F3 Knoxville

Leg Day

THE SCENE:   Humid
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

squats x10, imperial walkers x10, Imp squat walkers x20, plank, merkins x10, alternating superman’s x10, rinse and repeat
THA-THANG:

  • 11s with Hydraulic squats and American hammers
  • mosey to the tennis courts and run, shuffle, Bernie both tennis court main lines
  • Calf raises at the pavilion , 20 ic 4ct straight, 20 4ct duck, 20 4ct pigeon
  • mosey to the hill in front of the splash pad for 11s with monkey humpers at the bottom and big boys at the top, Bernie up the hill each time. good for the QUADS!
  • mosey to the playground for a quick round of pull ups and squats. started off as 11s but cut it short. All did at least 20 pull ups
  • Mosey to the field for 60-75 yard jogs, runs, and finished off with 2 good AYG sprints!

MARY:
nunya
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
let your actions speak louder than words. nuff said
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

3 amigos

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Capri lap, merkins, BACs, squats , Peter Parker’s
THA-THANG:
Pyramid around the track

  • After each lap , add an exercise , 20 reps of each. After lap 5, drop the first exercise
  • Merkins
  • Merkins , Lbc
  • Merkins , lbc, Peter Parker’s
  • Merkins , lbc, Peter Parker’s , monkey humpers
  • merks, lbc, PP, MH, burps
  • lbc, PP, MH, burps
  • etc…. until you are left w only burps

MARY:
Hello dolly x30 ic
COUNT-OFF & NAME-O-RAMA
3 amigos
CIRCLE OF TRUST/BOM:
Be content but don’t be complacent.
MOLESKIN:
Another great morning . Though only 3 of us, it turned out great. Often times large pax don’t give us an opportunity to connect above and beyond the workout. It would have been great to have 14-20 pax out but really enjoyed hanging with umbro and ribbed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hey Buddy!

THE scene 

it was Saturday morning…
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

Squats,merkins , monkey humpers , Peter Parker’s
THA-THANG:
Hey Buddy

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap
  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

MARY:
One minute pull up bar hang
COUNT-OFF & NAME-O-RAMA
5 buddies
CIRCLE OF TRUST/BOM:
Get right to live right
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Big Johnny don’t pay

THE SCENE: Warm and a little muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog parking lot , 20 cmu curls , skip parking lot 20 curls , 20 tris , karaoke parking lot , 20 curls , 20 tri, 40 rows for bros , sloth plank, 10 merkins , sloth crawl
THA-THANG:
Lucky 7s!

  • Partner up and sling shot to Everest . P1 farmer carried 2 cmu, P2 stays back and does 10 merkins , 10 squats , once done P2 runs  to catch P1, switch up , rinse and repeat until we get to Everest
  • Lucky 7s on Everest
  • 7 rounds ,
  • P1 runs to first tree and does 7 inverted big boys P2 is still at the base doing 7 Mr spectaculars.
  • P1 runs back down and switches w P2
  • rinse and repeat for 7 rounds
  • sling shot back to AO

MARY:
Alternating Superman’s x20

flutters x 20
COUNT-OFF & NAME-O-RAMA
7 pax
CIRCLE OF TRUST/BOM:

ASSUMPTION MAKING:

Big Johnny Doesn’t Pay
One day, a bus driver drove off along the route with everything looking normal for the first few stops, as usual. At the next stop, a big tall guy full of muscles got on. He glared at the bus driver and said, “Big Johnny doesn’t pay!” and went to the back and sat down. Now the driver was five feet two, thin, and rather meek. He was not happy about Big Johnny’s attitude, but he decided not to argue with him. The next day Big Johnny got on again, refused to pay, saying the exact same thing and sat down. And this was repeated also the next day, and the day after, and so forth, for weeks. The bus driver started to get irritated with Big Johnny’s attitude. Finally, he would stand it no more. He signed up for karate and body building courses as well as self-defense lessons. By the end of the autumn, he had become quite confident and strong. So on the next day, when Big Johnny got on the bus and said, “Big Johnny doesn’t pay!” the driver stood up. He glared back at Big Johhny and screamed, “And why not, Mister?” With a very surprised look on his face, Big Johnny replied, “eehhhh… Big Johnny has a bus pass

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

Fat Amy strikes again

THE SCENE: Warm n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Quick one
THA-THANG:
11s with big boys and leg lifts at each light pole. If you passed a bench , do 20 dips

  • Fat Amy:

    50 Squats

    – 10 Burpees

    40 BBS

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Bear Crawl to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    40 BBS

    – 10 Burpees

    50 Squats

MARY:
Big boys w a twist x 15
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Read the inserted picture ….aye!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.