F3 Knoxville

Standard Workout

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MARs (Manly Arm Rotations) x 15 ED

Imperial Squat Walker x 15 IC

SSH x 30 IC

Overhead Clap x 40 IC
THA-THANG:

Jump Relay: Partner up. P1 does 5 burpees, 5 diamond merkin, and 10 BBS while P2 holds plank. When P1 finishes makes double foot jump and places cone a heel and runs back to partner. Flapjack. Move cone to finish line.

No Pain, No Gain: Partner up. P1 does 15 BBS while P2 holds feet in plank. When done P1 does wide merkin while P2 hits the cones. Then flapjack. Progression of cones is 1, 1-2, 1-2-3-2-1.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Double Dutch: Partner up. P1 lunges to cone 1, sprints to cone 2 and does exercise. P2 jumps rope till P1 returns.

  • Diamond merkin, side lunge, BBS, Burpee x 5 reps each. (Ran out of time and only got one round)

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Standard: A level of quality or attainment. An idea or thing used to measure, norm, or model in comparative evaluations.

We have different standards in all that we do and we must meet the standards or the final product is not correct. God created the Earth and all that is in it and it was perfect. The fall of man occurred. The standard set by the creator was no longer met. God loved His Creation so much that he wanted to regain the standard. He sent His only perfect Son, Jesus Christ, who met the standard and IS the standard to correct the broken creation. We could never meet the standard without Jesus. We are viewed by God through His Son and we are seen as correct, clean, and meeting the standard. We are heirs with Christ. He is our elder brother and we need to carry this hope and joy with us and pass it along to those around us. We are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

Don’t be confused

THE SCENE: Clear 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

3 Rounds

  • 10 Lunge EL
  • 10 Flutters (4ct)
  • 10 Squats

THA-THANG:

3 Rounds adding 5 reps each round:

  • 5 merkin (10, 15)
  • 10 Flutters (4ct) (15, 20)
  • 15 merkin (20, 25)
  • 20 Flutters (4ct) (25, 30)

3 Rounds:

  • 25 Mtn Climbers
  • 25 Burpee
  • 50 meter sprint

5 Rounds:

  • 30 Burpee
  • 30 meter lunge
  • 30 merkin
  • 30 squat

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Habakkuk 1 and 2. We have a lot of questions about the murder, anger, strife, etc, etc, going on around us. These questions have been brought before God by previous generations. God is at work. He hears our cries, He sees the murder and injustice. He is not sitting idly by watching. Trust Him. Be bold and bring your questions before Him (humbly).
MOLESKIN:

ANNOUNCEMENTS:
Convergence Saturday August 10 7a-8a at Big Ball (Worlds Fair) then head to Redeemer Church for Third F.

Don’t Skip Anything

THE SCENE: Rain 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 30 IC

Imperial Squat Walker x 15 IC

Tempo Squat x 15 IC

Overhead Claps x 40 IC
THA-THANG:

Route 66 on Roids: 11 stops along route with 11 reps of each exercise at each location. Except location 11 which gets 66.

  1. Bolt 45s – 11 squats from standing to half then 11 squats from half to bottom out.
  2. Cooler (11 reps left and right) – Side plank on left, scissor kick up, back together, bring knee to chest (4ct); flapjack and do right side.
  3. Dan Taylor – 1 squat:4 lunge to next stop
  4. 11 merkin
  5. Baryshnikov Squats (11) – Feet pointed out, hips out, weight on toes, then squat.
  6. Smurf Jacks (11)
  7. 8 Count BB
  8. Bay City Scissors (Reps 1-5 Vertical scissor; Reps 6-11 horizontal)
  9. Split Jacks (11)
  10. Duck and weave – Pax line up and duck walk to next stop while last man Indian runs between each man.
  11. Flutter Kicks (66 IC)

To stairs at stadium

Squat every other step to top of seats.

Squat every other step to top of seats backwards.

Run stairs with Bobby Hurley at bottom of steps. Start with 1 Bobby Hurley and go to 10.

Back to AO

Flower boxes

10 BBS with feet up on flower boxes

10 each leg split jacks

MARY:
Australian Snow Angel – 10 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Detachment B-52; 5th Special Forces Group; 1st Special Forces

  1. Minimize fatigue because tired becomes careless
  2. If you show confidence, your team will have confidence
  3. If TL loses temper it effects judgement. Keep cool, think ahead, keep alternative plan in mind. Don’t be afraid to take advice from Team.
  4. Team Work – The key to success, only comes through constant practice and training. Realism must be injected into all phases of training.
  5. Teams that have good physical training have less health problems.
  6. Use tact when reprimanding. Don’t call someone out in front of their peers. Take them aside and let them decide how they are going to correct themselves.

MOLESKIN:
F3 is about building leaders. We build ourselves physically to endure more each day/week but we also learn how to lead the PAX. We can lead in any state and any AO. We are universally trained to lead.

It has been my honor and privileged to be the Brickyard AO Q but it is time to pass the leadership role to another. Herbie will be taking over as AO Q in the next couple of weeks. He is very capable and will lead us well. It will be a new voice up front and encourage, lead, and challenge all of us.
ANNOUNCEMENTS:
3rd F and Convergence on 8/10 will take place at 7am Big Ball (Worlds Fair) followed by breakfast and 3rd F at Redeemer Church at 17th and Highland.

Overcome

THE SCENE: Sultry with a quick rain shower at start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

T-Plank Arm Circles (10 EA ED IC)

SSH x 30 IC

Burpee x 5 OYO

Tempo Squat x 10 IC
THA-THANG:
Mosey to track

Charles Bronson: Start at goal line and complete reps of one exercise then sprint 100 yards and bear crawl 10 yards. Mosey back to start and begin next exercise.

  • 50 SSH
  • 50 merkin
  • 50 Burpee
  • 50 LBCs
  • 50 Jump Squat

Back to front of PHS

Aiken Legs: Flower boxes in front of main entrance. 2 Rounds

  • 20 squat
  • 20 box jump
  • 20 lunges (10 EL)
  • 20 split jacks (10 EL)

MARY:
2 Rds of Australian snow angels x 15 IC

Capn Thor

Flutters x 20 IC

Dolly x 20 IC

Bruce Lee x 20 IC

8 Counts x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Remember

THE SCENE: Like being inside a mouth
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Fast-n-Easy, Switchgrass, Simmons, A-Rod preruck with sandbag up Brickyard hill.

SSH x 30 IC

ISW x 20 IC

8 Count x 10 IC

Overhead claps x 40 IC
THA-THANG:

Mosey to short hill

Heartbreak 1, 2, 3: Partner up. At bottom of hill complete with partner a total of 100 merkin, 200 BBS, 300 Squat. While one person is doing exercise other is running up hill.

Mosey back to AO

Dan Taylor: 1 squat:4 lunges length of parking lot

Bear Crawl Work: Complete 50 Mtn climbers (4 ct), 75 overhead claps (4 ct), 75 lunges. After completing each exercise bear crawl to marked location and back then begin the next exercise.

MARY:
8 count x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember what Jesus has done for you. Micah 6:8
MOLESKIN:

ANNOUNCEMENTS: