F3 Knoxville

Tag: Taco

9-Legged Sea Beast

THE SCENE: Upper 60’s. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20

Imperial Squat Walker x 10

Arm Circles Fwd/Back x 10
THA-THANG:

In the grass by the pavalon:

Kracken on the rocks. All exercises with CMU. Run around the circle with your CMU to the next exercise.

Snatches x 20

Merkin Plank Pull-Thrus x 20

RDLs x 20

Thrusters x 20

Block Boys x 20

Curls x 20

Lawnmowers x 20/arm

Blockees x 20

Flutters x 20 4-ct

MARY:
Block up Flutters x 10

Block up Toe Touches x 20

CMU Chest Presses for 30 seconds
COUNT-OFF & NAME-O-RAMA
15 scalliwags slayed the beast
CIRCLE OF TRUST/BOM:
Prayer for my niece and sister’s family.
MOLESKIN:
2-3 rounds. Solid hard work.
ANNOUNCEMENTS:

Workday at Mooreland Heights Elementary Saturday after the workout.

Ultra Kraken Returns

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Merkins OYO
  • Arm Circles x10 IC each direction
  • Hamstring Stretching for 30s

THA-THANG:
Ultra Kraken – the 8 cones were spread out around a 0.25 mile loop. Complete the exercise, run around the entire circle and passed your previous cone to get to the next.

  • 80 Curls
  • 50 BBS
  • 80 Merkins
  • 80 Iron Mikes
  • 50 V-ups
  • 25 Burpees
  • Crawl bear up Mt Crumpet
  • 80 Squats

MARY:
Finish out with some Flutter Kicks and Protractor
COUNT-OFF & NAME-O-RAMA
11 defeated the Kraken!
CIRCLE OF TRUST/BOM:
Galatians 6:2

“Carry each other’s burdens, and in this way you fulfill the law of Christ”

Many are struggling through tough times. We are called upon to help carry each other’s burdens. Help your fellow brothers when it is needed if you have the means to do so. Never be afraid to be the one to reach out and ask for help. F3 is an enormous resource for the community with an endless amount of connections if you or your family are in need of help.

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

GBED: Get Better Everyday

THE SCENE: Warm, clear, 75 degree July morning with high humidity.
F3 WELCOME & DISCLAIMER

Still not a professional…nor a doctor

WARM-O-RAMA:
We started off with 15 SSH, followed by 8 Cherry Pickers, and 20 LBAC. We then moseyed the little loop where we stopped for a few merkins (10) and squats (10)
THA-THANG:
Station 1

  • 15 Thrusters
  • 5 3-count CMU merkins
  • 15 dips
  • Melungin to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 2

  • 10 Body Builders
  • 20 Curls
  • 4-count CMU flutterkicks
  • CMU bear crawl to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 3

  • 10 Mr. Spectaculars
  • 15 CMU bent Rows
  • 10 CMU swings
  • sprint stairs
  • Repeat circuit 3 times, stairs twice
  • Little lap

 

MARY:

We held plank til everyone was reunited, then proceeded to do a merkin circle, where each member did 3 merkins before running around the plank circle. After completion we did the same with 3 burpees. The final 30 seconds was spent doing 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA
16

Avocado, Espy, Hammy, Hellbender, KY, Moses, Napster, Palmetto, Postpone, Snorkel, Swerve, Taco, Tonka, Veep, Woodshack, Tank

CIRCLE OF TRUST/BOM:
Benjamin Disraeli and William Gladstone were two prominent British politicians in the 1800’s, but bitter rivals. A journalist had dinner with both and commented how Disraeli ‘made her feel like the most brilliant woman in all of London’. Disraeli was an effective leader because he possess charisma and could bring out the best in people

‘The greatest good you can do for another is not to just share you riches, but to reveal to him his own’
MOLESKIN:
Due to poor explaining, a select few got extra melungins in. Kudos to them for over achieving!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sanctification at the Bomb Shelter

THE SCENE: 73 degrees, humid as a motha
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-5 Cherrypickers

-10 Merkins/Planks

-15 Big boys

-20 Squat Thrusters with CMU

-Over head resting position/presses with CMU

-Melungeon to the end of the grinder. Melungeon is a lunge with CMU, twist to both sides then shoulder press CMU while in lunge position.

THA-THANG:
Mosey to the Church parking lot

-Melungeon to each parking island where reps increase by 10

-Bodybuilders

-WW2s

-Burpees

-Bicep Curls

-Tricep extension

-Overhead press

MARY:

WW2’s with a CMU, LBCs, etc

COUNT-OFF & NAME-O-RAMA
pinocchio, woodshack, swerve, postpone, coconut, napster, veep, moses, ky, avocado, rivers, nightmare, drifter, fins, taco, hellbender, tank, pigskin, espy
CIRCLE OF TRUST/BOM:
Starve your distractions, feed your focus. Stop spending time on useless distractions that bring you further from your goals.Time can be invested in various things, make sure you invest it in something that provides a return.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rep and Run

  • THE SCENE: Cool and Humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 15 SSH
  • Cherry Pickers
  • 10 Tempo T-Merkins
    THA-THANG:
  • Mosey to Waxjob Hill
    • 7’s with a Burnie up the hill each time: Prison Get-ups at the top, V-ups at the bottom
  • Mosey to the Grinder
  • 6 Sets of 2 exercises, 3×15 reps of each exercise per round, Suicide between each round
    • Set 1: Box Jumps and Over-Block-Merkins
    • Set 2: Leg extensions on the bench and Decline Merkins
    • Set 3: Super Skater Jumps and CMU Overhead press
    • Set 4: WW2 Sit-ups and Incline Merkins
    • Set 5 Water-pumps (15 each leg) and 1 arm CMU Rows on the bench
    • Set 6 Squat Jumps and Dips
  • Extra Time: AMRAP
    • 10 Peter Parker
    • 10 Lunges
    • 10 Merkins
    • 10 Squats
    • 10 BBS
    • Run to Troll bridge, 3 burpies
  • MARY:Ring of Fire: Plank and J-Lo’s
    • Banana and Canoe
    • Flutter Kicks
  • CIRCLE OF TRUST/BOM:
    Ps. 119:105 “Your word is a lamp to my feet and a light to my path.” Over the last several months I have greatly dropped off the amount of time I have spent reading the Word. This is just like walking down a dark path/hallway with a flashlight in my pocket but being to lazy or preoccupied with something else to pull it out and use it to know where to go/what to do. God has given us an incredible privilege and blessing of being able to hear Him speak every day, anytime we want to by giving us his Word. Read it and listen to Him!
  • MOLESKIN:.
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.