F3 Knoxville

Tag: Waxjob

Around the World

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 (4ct IC)
-hip flexors
-tempo squat x5 (8ct IC)
-some of these/some of those
-a little of this/a little of that

Mosey around baseball fields

THA-THANG:
Partner suicides x1
-one partner burpees
-one partner does parking lot suicides

Workout
Go while people on Kenya are running

America – Navy seal burpees/merkins
Turkey – Turkish get ups/pistol squats
Romania – Romanian deadlifts/up-downs
Bulgaria – Bulgarian split squats/walking lunges
Eqypt -shpynx push ups/tricep push ups
India -hindu push ups/CCD
Kenya -run around the field/jump rope
Russia – full KB swings/ Russian KB swings
Canada – bear crawl across field/hold low bear position
Ireland -“bar”bell snatches/cleans/highpulls

MARY:
Australia – Handstand holds 3x30seconds/elevated pike
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Enter to worship, leave to serve

The happiest of people don’t have the best of everything, they make the best of everything

MOLESKIN:

ANNOUNCEMENTS:

Fade In/Fade Out

THE SCENE: 75 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->SSH (4ct IC) x20
->tempo squat (4 second down, 3 second hold, 1 second up) x5
->some of these/some of those
->quad stretch

Mosey to the top of the guard rails

Derkins x20

Mosey to the speed bump
THA-THANG:
-> speed bump
—- 20 (4ct) flutter kicks
—- 20 (4ct) Alt dead bugs
—- 20 (4ct) LBCs

-> Speedbump to Backbone
—- Bernie to top of hill/jog down
—- sprint to top of hill/jog down

—- 50 Merkins
Run to back bone

-> backbone
—- 5 pullups
—- 5 negative pull ups
—- 5 chin ups
—- 5 toes to bar/target

Run to top of hill

—- 10 1.5 squats
—- 10 lunges each leg
—- 10 close feet squats
—- 10 sumo squats

MARY:
Tweet-E’s turn or Pee Rock lift with Junk

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
-> recently I had my father message me saying where his last will would be in case anything would happen. And that’s the thing about life, we never know God’s plan for us, but we trust him and follow his words or his message. This got me thinking about the impact we have on people around us.

This led me to some song lyrics by one of my favorite bands, which are:

Just the other day I looked at my father
It was the first time I saw he’d grown old
Canyons through his skin and the rivers that made them
Carved the stories I was told
He said
“Son, I have watched you fade in
You will watch me fade out
When the grip leaves my hand
I know you won’t let me down
Go and find your way
Leave me in your wake
Always push through the pain
And don’t run away from change
Never settle
Make your mark
Hold your head up
Follow your heart”
Just the other day I stared at the ocean
With every new wave another must go
One day you’ll remember us laughing
One day you’ll remember my passion
One day you’ll have one of your own

Because of all the uncertainties in life, I’m asking you to create some sort of message for the people around you. What sort of message do you want them to have. You can make a gratitude list for the people around you, you can list off a set of values that you have learned, whatever it is. Make it personal for the person you care about. Let the people around you know they are appreciated.

Thank you,
MOLESKIN:

ANNOUNCEMENTS:
IronPax Week1 next Tuesday starting at 5:15am.

My kids planned this beatdown

THE SCENE: pleasant, oppressive humidity was noticeably absent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherrypickers
-10 WW2’s
-15 Big boys
-20 Sprinter sit-ups
-If you finish ahead of pax, LBC’s
THA-THANG:

-Indian run with CMU to Duck pond

-50 merkins upon arrival.
-Run a lap. lunging 1/2 the boardwalk.

-Inch worm merkins for 15 parking spaces.
-Run a lap, lunging 1/2 the boardwalk.

-50 SSH

-Run a lap, lunging 1/2 the boardwalk.

-Plank until 6 is up

MARY:

merkins, flutter kicks, etc

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get out there and talk to others about F3. Don’t make this something you just do in the gloom and then don’t talk about, I promise there is someone you know that needs the positivity that F3 forces into our lives
MOLESKIN:
2 PAX went down on the Indian run, great to see everyone stop and care for them, wishing a speedy revocery to Rivers and Veep!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hurry Up…We’re Waiting!

THE SCENE: Not sure the air temp, but it was humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start out with 20 SSH, Thai Fighters, Tempo Mtn Climbers, Tempo Merkin, and Windmills
THA-THANG:
Grab a CMU and head to the bottom of Baby Everest.

10 cards with 10 exercises. (Freddie Mecury’s, Curls, OH Press, CMU Squats, Plank, SSH, Bobby Hurley, Lawn Mowers, Block Merkins,   One designated runner picks an exercise and runs a loop up dragon tail and back down baby everest while the rest of the pax does an AMRAP of the chosen exercise until runner gets back.  The quicker the runner, the faster the pax is done with said exercise.  Everyone ran once around the loop.

Put up CMU’s and performed a merkin ladder in the parking lot. Spot one was one merkin…and so on.  Lunge between spaces.  10 spots total 55 total merkins.

Finished up with a little route 66 up the dragon tail with squats as the exercise of choice.

Back to AO

 

MARY:

Had time to do 30 4ct Freddie Mercury, 25 4ct LBC’s , and ca$hed out with some ATM’$
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 22:37-39

Don’t over complicate things.  God asks us to do today.  Today is our focus.  God has each of us exactly where he wants us today.  We are right where he wants us and we are to love him with all our heart, soul, and mind.  AND…love our neighbor as ourselves.

MOLESKIN:

ANNOUNCEMENTS:

GrindtoShine

The Scene

73 Degrees and Sticky with a little rain at the end

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not a Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

10 Windmills

10 Imperial Walkers

10 4-count SSH

5 Froggers

10 Lateral lunges (L+R=1)

10 tempo merkins

Tha-Thang

Mosey to the CMU’s by the softball field

Pre-Grind (2 rounds)

10 Shoulder press

10 curls

5 swings

10 merkins

 

Mosey to back parking lot

Grind Session

Complete first exercise then take that one with you to the next station, complete that exercise again while adding another. 

10 burpees 

 

10 burpees

20 lateral lunges

 

10 burpees

20 lateral lunges 

40 BBS

 

10 burpees

20 lateral lunges 

40 BBS

60 American Hammers 

 

10 burpees

20 lateral lunges 

40 BBS

60 American Hammers 

80 Reverse Lunges 

 

Mosey to bus coupon pile

Post Grind (Partner Work)

1st guy holds a plank while 2nd farmer carries 2 cmus for 10 paces then switch (5 Minutes)

Mary

No time

COUNT-OFF & NAME-O-RAMA

20 HIM’s. Welcome FNG @Slip ‘N Slide

COT/BOM

1 Samuel 12:24 

24 ”Only fear the LORD and serve him faithfully with all your heart. For consider what great things he has done for you.”

MOLESKIN:

ANNOUNCEMENTS: