F3 Knoxville

Tag: Woodshack

BlackJack

THE SCENE: 40 degrees, cool, damp, wet
F3 WELCOME & DISCLAIMER✅
WARM-O-RAMA:
Team Mosey

SSH x 21 IC

Tempo Squats x 11 IC

shake-out

THANG:

Team Mosey to top Parking Lot and play some BlackJack! (1-20, 2-19, 3-18….). Always adds up to 21- BLACKJACK!

  • BlackJack: Merkins/LBCs. Perform 1 Merkin, run to next light pole, perform 20 LBCs… 2-19, 3-18….
  • Indian Run around the AO
  • BlackJack: Burpees/BBSU
  • Indian Run back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
How do we treat guests? We welcome them, engage them, treat them with respect and dignity. PAX encouraged to take this approach with everyone! Why do we treat guests better than we treat our family, closest friends?
MOLESKIN:
Lunch Lady joined us from South Carolina. He killed it!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Yep, A loop, a big Loop!

THE SCENE: 54 and a little breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 merkins OYO
THA-THANG

  • One big loop
  • Ruck up and head towards Middlebrook,
  • Stop about every mile and do 20 merkins
  • Over 6 miles at close to a 12 minute pace with Ruck
  • The ruck run was broken up into sections, sling shot ruck w partner , run a light pole , walk a light pole , Indian run
  • looped back to the AO w about 20 minutes left so we started in a BURB version of a Dora
  • 50 body builders, 75 upright ruck rows , 100 ruck thrusters and 125 front ruck big boys.
  • we got to the ruck thrusters and did a round then stoped for the last 2 minutes for Mary

MARY:
20 ruck flutters IC

20 front ruck big boys

20 ruck flutters ic
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Surround yourself with uncommon people, (read goggins quote
MOLESKIN:
For me it’s not necessarily about being surrounded by uncommon people but more importantly , positive people !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Luck of the Draw

THE SCENE: 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20 IC
Shoulder Shredders x 20 IC
Air Squats x 20 IC
Merkins x 10 IC
THA-THANG:
Mosey through the park stopping periodically to pull 4 random cards. Shuffle and repeat.
MARY:
LBC X 10
Side Crunch x 10
Repeat for 5 minutes
COUNT-OFF & NAME-O-RAMA
10 men embraced the chaos of life.
CIRCLE OF TRUST/BOM:
Embrace the chaos life brings. Let it roll over you and see where it takes you. Sometimes chaos is good and sometimes not so good. Regardless, it stimulates character growth. Variety is the spice of life.
MOLESKIN:
ANNOUNCEMENTS:

BRICK

THE SCENE: 51 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Bridge and back

10 SSH x 10 IC

Bridge Mosey, again
THA-THANG:
BRICK workout completed. Bridge Run between each rep. Close to 4 miles of cardio complete.

  • Burpees: 2-4-6-8-10
  • Rocky Balboas: 2-4-6-8-10
  • Incline Merkins: 2-4-6-8-10
  • Capt. Thor’s: 2-4-6-8-10
  • King Kong Thrusters: 2-4-6-8-10

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:
BRICK: positive act or habit that is advantageous to the individual and others! Also, if you’re waiting to get ready, you’re ready!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monkey humpers are way better than squats

THE SCENE: 39 maybe
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x50 on the 4ct IC

merkins x10 on the 4 IC

Peter Parkers x10 on the 4 IC

monkey humpers x10 on the 4 IC

repeat, merkins, peter parkers, MH

THA-THANG:

  • Mosey to Wax Job Hill for 11s. start with 10 Monkey humpers at the bottom, Bernie up and do 1 BBS
  • Mosey to the church parking lot, stopping 2 times for Rocky balboas on the curb (20 -4ct IC)
  • At the church parking lot, bear crawl and do one merkin at each line, maybe 15-20 lines, then crawl bear back doing merkins at each line.
  • jog/sprints x4 the whole parking lot
  • Indian run back to the AO and stop by the play ground
  • music and cones! 4 cones to make one big box. With Chumbawumba playing, do SSH and when they say “I get knocked down” do a broad jump burpee to each cone. the key was to broad jump good enough to make it around the cones before the song was finished. Usually, you SSH/burpee in place the whole song but not this time. it pays to be a winner!

MARY:
Merkins x10 IC

Peter parkers x10 IC

Monkey humpers x10

Black Jack – 20 big boys/ 1 superman alternating arm/leg lift. We got to around 11 and 10

cashed out with ATMs
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-1
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.