F3 Knoxville

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.

All For His Glory

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

LBAC (f)/(b), Tempo Merkins, MCs, Tempo Squats, Calve Raises
THA-THANG:
Mosey to East side of campus. 10 light poles (30yds-40yds apart) along road. Lunge to each pole, stopping at each one for 10 Werkins, 10 Merkins, 10 Diamond Merkins. PAX made 8 poles.  No walking or running allowed – only lunging.

Slowsy to adjacent large parking lot.  P1 does ab exercise while P2 does distance run. P2 returns and rescue drags P1 to next parking lane. Switch and repeat across entire lot.

MARY:
Imperial Walkers, Pickle Pounders, Freddy Mercuries, “Row Your Boat” by Waxjob.
COUNT-OFF & NAME-O-RAMA
Lucky 13
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31.  Everything you do, do for His glory.  You are either making Him look good, or making Him look bad.  Choose the former – be a good ambassador for the Lord. in everything we do.
MOLESKIN:
Spotter told me his legs were shot before the workout……..I’m so sorry.
ANNOUNCEMENTS:
Prayers for Commission and his friend who is battling alcohol addiction.

Burning legs

THE SCENE: Clear, 66°F, Feels like 67°F, Humidity 100%, Wind 1mph from WNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH
  • 10x Manly Arm Rotations Forward and Backwards
  • 20x Imperial Walkers
  • 10x Cherry Pickers

THA-THANG:

  • Mosey to the planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • Mosey to the start of the green way
    • At the 0, .25, .5, and .75 mile markers do exercise
      • 5x squat thrusters
      • 5x alternating toe touches
      • 5x side lunges
      • L5x skaters
    • Abs
      • 20x BBS
      • 20x 4ct Flutter
      • 20x 4ct Dead Bugs
      • 20x 4ct Hammers
      • 20x LBC
  • Mosey to planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • 7s
    • Dips to Monkey Humpers

MARY:

  • Ring of Fire leg push down
  • 10x Flutter kicks
  • 10x Hello Dollys
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The Darkness – Jocko Willink – https://www.youtube.com/watch?v=ZnFhK6x_XIA

There are times when things seem so bad and that there is no light. It is those times we must fight. With our brothers in F3 we are not alone in our fight. We must be willing to share those experiences and ask our brothers for help. When we see our brothers struggling, join them in their fight.

MOLESKIN:

ANNOUNCEMENTS:

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:

Ladders at park

THE SCENE: Clear, 71°F, Feels like 72°F, Humidity 90%, Wind 0mph from WSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 50x SSH
  • 50 Merkins
  • 50 Squats

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
    • Descending Ladders 10 to 1
      • 4ct Mountain Climbers
      • 2ct Single leg touchdowns

MARY:

  • 25 BBS
  • 25 4ct Flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: