F3 Knoxville

Tag: Swirlie

No toys for Swirly

THE SCENE: fog and 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We warmed up some
THA-THANG:
Mosey to baseball field by playground,  team up for a dora.

  • 150 dips
  • 250 merkins
  • 350 squats

Partner runs up hill to outhouse and does 10 easy ups.

Mosey aimlessly and finish at watt rd. Field for ascending suicides.

Run to goal box, 2 merkins

Bernie Sanders back to end line,  4 merkins

Repeat process to midfield,  far goal box and far end line.  Increase by 2 merkins each time.

 

Repeat with squats instead of merkins.

Mosey to AO stopping a few times for planks, merkins. etc.

MARY:
We did abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be bold for Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics and picnic sign up

50-50-50

THE SCENE: Post downpour and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 50
  • Tempo Squats IC x 50
  • Stretch it out

THA-THANG:

  • Mosey to Marsha field
  • 50 Ranger Merkins
  • Bear Crawl to Qtr Field
  • Run to Midfield
  • 50 Bobby Hurley’s
  • BC/Run
  • 50 Heel Tap Merkins
  • Mosey to Los Baños
  • Dora style – Partner up
  • 50 Inverted rows
  • 50 underhand rows
  • 50 JV Rockettes
  • 2 Rocky tops on the turn
  • 50 4ct Am Hams
  • 50 BBS
  • 50 Flutters
  • Mosey to the benches
  • 50 Derkins
  • 50 Box Jumps
  • 50 Ierkins
  • Had to make this up on the fly, long mosey back to Marsha field.
  • 50 Star Jack’s
  • 50 Iron Mike’s
  • 50 Merkins
  • With full field length suicides

MARY:
50 Imperial Walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the Iron Cowboy, he ran 50 Iron Man Triathlons, in 50 Days, in 50 states. Biggest take away is what’s hard for me is hard for me and what’s hard for you is hard for you. He told this to a fan who was in awe of his accomplishment.
MOLESKIN:

ANNOUNCEMENTS:

Go figure

THE SCENE: 46, little fog perfect gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead claps

Windmill

Imperial walkers

Butt kickers

Mosey to MRSA field
THA-THANG:
Divide into 2 teams.

Start at end line.  1 man does inchworm merkins while rest of team runs to far end line and complete 10 merkins,  10 BBS, 10 squats together. then run back relieve the inch worming guy.  Switch and repeat until inch worming 200 yards.  Do the exercises at each end line.

Figure 8’s

Run a figure 8 around the field.  At each corner do 10 reps.  Do same exercise at each corner.   Switch exercise each lap.

  • Burpees
  • Merkins
  • BBS
  • CDD
  • Monkey jumpers

Mosey to playground

5 rounds of

10 squats,  10 toes to bar, 10 Bobby Hurley

Mosey to AO
MARY:
Superman’s

Boat canoe

Freddy mercury

Flutter kicks 4
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics

Q school at the dog pound

Swirly won’t write a bb Q

THE SCENE: dark and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh

Cherry pickers

Tempo merkins

Mosey around half the park
THA-THANG:
Small hill behind the AO, run up the hill do the exercise then run down hill and do exercises. Repeat for all exercises.

Exercises at top of hill merkins add 10 each trip up to 40.

Bottom of hill squats, add 10 each trip up to 40.

Circuits

40 seconds of work, then recover by running up the hill and back.

  • Merkins
  • Box jumps
  • Weighted tire pull
  • Battle rope
  • Goblet squats with dumbell
  • Sandbag shoulder toss
  • BBS
  • Jump rope
  • Shoulder press
  • Kettle bell swings

Run to field at top of hill

MARY:
Ring of fire merkins 5 down to 1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reach out and get to know your brothers and develop a close knit brotherhood like swirly has.
MOLESKIN:
Swirly being an Alabama fan can’t handle writing back blasts.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Super Saturday

THE SCENE: Freaking gorgeous and 66 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Smurf Jack/SSH/Star Jack intervals followed by 5 OYO burpees

Indian Run to the playground

THA-THANG:

Super 21s from the playground to the parking lot. Pax could choose between pull-ups, dips, derkins, or squats on one side and Merkins, v-ups, Freddie Mercury, or LBCs on the other side. PAX were instructed to move between stations any way other than running or walking. Bear crawls, high knees, Bernie Sanders, etc. were used to mix it up.

After 30 minutes of fun we moved on to Wham-O lunges and then returned for a second set of Super 21s. This time we ran between stations.

MARY:
We ca$hed out with ATMs and 20 box cutters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Never forget that you are a leader, especially of your own actions. Don’t give in to comfort and complacency.
MOLESKIN:
We missed Mayberry today, but we got a bonus Farva sighting so that was cool.
ANNOUNCEMENTS: