F3 Knoxville

Tag: Tank

Island Hopping

THE SCENE: Mid 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops X 20
• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Peter Parkers x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO

THA-THANG:

Island Hopping – 12 parking lot islands have been number with a corresponding exercise. PAX have to run to find island #1, do the exercise then find island #2 and so on… This was repeated 2X.

Island#   Exercise
#1 20 Mercans
#2 15 Big Boy sit-ups
#3 50 Seconds Al Gores
#4 20 Star Jacks
#5 5 Narrow Squats
#6 20 Crunches
#7 10 Burpees
#8 15 Iron Mikes
#9 20 Superman Swims
#10 40 Mountain Climbers
#11 10 Tempo Squats
#12 Lunge back to #1

Line touches (4 total lines) – w/ an exercise at each line – Repeat 2x

• Baseline to first line – 10 Burpees
• BL to 2nd Line – 15 Star-jacks
• BL to 3rd Line – 20 Merkins
• BL to last line – 25 Squats

 

MARY:

Dolly IC 4 CT
Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT
Boat and Canoe
Ring of Fire

CIRCLE OF TRUST/BOM:
Taking a learning from the story of Jonah in the Bible – God calls us to love those who are hard to love.

CMUs are heavier when waterlogged

THE SCENE: Dog pound, rain coming down like a gentle kiss by a camel, 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

high knees x20, cherry pickers x10, BACs x20

THA-THANG:
Partner up. One CMU per team. Take CMU to bottom of Matterhorn. (We did not run with them, we transported them there) curling them on the way.

at Matterhorn: partner 1 does curls,presses,tris,and squats x10 each with CMU while partner 2 runs up Matterhorn to light pole and does 2 round the clock mericans on the hill. Switch and repeat, alternated Matterhorn run with 50yd r.lun down lot to do 20 squat jumps..

leave CMU and mosey to pavalon. 5 pull ups, 10 dips, 15 incline mericans, 20 step ups. Repeat x 3

mosey to “boat” picking up CMU on the way. At boat, 10 declines on guardrail while partner does 10 sumo squats with CMU. Repeat.

mosey to AO with both partners carrying CMU at same time.

MARY:
Am hammers, imp walkers x20
COUNT-OFF & NAME-O-RAMA
8 attending
CIRCLE OF TRUST/BOM:
What is your legacy? If you died today, what would people say about you? My pastor Rev. Doug Sager passed away this week and he left a legacy behind him of epic proportions. Let’s drive for that.

MOLESKIN:
Rainy bad moods were put to rest…for the most part. Prayers for Bowflex’s MIL, and La-z-boy’s grandmother. Praise for Tanks SIL- no cancer!
ANNOUNCEMENTS:
None

Ribbed’s route 66 at the Dog Pound

THE SCENE: A Nice Cold 34 Degree and clear.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

  • SSH 25x
  • Tempo Squats 15x
  • Baby Arm circles 14x
  • Some of these and some of those

THA-THANG:
Mosey to the parking area in front of the trailer.

  • Route 66 with Start Jax
    • waiting for the 6 with hello dollies
  • Ribbed’s 66
    • 10 Burpee’s at first list
      • backward lunge to next light
    • 10 tempo squats next light
      • hello dollies 10x
    • 10 American hammers 4count
      • High needs to the next light
    • 10 Burpee’s
      • berny sanders to the next light
  • Route 66 from the far side of the parking loop.
    • Iron Mikes
  • 11’s in the small loop
    • American Hammers out to Carolina Dry Docks

Mosey to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Parents, if your eyes ever see or your ears ever hear the sin and weakness of your children, it’s never an accident, it’s never a hassle, it’s never an interruption; it’s always grace.
-Paul David Tripp-

GoldiBlox

THE SCENE: Drizzly, Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squat IC x 10
  • Merkins IC x 10
  • Nancy Kerrigan IC x 10

THA-THANG:

3 Man Teams – 4 Circuits

Circuit I (2x Through running until PAX completes)

  • A – Goblet Squat
  • B – Burpee
  • C – Goldi-Blox (Travel Exercise)

Circuit II

  • A – Brick Switch Merkins
  • B – American Hammers
  • C – Weighted Lunge

Circuit III

  • A – Weighted Calf Raise
  • B – Rock Climber
  • C – Squat Walker (Weighted Duck Walk)

Circuit IV

  • A – Squat & Press
  • B – Merkins
  • C – Broad Jumps

Sprint 2x Through

 

Quarter Pounder (Cheese Optional)

  • Run 25 yards – 25 Merkins
  • Back Peddle – Run 50 Yards – 50 Squats
  • Back Peddle to start – Run 75 Yards – 75 American Hammers
  • Back Peddle to start – Run Full Length of the Parking Lot – 100 SSH

MARY:
We ran out of Time – I had Colt 45’s planned though
COUNT-OFF & NAME-O-RAMA

16 PAX
CIRCLE OF TRUST/BOM:

The common denominator in all of these mass shootings, and the sexual misconduct violations are that all of the perpetrators are MEN. It’s men that are hurting our women and children. It stresses the importance of pulling men out of isolation and into community.

MOLESKIN:

With all of my mis-q’s today it felt like a VQ. I’m thankful for you men that I consider brothers. Thankful for your support and your leadership. Iron truly sharpens Iron.
ANNOUNCEMENTS:
See Announcements section

Lots of Pee Breaks

THE SCENE: 44, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 43 IC, waiting on Mayberry

Windmills x 10 IC

Imperial Walkers x 10 IC

10 Burpees OYO
THA-THANG:
Break into 2 teams

Team 1 does 5 burpees while team 2 starts the mosey.

Team 2 Mosey long way to soccer field at Watt Rd.  Stop at each light and do 5 merkins (total of 80)

Team 1 follows after the burpees.  Team 2 did their 5 burpees at the field while waiting on team 1.

BLIMPS relay

One team member runs length of field and back while rest of team completes AMRAP of the following;

Burpees

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

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11’s across width of field.  Derkins and Groiners

_____________________________________________________________

Escalator variant – do exercise A, run a lap around the field, at same corner do exercise A and B, run another lap…repeat for the four exercises

A – Burpees x 5

B – Merkins x 10

C – Squats x 15

D – BBS x 20

Once complete we went down the escalator starting with 20 BBS, run a lap….repeat.

________________________________________________________________________________

Mosey back to AO by way of the upper field, stopping at each light post and doing 20 Squats

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ratchet involved with organization that helps homeless teenagers and young adults, pray for them

Deadhead on job transition

United weekend being a blessing
ANNOUNCEMENTS:
CSAUP next week