F3 Knoxville

Sling shot

THE SCENE: Upper 40s , nice !!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog x2 , butt kicks x2, millineal run , angry millineal run, karaoke x2, merkins x10 , cherry pickers x6
THA-THANG:
Sling shot to crumpit

  • Partner up
  • P1 takes 2 CMUs , farmer carry and or run the greenway while p2 stays back and does , 20 Merkins 20 squats
  • P2 runs to catch P1, p1 does 20/20 while P2 takes off w the cmu .
  • RnR until we get to Crumpit
  • Dora at the base
  • P1 runs up crumpit around Christmas tree and back down . p1 is doing said exercises, switch places …
  • exercises were 100 cmu side to sides (oblique exercises ), 100 reverse baby crunches , 100 lbcs
  • sling shot back to AO via troll bridge

MARY:
CMU chest presses / cmu LBCs until time was up
COUNT-OFF & NAME-O-RAMA
16 pax
CIRCLE OF TRUST/BOM:
Stay thirsty My friends ! Don’t let F3 be your new comfort zone. F3 should be a catalyst for opportunity to grow and get better at all aspects of your life
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpee Mania

THE SCENE:Feeling great
F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA: 20 SSH
    • LBAC
    • Windmills
  • THA-THANG:
    • With a partner 4 min. AMRAP of each of the following set. 1 partner does 10 of the burpees while the other does the designated exercise. Keep rotating until the end of each 4 min.
      1. Regular Burpees-Upright row
      2. Blockies- Iron Mikes
      3. Broad Jump Burpee-Curls
      4. Box Jump Burpee-Mt. Climber
        1. Run to troll bridge, 2 burpees: Now do 5 of each burpee while partner does the other exercise
      5. Elevated Legs Burpee- Overhead Press
      6. Superman Burpee-Peter Parker
      7. One Leg Burpee-WW2 Sit Ups
    • MARY:
    • Captain America
    • Flutter Kicks

CIRCLE OF TRUST/BOM:
Matt 11:28: “Come to me, all you who are weary and burdened, and I will give you rest.” Christ is the giver of rest: physical rest, mental rest and most of all spiritual rest because when we trust Him, we can rest before God the Father clothed in Christ’s righteousness

Merkin Mania

THE SCENE: Around 58 degrees, chilly fall like.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC X25

TEMPO MERKIN X10 IC

LITTLE BABY ARM CIRCLES IC X8 forward/ reverse
THA-THANG:
PAX moseyed from grinder to elementary school. 7 stations set up around playground. Partner started on station while other ran around playground circle.  At Mt Suckmore, partner ran up and down, performing one burpee at top. Partner bear crawled up, completed 2 burpees, and then crawl bear down. Partner continued to run to station to tag out other partner. Continued through stations until rep counts were completed unless at air squat AMRAP where both partners completed once to give arms a break. If done with count at the station, performed plank until partner came back to tag out. Stations were as follows:

– 200 merkins

– 150 diamond merkins

– AMRAP air squats

– 150 hand release merkins

– 60 inch worm merkins

– AMRAP air squats

– 80 spider man merkin 2 CT

PAX moseyed back to AO for Mary.

MARY:

Bear crawl push up to crawl bear push up IC X25

Protractor to dolly

protractor to crunch

Hold the iron cross to overhead claps IC X10

End with LBCs for 2 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on personal struggles of the week- feeling burnt out, tired, behind on work throughout.

Sometimes we just need to rely on our self discipline and grind it out some days to get it done. We sometimes won’t always be feeling it but we always need to keep going and put forth the effort as brighter days will come.

MOLESKIN:
“You can’t get much done in life if you only work on the days you feel good.” – Jerry West
ANNOUNCEMENTS:

Coffeeteria to follow beat down

Fellowship at Woodshacks house tonight

The Scene

a brisk morning at Bomb Shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers in cadence
THA-THANG:
Today’s workout was inspired by the upcoming memorial of 9/11 and the stair climb taken by the first responders. A partner workout, with one partner performing step ups on park bench and the other performing a secondary exercise, switching every 20 reps  after 100 reps on step ups, the secondary exercise changed

  • Merkins
  • Big Boy Sit Ups
  • Plank
  • Rest

repeat as necessary for AMARAP during the beat down

MARY:
No time

CIRCLE OF TRUST/BOM:
A few words on Welles Crowther, the man in the red bandana. We don’t have to be sign up for it to be heroes. Let us be heroes in whatever circumstances that presents us.

Crumpet Repeats

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

Side Straddle Hop

Cherry Pickers

Little baby arm circles

Grab a CMU and mosey to Mt Crumpet

THA-THANG:

  • 10 Burpees
  • Sprint up Crumpet
  • 25 CMU Bent Rows
  • Sprint up Crumpet
  • 25 CMU Tricep presses
  • Sprint up Crumpet
  • 25 CMU Curls
  • Sprint up Crumpet
  • 10 Imperial Squat Walkers
  • Sprint up Crumpet
  • Take a lap around the pond

 

  • Rinse and Repeat

MARY:
1 minute flutter kick with CMU presses
COUNT-OFF & NAME-O-RAMA

8 pax including one FNG (Double Tap)

CIRCLE OF TRUST/BOM:
Talked about struggles and how they sharpen us. Shared the video “Good” from Jocko Willink.