F3 Knoxville

Tag: Wilson

Coupons with Joan Allen

THE SCENE: 72 and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT

Moroccan Night Clubs x20 IC 4CT

Cherry Pickers x10 IC 4CT

Little Bit of This, Little Bit of That
THA-THANG:
Mosey to coupon pile at the comic shop on Broadway.

Pick a coupon. Mosey to bottom of Joan Allen Rd by Broadway / Garden for some 11s.

  • 1 squat with coupon at the bottom
  • 10 overhead presses with coupon at the top

Mosey back to coupon pile for:

25 curls with coupon

15 tricep presses with coupon

Discard coupon and mosey to AO.

MARY:
Some 7s for time –

Lunges on one end and Merkins on the other. 1 & 6.

COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“You have to decide that you’re going to be in control. That you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity doesn’t get a vote.” – Jocko Willink “On mind control”
MOLESKIN:
I’ve felt this over the past week with illness, job stuff, and otherwise. It’s up to me how to respond. I get to choose how to move forward. It’s ok to feel those things for a little bit, but it’s up to you to choose how to go ahead.

Post 4th BOMBS

THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

BAC x10 ea

Cherry Pickers x10

THA-THANG:
Mosey to church lot for some B.O.M.B.S. Mosey to top of hotel after reach round.

  • 50 burpees
  • 100 overhead claps (4ct)
  • 125 merkins
  • 150 BBS
  • 175 squats

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Filter

Dirty 30

THE SCENE: 72° , partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (jumping jacks) – x30 IC 4CT

Baby Arm Circles (rotate arms forward 15x then back 15x) – x15 IC 4CT

Michael Phelps (bear hugs) – x30 IC 4CT

THA-THANG:

Mosey to the Gresham Middle School Stairs/Hill

  • 15 Big Boy Situps at the bottom
  • Sprint to the top of the hill
  • 15 Squats at the stop sign

REPEAT

5 Cones will be set up in a ~100 yard field. 

ROUND 1:  frog squat to broad jump between cones

ROUND 2: run suicide to get to next cone

Cone 1:American Hammers – x30 4CT

Cone 2: Worst Merican Ever (10 wide merc, 10 reg merc, 10 diamond merc) 

Cone 3: Mountain Climbers – x30 4CT

Cone 4: Drunk Mercs – (10 left hand high mercs, 10 normal mercs, 10 right hand high mercs) 

Cone 5: Over head claps – x15 4CT

MARY:

  • The Spanking (30 burpees together)
  • Flutter Kick x10 IC
  • Edward Scissor Legs x10 IC
  • Circle of Pain
  • Boat/Canoe on the way out

COUNT-OFF & NAME-O-RAMA
4 HIMs celebrated with me. Wilson, Herbie, Mr. Wedgie, and Filter.
CIRCLE OF TRUST/BOM:
We have been going through Nehemiah at church. It has been eye opening for me to see the amount of opposition he faced when doing something God had called him to do. We may face the same opposition/distractions when we are trying to accomplish our goals, whether that be in our marriage, parenting, at work, or trying to better ourselves at F3. Read Phillipians 3:12-14

Quarter Pounder @ Litton’s

THE SCENE: 68 degrees. Balmy. Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC

Cherry Pickers – x11 IC

Tempo Squat – x11 IC

Annie’s – x7 IC each arm, each way

Moroccan Night Clubs – x20 IC 4CT

THA-THANG:
Quarter Pounder at Litton’s (modified)

Mosey to Lynnview by Litton’s. 4 stations- 1 at each light pole equidistant from one another up the hill. Do station 1. Run to 2 and back. Do stations 1 & 2. Run back to start. Do stations 1,2,3. Run back to start. Do stations 1-4. Run back to start.

  • 25 Merkins
  • 50 BBS
  • 75 Mountain Climbers 2CT
  • 100 SSH 1CT

Recover

MARY:
Mosey to church parking lot. 4 stations, 1 in each corner. 25 each. Bear crawl between stations 2-3 and 4-1.

1) LBCs – x25

2) Squats – x25 (bear crawl to next)

3) Imperial Walkers – x25 2CT

4) Curb Jumps – x25 (bear crawl back to 1)

Repeat 2x til time.

Wilson led us in 20 flutters

Swanson led us in 20 hammers

COUNT-OFF & NAME-O-RAMA
Chaucer, Herbie, Wilson, Swanson, Filter
CIRCLE OF TRUST/BOM:
2 Timothy 1:7

“For God gave us a spirit not of fear, but of power, and love and self-control.”

OTB 10 is the magic number

THE SCENE: Light Rain, 82°F, Feels like 87°F, Humidity 69%, Wind 6mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x IC SSH
  • 10x LBAC IC Forward & Backwards
  • Little of this & little of that
  • Cherry pickers

THA-THANG:

  • Mosey around to the play ground
    • Descending Ladders 10 to 1
      • 2ct Skaters
      • Pull-ups
  • Mosey to the cement pad
    • Ascending Ladders 1 to 10
      • Squat Thrusters
      • 2 ct Side Lunges
  • Mosey to the pavilion
    • Descending Ladders 10 to 1
      • 4ct Mountain Climbers
      • 2ct Single leg touchdowns
  • 4 rounds of merkin pain drop 1 exercise each round
    • 10 derkins
    • 10 incline merkins
    • 10 CCD
    • 10 Merkins

MARY:

  • 10 flutter kicks
  • 10 BBS

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: