F3 Knoxville

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
Stations:
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Merkins
Lunges
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

Rocket_q_TheProject_radio_active_kraken

THE SCENE: nice clear day 40 degrees about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Wind mills

THA-THANG:

  • At dip station, half the line does dips while the while other half does 20 merkins
  • Reach the stage and discuss stations. Break into stations and complete task. Once done Bernie up hill do 5 burpees and forward slow run down to next station.
    • Station 1, big boys (20 – OYO)
    • Station 2, merkin, dry docks, diamond (10 each – OYO)
    • Station 3, Box jumps (15 – OYO)
    • Station 4, Body builders (15 – OYO)
    • Station 5, Kettle bell (20 – OYO)
    • Station 6, Triceps (30 – OYO)
    • Station 7, Biceps (10), single arm 10 each, OYO)
    • Station 8, LBC (25 – OYO)

Sprints in parking lot. Forward sprint, slow walk backward walk to starting line and call out exercise (player choice). We did this 7 times

MARY:
none
COUNT-OFF & NAME-O-RAMA

Crotch Rocket, Samaritan, Erector, Salad Boy, Wax Job, Snaggletooth, Chaco
CIRCLE OF TRUST/BOM:

At the Memorial at commemorative walk: Thinking beyond yourself: people working at secret city during wartime efforts saved many American lives. The thought was how to save your sons, daughters, neighbors and countrymen. In doing so, many lost their lives. Not our countrymen, but citizens of the world and children of God. At the Friendship bell, we talked about making amends for the atrocities that each country bestowed to the other. The challenge this week was to think about how we can continue this lesson by thinking beyond ourselves to not just our families and neighbors, but to the citizens of the world.

MOLESKIN:
prayer for Salad Boy’s mother
ANNOUNCEMENTS:
none

Truck stop drag

THE SCENE: 45, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

BAC forward and backwards

Overhead claps

Good morning

Merkins

Tempo squats

THA-THANG:
3 laps around the parking lot,  at each end of the islands do 5 man makers

Gather coupons

2 – 40 pound  sandbags

1 – 60 pound sandbag

1 – 90 pound sandbag

Mosey with the coupons to the soccer field.  If you don’t have a coupon, then run laps around the guys with the coupons.

Teams of 3, or so

1 man does the exercise while other team mates run a lap around the field.   Switch until all team mates have done the exercise.   Then move to a different sandbag.

  • Drag 90# bag as far as possible
  • 60# sandbag toss
  • 40# walking lunges
  • 40# overhead carry

Get into 2 teams for a modified dora with the 90# bag and the 80# bag (two 40# bags tied together)

1 pax drags the sand bag to midfield and back while rest of team completes the following

100 merkins

300 CDD

400 squats

Mosey to AO

MARY

ring of fire

40# curls x 10, hold a squat (Omaha to doing squats)

40# oh press, bbs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be careful to keep open communication with your kids about technology.    Even if your child doesn’t have access to social media and the internet their friends might and they are still being exposed to the bad stuff.

MOLESKIN:
Wall ball’s father and mayberry’s M

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

Why do my legs hurt? Thank Judge Judy

THE SCENE: 40 and damp, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, SSH, Imperial Walkers, Moroccan Nightclubs

THA-THANG:
Exercises with shuttle run to parking lines and “Bernies” back.

  • 10 Burpees
  • 20 Carolina Dry Docks
  • 30 Merkins
  • 40 Iron Mikes
  • 50 Leg Raises
  • 60 Sumo Squats
  • 70 LBC
  • 80 SSH
  • 90 Mountain Climbers
  • 100 Calf Raises
  • Jog a loop around the Parking lot

MARY:
Side Crunches, Flutter kicks, Bartman’s Pelvic thrust things(these hurt)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Don’t spread yourself too thin.  Focus on the things that are most important to you, faith and family.  Remember, don’t half ass 2 things, whole ass 1 thing.

Mules

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Crossbar brought a digital scale so we all had to weigh sand bags and rucks

SAND BAGS – 2 40#, 3 60#, 1 90#

THA-THANG:
Rucked coupons to the play ground and got into teams of 3.

1 battle buddy farmer carries 2 sand baab up the hill to the bathroom while others do the exercises below.   Everyone made 3 carries.

Ruck squats

Ruck curls

Ruck thrusters

THE MULE

Rucked a lap as the .mule, switching as needed.

The mule is the 90# bag on your shoulders and 2 40# bags as farmer carry.   Or, 3 60# bags.

Watt Rd field

Teams of 3.   1 member front carries the 60# bag while team mates bear crawl with him.   Switch as needed.

That didn’t work out very well cause the front carry wasn’t hard enough and the bear crawl couldn’t keep up.   So we switched it to front carry walking lunges.   That slowed him down!!!

Ruck back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Welcome back Wall ball!!!

ANNOUNCEMENTS:

Bring snacks, especially juice boxes for the Wesley house.