F3 Knoxville

A friendly visit

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

Over Head Clap x 40 IC

Tempo Squat x 20 IC

T-Plank Arm Circles x 15 EA ED

8 Count Body Builders x 10 IC
THA-THANG:
Aiken Legs: on benches complete two rounds of 20 squats, 20 box jumps, 20 lunge (10 EL)

Mosey to Stairs

Jelly Legs:

  • R1: Hold squat for 10 seconds; 10 squats; run up stairs; 2 burpee
  • R2: Hold squat for 20 seconds; 20 squats; run up stairs; 4 burpee
  • R3: Hold squat for 30 seconds; 30 squats; run up stairs; 6 burpee
  • R4: Hold squat for 40 seconds; 40 squats; run up stairs; 8 burpee
  • R5: Hold squat for 50 seconds; 50 squats; run up stairs; 10 burpee

Grizzcalator: Merkin crawl up stairs completing push-up on every other step and three push-ups on landings.

Mosey to bridge

Burpee Broad Jump across bridge and then lunge back across bridge.

Mosey back to AO

MARY:
Pick card- 3 rounds of 10 squat, 10 flutters (4 ct), 10 lunge (10 EL).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
JJDIDTIEBUCKLE

  • Justice
  • Judgement
  • Dependability
  • Initiative
  • Decisiveness
  • Tact
  • Integretity
  • Endurance
  • Bearing
  • Unselfishness
  • Courage
  • Knowledge
  • Loyalty
  • Enthusiasm

When we’re enthusiastic about something, we’re willing to sacrifice for it. People who are enthusiastic about a cause will sacrifice time and money for it. People who are enthusiastic about their jobs will make personal sacrifices to spend time at work and educate themselves to do a better job.

Do the Hard Thing First. Lead by example. People/family is watching you to see how to act/react to situation and life.

MOLESKIN:

ANNOUNCEMENTS:

Turf doesn’t get wet

THE SCENE: Heavy Rain 60 degrees

  • PreRuck- Teacher Challenge
  • 1 mile ruck for time
  • 1 min plank
  • 4 push-ups
  • 8 deadlifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges
  • 128 flutters (32-4 ct)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Overhead Clap x 40 IC

Tempo Squat x 20 IC

T-Plant Arm Circles x 10 ED EA

8-Count BB x 10 IC
THA-THANG:

Mosey to track

Uptown 50: Partner up and line up at end zone. Do 10 burpee and travel to 50 yard line in method written on cone. At 50 yard line do 10 burpee and travel to end zone in manner written on cone. R&R

  • Burpee Broad Jump
  • Crab Walk
  • Partner Carry
  • Partner Carry
  • Wheelbarrow
  • Wheelbarrow
  • Alligator Crawl
  • NUR
  • AYG
  • Bear Crawl

Mosey back to SP

Boxes: 20 box jump, 20 lunges (10 EL), 20 squat x 2 rds

MARY:
8 Count Body Builder x 10 IC

30 Flutters 4-ct IC

Capn Thor

Hello Dolly x 30 IC

Pickle Pounders x 30 IC

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t fear, don’t worry, don’t panic. We are instructed not to do any of these. Fear is not a Spiritual Gift.
MOLESKIN:

ANNOUNCEMENTS:

Humbling

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

Over head clap x 40 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Jelly Legs: Mosey to hill

  • R1: Hold Squat for 10 sec; 10 squats; run up hill; 2 burpees
  • R2: Hold Squat for 20 sec; 20 squats; run up hill; 4 burpees
  • R3: Hold Squat for 30 sec; 30 squats; run up hill; 6 burpees
  • R4: Hold Squat for 40 sec; 40 squats; run up hill; 8 burpees
  • R5: Hold Squat for 50 sec; 50 squats; run up hill; 10 burpees

Merkin Hill:

  1. Bottom of hill 10 merkin, top of hill 9 merkin
  2. Bottom of hill 8 merkin, top of hill 7 merkin
  3. Bottom of hill 6 merkin, top of hill 5 merkin
  4. Bottom of hill 4 merkin, top of hill 3 merkin
  5. Bottom of hill 2 merkin, top of hill 1 merkin

Mosey back to AO

MARY:
8 Count MM x 10

flutter kicks x 20 IC

8 Count MM x 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My son broke a window playing baseball. I got mad about it and cleaned it up. As I was cleaning it up the thoughts of my childhood and the many things I broke, burned, blew up, destroyed, etc. came to mind. It gave me the wonderful opportunity to apologize to my son for getting mad and to remember my example to my sons. Yes, they will break things we love and can’t really afford to fix many more times, but it is always a chance to grow and to help them grow through easy lessons (broken window) to the hard ones…which I know are coming.
MOLESKIN:

ANNOUNCEMENTS:
Powell High School 5K Saturday May 4 at 3pm

Pre-Birthday Bear With Me Beatdown

THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Tempo Squats 10x IC
  • LBAC 15x IC Forward & Backwards

THA-THANG:

  • Mosey to the long front parking lot
  • Bear With Me
    • Bear Crawl & Exercises
      • 10-yard Bear Crawl
      • 20 Air Squats
      • 10-yard Bear Crawl
      • 20 push-ups
      • 10-yard Bear Crawl
      • 20 ruck curls
      • 10-yard Bear Crawl
      • 20 4-count flutter kicks
      • 10-yard Bear Crawl
      • 20 4-count mountain climber
      • 10-yard Bear Crawl
    • Hold plank until six catches up
    • 10 Burpees
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Repeat Bear Crawl & Exercises
    • 5 Manmakers IC
    • Sandbag Toss down the parking lot Indian run style
      • 1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Lunge to AO

MARY:

  • Flutter Kicks 20x IC
  • Captian Thors to 6 BBS & 24 Hammers
  • Dealers choice:
    • Simmons: Box Cutters 20x
    • Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
  • Boat Canoe to finish with:
    • Moroccan Night Club in Canoe 2x
    • James Bond at the finish

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers
CIRCLE OF TRUST/BOM:

As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.

MOLESKIN:
Jordan Peterson – Talks about Men in the church

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.