F3 Knoxville

Tag: Trowel

The Big snow Ball

THE SCENE: Cold with snow flurries
F3 WELCOME & DISCLAIMER- Welcome to F3 (Fitness, Fellowship and Faith.  Modify if needed.  Work hard but don’t hurt yourself.
WARM-O-RAMA:
SSH, Tempo Merkins, Tempo Squats, Rocketts, 5 Burpees OYO, more SSH and 5 more Burpees OYO.
THA-THANG:
Mosey 1 lap around yard area, end up back at the fountains for a few more SSH

Mosey to event area (other yard area)

AMRAP

  • 20 Merkins – 1 lap around yard
  • 20 American Hammers – 1 lap around yard
  • 20 Squats – 1 lap around yard
  • 20 BBS – 1 lap around yard

Mosey to parking lot C15 to pick some coupons.  Circle up for all to do reps while PAX run to other end of lot and back one at a time until all PAX’s have run.

  • Curls
  • Squats – with coupon
  • Flutter Kicks – with coupon
  • Horizontal press

Mosey back to event area for one more round of same exercises as above.

Mosey back to AO.

MARY:
No time for Mary. (Sorry Mary)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Matthew chapter one lists the genealogy of Jesus.  Many names are unfamiliar but God had them in that family at that time for a reason.  God has us where we are for a reason.  In our family, our work place, our church, our community, in F3 for a special plan and purpose.  Seek God and His specific plan and purpose for your life.
MOLESKIN:

ANNOUNCEMENTS:
Prayer for Swanson’s mother recovering from surgery.  Also prayer for Trowel for his new adventure in the Air Force.

Sandy EMOM

THE SCENE: Bout 40° with a refreshing drizzle. Way overdressed for the ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start watch
THA-THANG:

Shuffle the loop. 20 & 20 halfway.

At the pavalon EMOM (Every Minute on the Minute) 9 minute blocks

Minute 1 – Sandbag Squats x 15

Step-ups remainder of the minute

Minute 2 – Sandbag Clean x 10

Step-ups remainder of the minute 

Minute 3 – Sandbag OH Press x 10

Step-ups remainder of the minute 

Repeat for the 9 minutes.

Run up Lover’s Lane to pull-up bars.

10 Pull-ups

20 Ruck on Chest BBS

30 Push-ups

Back down to Pavalon for another EMOM block.  

MARY:
After the third round of all that grab sandbags and coupon ruck back to the top and back down for that last 1/2 mile.
COUNT-OFF & NAME-O-RAMA
8! What a crowd!
CIRCLE OF TRUST/BOM:
MOLESKIN:
EMOMs are killer
ANNOUNCEMENTS:

☠️ Robbie Miller WOD ☠️

THE SCENE: 50° A little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Exit vehicle
THA-THANG:

  • 3 Mile Ruck
  • 12 Rounds
    • 6 x Ring Pull-Ups
    • 6 x Burpee Squats (Full Burpee with Jump followed by Squat)
    • 6 x 4 Ct Mountain Climbers
    • 6 x Rucksack Getups
  • 3 Mile Ruck

MARY:
COUNT-OFF & NAME-O-RAMA
4 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
All PT except pull-ups done with ruck. 2 different 3 mile loops at a 3:1 interval each had their own special features.
ANNOUNCEMENTS:
Bomb Shelter starfish into South Maryville OTB starting January 4 MWF until official launch in March. Sand Springs Park basketball court is the circle.

Alphabet Soup

THE SCENE: Cool morning. Ice and snow still lingering about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did a nice thorough warm-up to include lots of little baby knee circles.
THA-THANG:
Due to slippery conditions, we decided it best to not run at all.

Alternated between lunges and bear crawls to the amphitheater. Played a little frog get across the street.

Alphabet Soup to Heaven

PAX split into 2 teams of four. We bunny-hopped up the stairs to various letters to spell the words “food,” “coffee,” and “oneness.” This was conducted relay style.

7s

Did these with box jumps and derkins with rapid-succession alternating single leg stair hops (aka ran up the stairs) in between sets).

Found our way back to the AO through a variety of bear crawls and lunges.

Ring-of-Fire Merkins x8

Ring-of-Fire Squats x4

MARY:
Put the Cherry on top with a set of flutter kicks and hello dolly’s.

COUNT-OFF & NAME-O-RAMA
8 PAX

Soot, AAA, G-6, Trowel, Drive-Thru, Amazon, Swanson, Postman

CIRCLE OF TRUST/BOM:
In the darkest, coldest days of the year, we need to double down on the 2nd F. Pay attention to the men in our lives that may be isolating or withdrawing from fellowship. Find creative ways to reach out and be a light in the cold dark winter.

Saturday Ab Shredder

THE SCENE: Cold and Clear, 27*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Hillbillies, Tempo Squats, Cherry Pickers, Baby Arm Circles, Hand Release Merkins
THA-THANG:

  • Rock Pile: Got rocks and went to the sidewalk alongside the convention center. Paired up for Doras: 50 American Hammers on a 4-count, 50 squats and 50 Big Boys all with the rock per pair while one partner ran to the convention center sign and back with the rock over head. Then we rinsed and repeated but without the rock carry on the run
  • Sunsphere: Put the rocks back and went to the sunsphere for 11’s: Hand Release-Release Merkins at the bottom and Flutterkicks on a 4-count at the top. Then enjoyed some stargazers in cadence
  • Bridge over Waterfall: Went to the big bridge. There we toe-tap bear crawled across, stopping at each light post for 10 Big Boys
  • Back to the AO: Circled up for Captain Therkins; 1:1 ratio of Big Boys to American Hammers (4-count) increasing reps by one each set but with 5 Hand Release Merkins between each set

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Encouraged the guys to continue thinking along the lines of what Postman brought up on Thursday with the question “What have you learned or gained from 2020 that you want to bring with you?”. Obviously all that 2020 entails doesn’t disappear on January 1st, but once everything is over, what is something the Lord has done in your life or taught you that you hope to hold on to?
ANNOUNCEMENTS:
CSAUP Jan 30th