F3 Knoxville

Tag: Tonka

Just Another Merkin Monday…

THE SCENE: AB Morning with a slight wind

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10 

THA-THANG:

Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base 
    • 15 Merkins 
    • CDD at Home 
  • Second Base 
    • 15 Diamond Merkins 
    • Dips at Home 
  • Third Base 
    • 15 Wide Merkins 
    • Incline Merkins at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • Pick up the SIX 

Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut” 

  • 25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 10 Pullups → Mosey back to RockPile
  • 20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 8 Pullups → Mosey back to RockPile
  • 15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 6 Pullups → Mosey back to RockPile
  • 10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 4 Pullups → Mosey back to RockPile
  • 5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 2 Pullups → Mosey back to RockPile

 

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

13 HIMs; 3 Pre-Ruckers; 0 FNGs 

CIRCLE OF TRUST/BOM:

The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it. 

ANNOUNCEMENTS:

2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward. 

Subscribe, Download, and listen to the F3Knoxville Family of Podcasts  

Convergence 7/2 at JUCO 

Bro-lympics are coming back in November

Partner Work at The Equalizer

THE SCENE: cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Baby Arm Circles IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Dry Docks
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • LBCs

Station 4

  • Hand Release Merks
  • Some other stuff

Ring of fire to 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM

PRAYER

Holiness is Not a Trait. It is a Result

THE SCENE: The weather outside is the weather. 

F3 WELCOME & DISCLAIMER: Did this very well.

WARM-O-RAMA:

Blindside warm-upy things (I do the same warm-up every time I Q, pay attention). 

THA-THANG:

Tennis Courts: Each court has a different routine. Both are explained and PAX chooses where to begin. When one is finished, complete the other one. Repeat each routine 5 times. 

  • Routine 1: 
    • 5 Burpees to start 
    • Shuffle along baseline right to left
    • Sprint diagonally to net shuffle along net right to left sprint diagonally to far baseline
    • 5 Burpees 
    • Retrace steps, shuffling left to right this time
    • 5 Burpees at the start
  • Routine 2: 
    • 10 Merkins at the first corner
    • Lunge down baseline
    • Sprint to the opposite baseline along the sideline 
    • 20 LBCs at baseline
    • Lunge to net
    • Bear Crawl to the middle of the net
    • 10 Squats
    • Bear Crawl back to the sideline
    • Walk back to start

Tennis Court Kraken: Grab a CMU. Kraken consists of completing an exercise, taking a lap around the outside of the fence, passing your previous station, and going to the next. All exercises are 20 reps. 

Stations:

  • Merkins
  • 4 ct. Flutter Kicks 
  • OH Press
  • 4 ct. Hello Dolly
  • Squats 
  • Calf Raises
  • LBCs
  • Imperial Walkers 

MARY:

Back and forth between Squat and Merkin Ring of Fire 

COUNT-OFF & NAME-O-RAMA

20 HIMs; 1 FNG (Squeakers); 5 PreRuckers; 1 PreRunner; Several Kotters

CIRCLE OF TRUST/BOM:

Holiness isn’t a trait. It is a result.

Giving of Our Hearts This Valentine’s

THE SCENE: Windchill makes it feel colder than it is.

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SSH IC x14 | LBAC IC x10 each way | Windmills IC x10 | Little bit of This; LIttle bit of That | Tempo Squats IC x10

THA-THANG:

Mosey to the field to find 6 stations. We will make a loop for 5 rounds. Cardboard has exercises, reps, and methods of traveling to the next station written on them

1st round= 5 reps; Total of 5 rounds, add 5 reps each round 

  • Station 1: 4ct SSH → Mosey to 2
  • Station 2: Monkey Humpers → Bear Crawl to 2
  • Station 3: 4ct Hello Dolly → Lunge to 4
  • Station 4: Jump Squats → Lunge to 5 
  • Station 5: Box Cutters → Bear Crawl to 6
  • Station 6: Merkins → Mosey back to 1 

Repeat 5 times, adding 5 reps each round 

Mosey around outside of cones for the SIX 

(Stations made a Heart shape for those who use STRAVA)

Bathhouse for a Cindy AMRAP (7 mins)

5 pull-ups; 10 merkins; 15 BBS 

MARY:

Ring of Fire = 3, 2, 1 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs 

Blindside, Choir Boy, Ribbed, Aladdin, Snitch, Submarine, Mouth Wash, Tonka, Headgear, School Zone (Snitch & Tonka missed the picture) 

CIRCLE OF TRUST/BOM:

WE made a heart in the field today. Give your heart to your M this Valentine’s Day. My M and I have been having problems communicating and I am using this Valentine’s Day to reinvigorate our marriage, our communication, and our love. Having the PAX around me allows me to see incredible examples of good husbands, fathers, and men. 

 

ANNOUNCEMENTS:

2/26 CSAUP at the Asylum 6:30-9:00 am Check Slack for sign up link

Thunderdom in the cold

THE SCENE: 28 and COLD
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SHH

5 Cherry pickers

Tubthumping

THA-THANG:
Pick up CMU and mosey over to the ThunderDome and partner up for a DORA. 100,200,300 count of an exercise while a partner burnie down to the other end and does 5 squat jumps and mosey back.

  • Curls
  • OHP
  • Rows
  • next set
  • over the block taps
  • step ups
  • merkins

MARY:
no time

CIRCLE OF TRUST/BOM:
psalm 23 -the lord is your Shepard.

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