stand (hold partners feet on your shoulders, squats til the pizza gets back)

Puke and Rally
Wide line
Forward roll, 5 Carolina dry docks (rinse and repeat)

Walk of shame
Bear crawl the perimeter of the parking lot
In line, x10 on a 4-count, 10 squats between each set

Hoof it back down, pick up the 6 and hustle back to AO

MARY

Hello Dolly

Flutter Kicks

LBC x4 count – 25 IC each

BOM
“And he called the twelve together and gave them power and authority over all demons and to cure diseases, and he sent them out to proclaim the kingdom of God and to heal. And he said to them, “Take nothing for your journey, no staff, nor bag, nor bread, nor money; and do not have two tunics….And they departed and went through the villages, preaching the gospel and healing everywhere.”
‭‭Luke‬ ‭9:1-3, 5-6‬ ‭ESV‬‬
“On their return the apostles told him all that they had done. And he took them and withdrew apart to a town called Bethsaida. When the crowds learned it, they followed him, and he welcomed them and spoke to them of the kingdom of God and cured those who had need of healing. Now the day began to wear away, and the twelve came and said to him, “Send the crowd away to go into the surrounding villages and countryside to find lodging and get provisions, for we are here in a desolate place.” But he said to them, “You give them something to eat.” They said, “We have no more than five loaves and two fish—unless we are to go and buy food for all these people.” For there were about five thousand men. And he said to his disciples, “Have them sit down in groups of about fifty each.””
‭‭Luke‬ ‭9:10-14‬ ‭ESV‬‬

Once we learn to put our faith in God it becomes second nature to “trust” him in the small things. We get to work and can look around at our lives and say we “trust” him, even “serve” him by our typical functions. In this case, the disciples had just been authorized with power to do all the things that they had seen Jesus doing. They went out and did as they were told and came back to excitedly report to Jesus that they had been successful. But 5 minutes later when a really big problem was presented, they handled it the same way that we do. “Oh crap man, that’s a big one. I don’t think it can be done”

Where in your life is Jesus telling you to “give them something to eat?” What is the big challenge He is telling you to have big, ACTIVE faith about? Find it and do it!

Moleskin
This was a brutal shoulder workout. The forward rolls in the rain on muddy grass were crazy and the guys worked hard. Not every Q is this much fun!

TGUs #UpsideTheHead

The Scene: 74, 100% humidity and STICKY

F3 Intro & Disclaimer

Warm-O-Rama
Mosey to Speedbump
Around the Worlds
Figure 8
Halos
Russian
American
Turkish Get-Ups
Speedbump run

The THANG
4 Rounds
2x side TGU
10 Burpees
21 Russian Swings
Outhouse Run
2x side TGU
20 Squats
21 American Swings
Repeato

MARY
10x Stargazers
20x Flutter Kick
20x Hello Dolly

COT

Count-Off and Name-O-Rama

WORD:

We chatted about what it takes to be a leader…

Taking Responsibility For Outcome

 

Leg-Day for Tank

The Scene – 70’s and HIGH humidity

F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 40 (IC)
Squat x 20
Merkins x 20 OYO
Squat x 20
Curls for the girls X 20
Squats x 20
Overhead Press x 20
Squats x 20
Burpees x 10 OYO

Tha Thang
Partner Up
Partner A farmer carries cmu’s to end of lot, does 20 Squats with a CMU
Partner B does squats while waiting
Flapjack
Do it all again with 20 merkins and 20 calf raises respectively

Mosey to concrete steps
Step ups x 20
Run to bridge and back
Squat x 40
Run to bridge and back
Dips x 20
Run to bridge and back

Line up, all pax do squats while 1 man goes to center and does 10 burpees. Repeat until all PAX has completed 10 burpees.

Mosey to grass hill at playground
10 squats at bottom
Bernie Sanders to top
10 Merkins at top
Repeat 5 x

Mosey to AO for Mary

Mary
Did a bunch but not enough for Tank

Count off and Name – O – Rama
BOM
Pledge of Allegiance