F3 Knoxville

Backstage – Guest Q

Note: Backstage from central Illinois was our Q.

BACKBLAST 4/13/21 “BOMB SHELTER”

Warm-O-Rama:

Motivators, Mountain Man Poopers, Tappy Taps, Plank Line Jump Overs (200 yards)

Thang 1:

Conductor Dueling: 2 Pax raced to 10 Blockees while everyone else does whatever exercise is called. Losing Pax does 3 more blockees.

Tree Trimmers
Boot beaters
Over Unders
Curls
Slo Mo Throws
Halo
Turkish Getups
Big Boys

Thang 2:

Murder Kings / Dr Ws
Cusack Carry / T-Bombs-Bear Crab Rolls

Thang 3:

Parcore

Mary:

One Calls
Twerkin-Sun Salutations
10 Reverse Snow Angel Toe Touches
Absolutions

CoT:

When your in the wrong truck you can pretend you’re not, be demanding or admit it and get out. Pretending is Sadclownism. Being demanding (blaning others) is a mid life cridis. Tge most correct thing to do is get out. Thats what F3 is all about! Aye!?

How to Lunge

THE SCENE: Clear & 59.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x30, IW I.C. X10, Tempo Merkins x10, Peter Parker’s I.C. X10, LBAC 4-ct x10, LB(ankle)C x10, Tempo Calf raises x10, tempo side stretch x10.
THA-THANG:
1) Howling Monkeys- Group performs monkey humpers while one PAX does 5 merkins. Rotate clockwise until all PAX took their turn.

2) Angry Gorillas- everyone groaned so we repeated above. This time, gorilla humpers with x10 lat pull-ups. We Mosey’d into the park.

3) BB Up. One partner performs the circuit below while the other catches a breather by lunging. Once the circuit was complete, trade places.

  • BBS x20
  • Merkins x20
  • leg raises x20
  • burpees x10

We completed 6 rounds per team to lunge from Alcoa Rd to Faraday St. we did SSH until the 6 caught up. Meanwhile, Hundo hid behind a tree. mosey back to grindstone. Someone mentioned bear crawls so we did some of those along the way.

4) Dora w/ battle buddy: one runs to troll bridge & back. The Other…

  • 50 Alpo’s
  • 100 Curls
  • 150 CMU Presses

MARY:
40 ankle taps OYO, 20 Hello Dolly’s I.C. X20.

COUNT-OFF & NAME-O-RAMA
7 & 1 FNG
CIRCLE OF TRUST/BOM:
Summary: Your level of “Grit”= persistence + passion. F3 requires persistence as seen at every beat down this week. Apply that same persistence to other areas of your life & see massive change.

 

Race around Bombshelter

THE SCENE: Clear day at Bombshelter. About 50 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

PAX splits into 2 groups. Each group Indian runs to base of Mt. Crumpet, handing off 60lb sandbag to whoever is in front
THA-THANG:
1 member of each group performs sand bag throws along loop from base of Crumpet, to road, and around the fountain. Other members of group run a lap. When HIM reaches the sandbag, they perform 10 BBS, 15 Merkins, and 20 flutter kicks before continuing run. Bag is passed to the person who started behind the current man with the sandbag

MARY:
Pax choice of in cadence exercises.

Cherry pickers

Box cutters

Hello Dolly

Mountain man poopers

Tempo Merkins

V ups (not in cadence)
COUNT-OFF & NAME-O-RAMA
14, including Scoutmaster’s 2.0, Webelo
CIRCLE OF TRUST/BOM:
The mind will quit 100 times before the body does. Take this into everything in life, give it your all.

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

The Hidden Hundred Reps

THE SCENE: First day of the year I broke out the old tank top if that tells you anything. Absolutely beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

29 Side Straddle Hop, 10 tempo merkins, 10 tempo squats, 10 imperial squat walkers, inchworm of death

THA-THANG:

Basically, work your way back and forth on the Grinder for the duration. 5 pull-ups on one end, 15 dips on the other. Stop at 5, 10, 15, 20 lines going both ways to do reps of the first exercise below (then second on you next lap, etc). Lunges and crawls are all done in between the lines. Burnie to the dips, run back to start.

  • Good mornings / lunge forward / lunge backwards
  • Merkins / bear crawl forward / crab walk back
  • BBS / lunges again
  • Side lunge (single count) / bears and crabs again

5, 10, 15, 20 are all lines. Lunges and crawls are all done in between the lines.

MARY:
20 hello dolly, 20 super swims, 20 scissor kicks, 20 super slaps. All in cadence.

COUNT-OFF & NAME-O-RAMA
14 PAX

CIRCLE OF TRUST/BOM:
Read this quote from the opening to the album “Worthy” by Beautiful Eulogy.

We will not lose heart
Even though this present age will waste away
We will surely suffer, but it’s a slight momentary trouble
The deconstruction is painful, but the transformation is beautiful
When we the children of God are crushed under the heavy affliction of this world, be reminded that it’s weightless in comparison to the eternal measure of God’s glory
We have lost our eyes for the unseen and have swallowed the false hope of the visible
We must realize the empty grave and revel in the certainty of His resurrection with assurance of renewal, considering it worthy to suffer for the faith
So we will worship while we wait


MOLESKIN:
Good work, men!
ANNOUNCEMENTS:
Don’t forget Saturday coffee

March Madness

THE SCENE: Sunny & brisk, mid 3-‘s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Countdown in Tournament Bracket Style. SSH I.C. x64, LBAC I.C. x32, Tempo Merkins x16, Imperial Squat Walkers x8, Tempo Squats x4, Diamond David Lee Ross Burpee x1

Indian Run 1/2 mile- leader drops baton & 6 recovers, does 3 burpees and brings runs to the front. Drop baton & repeat.

THA-THANG:

Mosey with CMU from Grindstone to backside of rec center. Line up against the wall. One parnter performs one set of 2-CT Monkey Humpers (15-10-5) then runs down/back the hill while the other partner holds CMU on knees in a wall sit. Rotate. We held planks until all completed. Mosey to Tennis Courts with CMU.

Stations. One partner mosey’s the outer edge of Tennis Courts while the other partner performs the exercise. Reps accumulate until you reach the total. Farmer carry your CMU to the next station & repeat. We switched from Mosey to Bernie around the courts from Alpo’s on to slow it down.

  • CMU Curls x300
  • Alpo’s x200
  • Thrusters x100
  • V-Ups x200
  • Mountain Climbers x300

MARY:
Abs- Flutter Kicks I.C. x20, Hello Dolly I.C. x15, American Hammers 2-ct OYO, Tempo Squats to Time
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Childlike Wonder
MOLESKIN:
ANNOUNCEMENTS: