F3 Knoxville

It was all a blur

THE SCENE: 60 and Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little Baby Arm Circles
Little of This/ Little of That
Some of This/ Some of That
Windmills
Cherry Pickers
Bear Crawl Down
Crab Walk Back

THA-THANG:
Pax count off in 4s and report the the station of their number. Pax push weight plate down hill to begin, once they arrive to station 4 they release another pax to push the plate back up the hill, that pax then releases station 1 to move to station 2, station 2 moves to the plate push downhill, and so on…
Station #1:
1st Round – Swing Grinders
2nd Round – Gas Pumps
3rd Round – V-Ups

Stations #2:
1st Round – Bear Crawl
2nd Round – Lt. Dan 4:1 Lunge/ Squat
3rd Round – Crab Walk

Station #3:
Push Plate Down Hill/ Up Hill

Station #4 (with rock in each hand):
1st Round – Straight Arm Raises
2nd Round – Overhead Press
3rd Round – Shoulder Shrugs

MARY:
Capitan Thor 1:4 BBS:American Hammer (5/20)
Protractor with some Hello Dolly mixed in

COUNT-OFF & NAME-O-RAMA
12 Pax including 1 FNG

CIRCLE OF TRUST/BOM:
Wisdom shared from my 75 year old father.
Faith is the most important thing. NEVER LOSE THE FAITH. We will all be tested in this life, we will all find ourselves in situations that will seem so far from God, so dark, so lost, so impossible. NEVER LOSE FAITH, and KNOW God is ALWAYS there with you…even when your 100% sure He’s not…DO NOT LOSE THE FAITH…

MOLESKIN:

ANNOUNCEMENTS:
BOMB SHELTER 3 YEAR ANNIVERSARY IS OCT. 14TH!  LOOKING FORWARD TO A POWERFUL WEEK AND HOSTING A 3RD F EVENT TO WRAP UP THE WEEK ON SATURDAY OCT 17TH.

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

Some Ole Dead Horse

THE SCENE: High 60s with a light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH

Showed the fellas the lap
THA-THANG:
Classic Seabiscuit

10 Burpees

20 Merkins

30 Squats

All the way up to 4 laps and back down.

MARY:
COUNT-OFF & NAME-O-RAMA
14 bros
CIRCLE OF TRUST/BOM:
Talked about the 40% rule. When your brain tells you to stop, you’ve only done 40% of what you’re capable of.
MOLESKIN:
ANNOUNCEMENTS:
2nd F at the house of Wood Saturday

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.