F3 Knoxville

Tag: Wall Ball

Follow the process

THE SCENE:  mid 50s.  Felt great.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

  • Tempo merkins x 10
  • tempo squats x 10
  • oyo stretches
  • outhouse run

THA-THANG:
We followed the plan in the picture below     The man on the end each time does 25 reps…all others do AMRAP until he is done with his 25 reps.  Rinse & repeat on the other side of the parking lot.   Once the same man has been the “rep counter” on each end of the parking lot, everybody shifts down 1 station.   We got through 2 full circuits.

MARY:
N/A

COUNT-OFF & NAME-O-RAMA

Junk, Doubtfire, Frosty, Butters, Wallball, Bartman

CIRCLE OF TRUST/BOM:
Talked about thinking before you pray…remember who you’re speaking to.  Also focus less on your own desires and praying that you’ll be used for God’s will regardless of your own personal scenario.
MOLESKIN:

ANNOUNCEMENTS:

3 Rounds

THE SCENE: 57 degrees, no rain, dry parking lot…what more could you ask for!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, merkins x10, rockettes x20, calf stretches

THA-THANG:

Mosey to the back lot near the bottom of Matterhorn.
Round 1: 100
25 merkins run to line (50yds) and back
25 Lunges run to line and back
25 LBCs  3-count run to line
move to round 2
Round 2: 200
50 squats run to line and back
50 SSH run to line and back
50 toe touch LBCs to line and back
Move to Round 2
Round 3: 100
25 shoulder taps run to line 3 and back
25 Bobby Hurley’s run to line 3and back
25 dry docks run to line 3 and back
Move to Round 1 and keep repeating till time is up
Mosey to AO by way of steps and hill at restaurant
MARY:: dealers choice
hands up hello dollys, BBS X20, backwards leg extensions

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
WORRYING DOES BO GOOD.

““So I say to you, do not worry about your life—what you will eat or drink, or about your body, what you will wear. Isn’t life more than food and the body more than clothing? “Look at the birds of the air. They do not sow or reap or gather into barns; yet your Father in heaven feeds them. Are you not of more value than they? And which of you by worrying can add a single hour to his life? And why do you worry about clothing? Consider the lilies of the field, how they grow. They neither toil nor spin. Yet I tell you that not even Solomon in all his glory clothed himself like one of these.”
‭‭Matthew‬ ‭6:25-29‬ ‭TLV‬‬

MOLESKIN:
Big praise for Tweet-E’s M today is 18 years sober!!!! What an amazing accomplishment!
ANNOUNCEMENTS:
F3 olympics and functions around the anniversary Nov 3-4

Cat and mouse run

THE SCENE: 57 and extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching oyo

Slow modey
THA-THANG:
Pax run around loop, 1 pax plays mouse and sprints ahead for 30 seconds and does merkins while pax catches up . 3 rounds

1/4 mile slow mosey then 1/4 mile all you got Sprint .

 

MARY:
Catch your breath

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

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

11’s

THE SCENE: 50’s, crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10

Imperial walkers x 15

Michael Phelps

This ‘n that

Calf stretch at the curb

Merkins x 10

THA-THANG:
Route 66 but 14 stops!   CDD at each stop, increase by 1 rep each time .

At bathroom along Watt Rd for 11’s

Easy ups at bathroom and merkins at the end of the parking lot.

Bottom of hill at the playground for the next round of 11’s

Squats at bottom of the hill, bbs at the top

Escalator at the parking lot along watt Rd . 4 corners of the lot, movement at each corner.

1 corner – man makers

2 corner – merkins

3 corner – squats

4 corner – calf raises

Complete the circuit starting with 5 reps each, then 6 reps, 7 reps, etc.

Mosey to the cess pool for 20 incline merkins

Mosey to ao, complete 2 laps around the parking lot so wall ball reaches 4 miles.

MaRY:

Wagon wheel led us on Superman’s for 60 seconds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I blew up at my family this week during vacation.  Ashamed of myself but I reached out to buddies in f3 as a confession and to seek advice.   They responded with great council and wisdom that I was able to follow and ask for forgiveness from my family .  Don’t be afraid to admit mistakes and reach out to the men in f3 .  It’s a humbling experience but worth it!

MOLESKIN:
Been lazy for a week, out of shape already and the pax had to keep waiting on me to finish my own Q!  Still good to be back in the gloom!!!

ANNOUNCEMENTS:
F3 anniversary nov 3rd, Olympics, ruck that night, family events Sunday .

Bag of nuts

THE SCENE: 70, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to the cess pool

Coupons: 80#, 56# bag of nuts from waxjob
THA-THANG:
At the cess pool;

  • 10 man makers
  • Lunge walk 25 yds
  • 10 merkins
  • Bear crawl 25 yds
  • 20 squats
  • Lunge walk 25 yds
  • 10 merkins
  • Bear crawl 25 yds
  • 10 man makers

Carry coupons for another lap . Dropped waxjob sack of nuts and picked up the 60# bag and headed back to the cess pool.   Hook both sandbags together .

10 ruck thrusters

Team bear crawl while dragging the sand bags 25 yds

10 ruck presses with a 30 second overhead hold at the end

Team bear crawl/drag bags 25 yds

10 ruck swings

Ruck back to the truck

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pray for safe travels for everyone this week for fall break
MOLESKIN:
Tank’s youngest daughter birthday today
ANNOUNCEMENTS:
F3 3 year anniversary