F3 Knoxville

Tag: Switchgrass

The Cones of Dunshire

THE SCENE:

Dark, Not too hot, not too cold.
F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:
LBAC – forward and backerds , TN Rocking Chair, SHH, Tempo Merkins, no Suzanne Somers (sorry Fast-N-Easy)
THA-THANG:

The Cones of Dunshire: Beer crawl to 1st cone (2 Burpees), Beer crawl to 2nd cone (4 Burpees), Beer crawl to 3rd cone (6 Burpees), Beer crawl to 4th cone (8 Burpees)

Mosey to the only hill in Powell – 11’s – 1 Merkins, Bernie up the Hill, 10 Mountain Climbers (4ct)

Mosey to the only other hill in Powell – Mini Route 66 along the way (more like a Route 15)

Partner: P1 does merkins and P2 runs to top of hill and knocks out 5 burpees – switch

MARY:
Boat  Canoe and maybe some other stuff – who knows – its was 6:10 in the morning

CIRCLE OF TRUST/BOM:
Follow one of God’s greatest commandments and love your neighbor.

Homemade Jelly

THE SCENE: Cloudy 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-Ruck (5 Weirdos) Completed Day 1 of Lucky 7 Challenge

SSH x 30 IC

Tempo Squat x 10 IC
THA-THANG:

Mosey to Hill

Hill Pyramid: 5-10-15-20-20-15-10-5

Merkins at bottom of hill, CDD at top of hill

Jelly Legs:

  • R1: Squat 10 count, 10 squats, run up hill, 2 Burpees.
  • R2: Squat 20 count, 20 squats, run up hill, 4 Burpees.
  • R3: Squat 30 count, 30 squats, run up hill, 6 Burpees.
  • R4: Squat 40 count, 40 squats

Back to AO

MARY:
8 Count Man Makers x 10 IC

Imperial Squat Walker x 20 IC

8 Count Man Makers x 10 IC

Flutter x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Kings 5 Naaman thought he could use his place in society to find healing. Grace tells us differently. We can only show up with what we are/have. Nothing more.
MOLESKIN:
“Grace doesn’t sell; you can hardly even give it away, because it works only for losers and no one wants to stand in their line.” Robert Farrar Capon
ANNOUNCEMENTS:

Mini SeaBiscuit w. Coupons

THE SCENE: 44 and cold wind blowing
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH’s, Plank Arm Circles, Tempo Merkins, Mtn Climbers, Cherry Pickers, Stretches

THA-THANG:
25 Merkins (1st 10 = HR), 25 Squats, 10 Wolverines, 10 Bobby Hurley’s

Run One Lap w. Coupon

Make Pit Stop: Arm Curls w. CMU x 15,  Midweight Coupon x 15, Heavyweight Coupon x 15

Rinse & Repeat add lap up each time up to 4

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
9 HIMS
CIRCLE OF TRUST/BOM:
Life is Difficult. We find ourselves striving for happiness but the reality is that happiness is one aspect  of life only. Finding purpose in the pain of living isn’t easy but there is meaning in suffering. See John 16:33
MOLESKIN:
Many brothers are suffering openly and secretly in some ways. Pray for each other’s healing.
ANNOUNCEMENTS:

5 Playa’s 1 Coach

THE SCENE: Dark and 48 degrees – dang near perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We got started a few minutes late….then we mosey’d to the track

64 SSH; 32 Squats; 16 BBSU; 8 Merkins; 4 Burpees; 2 Admiral Schofield’s; 1 Body Builder

THA-THANG:
16 v 1; 15 v 2; 14 v 3 (17’s rather than 11’s) on the stadium steps

16 Bobby Hurley’s and 1 Incline Merkin at top

Worked our way till we got 1 BH and 16 IM

Wilt Chamberlains – Defensive Slide 100 yards, 100 Merkins, Slides, 100 Squats, Slides, 100 BBSU, Slides, 100 something else

Reverse Warm Up

Mosey’d back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
David vs. Goliath…faith is God allows us to slay the giants in our lives

Club LaVela 1995 vs. 2019 – getting better or getting worse…MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

4x4s and snake chasers

THE SCENE: Partly Cloudy, 39°F, Feels like 39°F, Humidity 57%, Wind 1mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 10x Cherry Pickers
  • Little if this, little if that
  • 10x Tempo Merkins

THA-THANG:

  • 4 station x 4 exercise relay
  • Station 1 (start)
    1. Round 1 – 25 ManMakers
    2. Round 2 – 50 Carolina Dry Docks
    3. Round 3 – 50 Merkins
    4. Round 4 – 25 Burpees
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank Jacks
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees
  • 15x 4ct Irish Jig – curb toe touches
  • Mosey to the field.
  • Chasing snakes in honor of St. Patrick – 1pax runs across the field and back while rest low crawl, flapjack with the end of the line and continue until all have run
  • Mosey back to AO with an all-out run last 100 yards

MARY:

  • Box cutter
  • Captain Thor
  • Butterfly situps
  • Boat canoe with James Bond and overhead claps for good measure

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: