F3 Knoxville

Tag: Tank

Masters of the Blockee!

THE SCENE: 50s w a bit of chill in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bear crawl in line to the tennis court, Line up for jog across courts, high knee skips, crawl bear, and jog.

Mosey back to the AO for Monkey Humpers x20, SSh x20, Merkins x10 all IC. Rows for bros with the CMU x20 IC, Blockees x5, CMU curls x20 ic, 5 more Blockees OYO.
THA-THANG:

Mosey down to the base of the parking lot next to the pee rocks with CMU for DORACIDES

  • 75 blockees, 150 curls, 200 CMU goblet squats
  • P1 does said exercise while P2 does suicides. first cone 1 burp, 2nd cone 2 burps, and 3rd cone, 3 burps, run back to your partner and switch, keeping cumulative count of reps between partners
  • If you finish early, P1 Planks while P2 does 20 flutters IC, switch, rinse and repeat until all pax complete the Doracides
  • Blocklee dan back to the AO. 4 lunges w CMU, 2 Blockees. Continue this until half way. I cut it short to get in some mary

MARY:
5 more blockees, Dead head led us in Flutters IC, Hello dollys x10 ic, Slutters x10 IC, Supermans x10 IC, pickle pounders x10 IC, and J-LOs x10 IC
COUNT-OFF & NAME-O-RAMA
29 including 1 FNG, PINK EYE. Welcome!
CIRCLE OF TRUST/BOM:
Chase the Lion Manifesto!. Instead of me typing it up here, google it and it will come up. Capn Crunch read this to us at one of his Q’s for his BOM one morning. It has stuck with me and I try to read it every so often to get a life check. Its short and sweet but means so much to me. Thank you for sharing Capn! I love to share it with others.
MOLESKIN:
I miss seeing my bros at the Dog Pound. So many AOs and so many great HIMS out there that I look up to at all the different AOs. I encourage more Pax to go visit other AOs to meet others and grow our community. Not saying to stop going to the one closest to you, but one morning every once and while, wake up a little earlier and drive a little further to visit other AOs and meet the HIMs that make their particular AO special. Thanks to all the HIMS at all the AOs for being who you are, leaders!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Warm up ? Nah….

THE SCENE: 37 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap around the P lot

imperial walkers, squats, imperial  squat walkers, ssh, merkins, plank jacks, burpos, burpees ALL all in cadence x10. Between each exercise we did 20 cmu rows

THA THANG

  • SLING SHOT CMU RUN W PARTNER. P2 does 10 merkins and 10 squats while P1 farmer carries 2 cmu. P2 runs to release p2 from Cmu and takes off w the CMUs. P1 completes the sets of merkins andcsquats then chases down P2. This continues until we arrive at a very steep hill behind the baseball field
  • At the steep hill, we Bernie up the hill 3 times backwards w 4 steps back and 10 squats  rinse and repeat until you get to the top. At the bottom cmu curls, at the top cmu tris. We did this 2 times 3rd time up we did 4 steps back 2 steps down ..,,decided to cut the 3rd time short .
  • Sling shot cmu run to the soccer field next to the main road
  • Quarter pounder w cheeses! Thanks Swirlie!. Sprint 25 yards, do 25 Merks, Bernie back, add cheese (10 burpees), sprint 50 yards, 50 squats, Bernie back , add cheese, sprint 75 yards, 75 mtn climbers, Bernie back, no cheese this time, broad jump to goal line and back . Sprint 100 yards and 100 ssh
  • Mosey back to AO

MARY:
Hello dolly until time
COUNT-OFF & NAME-O-RAMA
20 pax including 2 FNGs backsplash and black lung, welcome!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big picture will create itself
MOLESKIN:
Just great to be out to the truck stop! So many great men out there and really enjoyed being with them in the gloom gettin better together.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pre-ThirdF Fun

THE THANG

  • SSH 25x (IC)
  • Side Lunges 10x each leg(IC)
  • Imperial Squat Walkers 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 10 Burpees OYO

Run up to top of the hill, do 5 burpees and run down.  Partner up with Battle Buddy and line up along the curb.

Grinders

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Rd 1 = Burpees

Bumper Circuit – Second pavilion

  • 1st cone x10 lunges in place
  • 2nd cone x5 burpees
  • 3rd cone x10 squats
  • 4th cone x5 burpees

Mini-Sea Biscuit – 3 Laps

  • 10 Burpees
  • 20 Merkins
  • 30 Squats

Wheel Barrel Merkins – 100 yards switching every 25 yards

21’s – Under pavilion – Modified down to 10 after 5 sets

  • Box Jumps
  • Rows

Mary

5 Burpees on OYO

25 Sundials

25 pickle Pounder

25 Proton Parkers

Run up to top of the hill, do 5 burpees and run down.

What’s this smooth jazz?

THE SCENE: Dark, Damp, Raneee

WARM-O-RAMA:
SSH x 20 IC

Phelps OYN

Merks x 15 IC

Cherry Pickers x 10 IC

THA-THANG:

  • Bataan Death March to the first field
  • Suicide the field x 2 (20 merks each line, 20 imperial walkers 2nd set)
  • Mini Dora, 50 pistol squats each leg
  • Lots of swims and flutters mixed inbetween those
  • Hit the curb for 100 calf raises, 1 min swim
  • Mosey to the ancient stone bleachers
  • Aiken legs (20 squats, 20 box jumps, 20 lunges, 20 smurf jacks)
  • Duck Joust on last field
  • 7s on lil hill (merks/inch worms)

MARY:
Lil bit o peter parker
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Come, and let us return unto the LORD: for he hath torn, and he will heal us; he hath smitten, and he will bind us up. After two days will he revive us: in the third day he will raise us up, and we shall live in his sight.- Hosea 6:1-2

In making a covenant with the Lord, we are going to be judged harshly. We are finite and the Lord is infinite. If we truly pursue the ideal, the part of us that does not align with the ideal, leaving the part of us that does. If we have no ideal, we have no way to grow. Find an ideal in parts of your life that are less spiritual to grow.

MOLESKIN:
It was phish
ANNOUNCEMENTS:
Hardship Hill- Volunteers are needed, checkout the google doc for deetails.

Mid-week Split – Do the next right thing

26 HIMS split up to Kick hump day in the teeth!

F3 – March 20th, 2018  

5:30 COP

  • Side Straddle Hop x 20
  • Baby Arm Circles x 15
  • Imperial Squat Walkers x 15
  • Michael Phelps x 15
  • Cherry Pickers x15

Core Group

 4 Corners Escalator –10 burpees, 20 Squat Jumps, 30 merkins, 40 squats

RUN UP THE HILL!  Bear crawl between corners.  Work your way back down.

Aiken Legs – Play Ground  

  • Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Dora 1,2,3 on any hill close by.

  • 100 Merkins
  • 200 Squats
  • 300 Flutter Kicks

Run Group

Escalator to big lot

  • 10 Burpees
  • 20 Squat Jumps
  • 30 Merkins
  • 40 Squats

Grinders – Groups of 3   Burpees, Big Boys

Doracides

  • 150 Merkins
  • 200 Squats
  • 300 Flutter Kicks

Mosey back on trial Route 66 style.

  • Squat Jumps

Cash Out Together

We reap what we sow, but not in the same season.

Keep your eyes fixed ahead and do simply do the next right thing.  The fruit will come, in it’s due season.

– The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul.
– It is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things.
– This is why long term goals couple with short term grit is critical for growth.
– Keep your eyes fixed ahead and do simply do the next right thing.  The fruit will come, in it’s due season.