F3 Knoxville

Tag: Upstate

B.S. Perimeter Check

THE SCENE: 70’s and a Sunny Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
Windmills
Tempo Squat
Temp Merkins

THA-THANG:
Take a jog around the BS with Pax roulette ever 4-5 min. Exercises were to cover the full body each time with reps of 10-20-30. We did this in Pax Roulette fashion

  • Round 1
  • 10 Merkins
  • 20 Squats
  • 30 BBS

 

  • Round 2
  • 10 V-ups
  • 20 Ankle Touches
  • 30 Bear Crawl (2ct)

 

  • Round 3 (Educator)
  • 10 Derkins (Burnie up Hill)
  • 20 Iron Cross BBS
  • 30 Monkey Humpers

 

  • Round 4
  • 10 In&Outs
  • 20 Box Jumps
  • 30 Dips

 

  • Round 5 (Mt. Suckmore)
  • 1min Plank
  • 20 American Hammers (2ct) (Burnie up Hill)
  • 30 Squat Jumps

 

  • Round 6
  • 10 Merkins at each post (50 total) on the way back to the AO

    MARY:
    Flutter Kicks
    Capitan Thor’s
    Box Cutters
    LBC Cashout

COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
We each shared a little something on our hearts/ minds.
MOLESKIN:
For a complete audible beatdown it was an absolute ISI all the way around. From the comradery of coming up with each round together, the the physical beatdown itself, and the BOM of each HIM sharing something that was fresh on their hearts. It was a truly inspiring experience!
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.

Suicidal 66

THE SCENE: Warm. Like mid 70s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 LBAC Fwd/Bwd

8 Imperial Walkers
THA-THANG:
Route 66 starting right off the Grinder. Half Pax went south and other half north. Run to 1st light pole and perform one rep of exercise. Run back to start. Run to 2nd light pole and perform 2 reps of exercise. Run back to start. And so it went up to the 11th light pole. Then start over with next exercise.
Exercises:

Burpees

BBS

Merkins

Lunges per leg

MARY:
LBCs for time.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Hope everyone had a good 4th and spent a little time being grateful for our country, our freedom, our families and friends.
MOLESKIN:
I don’t think anyone got to lunges. That was the most mileage and calories burned I’ve ever gotten in 45 minutes.
ANNOUNCEMENTS:

Fat Amy strikes again

THE SCENE: Humid
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA:
Plank, tempo merkins , plank, tempo merkins

squats IC, imperial walkers IC, Imperial squat walkers IC, body builders x5, lion kings x 5
THA-THANG:
Fat Amy WOD

50 Bench squats

10 body builders

40 big boys

10 body builders

Lunge to cone(60 yards), run small loop

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run loop

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run Loop back

10 body builders

40 big boys

10 body builders

50 squats.

MARY:
Captain Thor , we went to 10:40

cash out with ATMs!
COUNT-OFF & NAME-O-RAMA
22 pax including FNG upstate and 2.0s nightmare abs coconut
CIRCLE OF TRUST/BOM:
HIM, what is a HIM. We all know it’s a High Impact Man but a few things it takes to be such. HIM also means that we should be H.umble in how we act around others. We should be I.ntentional in everything we do and lastly we need to be M.entally tough. Put those together and we can be HIgh Impact men in our community . This is something that Detention talked about a couple years ago and it’s stuck with me ever since and want to keep sharing it with the pax.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.