F3 Knoxville

Circuit of Life

THE SCENE: 72 and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (jumping jacks) – x20 IC 4CT

Baby Arm Circles (rotate arms forward 15x then back 15x) – x10 IC 4CT

Tempo Squat – x10 IC 4CT

Cherry Picker – x10 IC 4CT

THA-THANG:
Had to improvise due to the playground having lots of standing water.

Mosey to Duck Pond. 2 stations at duck pond about 100 yards apart.

Set a 1:30 timer for the exercise and a :30 to move to the other station. We did exercise 1, ran to other side of pond, exercise 2, run back, exercise 3, etc.

The goal was to do 3 rounds, we made it through 2.5 rounds. 

 

Excercise 1: Dips

Excercise 2: LBC

Exercise 3: Decline Mercs

Excercise 4: Ski jumps

Exercise  5: Bicycle Abs

Excercise 6: High Knees

Mosey back to AO

 

MARY:

Flutter Kicks

Boat/Canoe with Overhead claps to finish us out
COUNT-OFF & NAME-O-RAMA
3 – Herbie, Mr Wedgie, Wilson
CIRCLE OF TRUST/BOM:

“Your priorities aren’t what you say they are, they are revealed by how you live”

Brickyard BOMBS

THE SCENE: Partly Cloudy, 74°F, Feels like 75°F, Humidity 94%, Wind 0mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 20x IC
  • Imperial walkers 20x IC
  • Annie’s 10x Each arm forward & backward
  • Little of this/little of that

THA-THANG:

  • Mosey to the area next to the splashpad
  • Brickyard Bombs – Partner up, P1 does exercise, P2 bear crawls from fence to grass & back, flapjack
    • Burpees 50x
    • Overhead claps 100x 4ct
    • Merkins 150x
    • BBS 200x
    • Squats 250x
  • Mosey to planters
  • 11s
    • Step up
    • Dips

MARY:

  • Captain Thors 5x BBC/20x Hammers IC
  • Flutter kicks 15x IC
  • Hello Dolly 15x IC
  • Boat canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
GOOD

When things are going bad, there’s going to be some good that will come from it.
Oh, mission got cancelled? Good. We can focus on another one.
Didn’t get the new high-speed gear we wanted? Good. We can keep it simple.
Didn’t get promoted? Good. More time to get better.
Didn’t get funded? Good. We own more of the company.
Didn’t get the job you wanted? Good. Go out, gain more experience, and build a better resume.
Got injured? Good. Needed a break from training.
Got tapped out? Good. It’s better to tap out in training than to tap out on the street.
Got beat? Good. We learned.
Unexpected promblems? Good. We have the opportunity to figure out a solution.

  • Jocko Willink – Discipline Equals Freedom Field Manual

Everything that happens to you in life isn’t always good, but how we face those situations is up to us. We can dwell on them and let them eat at us, or we can say ‘Good’ and figure out how to move forward and use that experience to teach us something.

MOLESKIN:

ANNOUNCEMENTS:

Coupons with Joan Allen

THE SCENE: 72 and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC 4CT

Moroccan Night Clubs x20 IC 4CT

Cherry Pickers x10 IC 4CT

Little Bit of This, Little Bit of That
THA-THANG:
Mosey to coupon pile at the comic shop on Broadway.

Pick a coupon. Mosey to bottom of Joan Allen Rd by Broadway / Garden for some 11s.

  • 1 squat with coupon at the bottom
  • 10 overhead presses with coupon at the top

Mosey back to coupon pile for:

25 curls with coupon

15 tricep presses with coupon

Discard coupon and mosey to AO.

MARY:
Some 7s for time –

Lunges on one end and Merkins on the other. 1 & 6.

COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“You have to decide that you’re going to be in control. That you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity doesn’t get a vote.” – Jocko Willink “On mind control”
MOLESKIN:
I’ve felt this over the past week with illness, job stuff, and otherwise. It’s up to me how to respond. I get to choose how to move forward. It’s ok to feel those things for a little bit, but it’s up to you to choose how to go ahead.

Post 4th BOMBS

THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20

BAC x10 ea

Cherry Pickers x10

THA-THANG:
Mosey to church lot for some B.O.M.B.S. Mosey to top of hotel after reach round.

  • 50 burpees
  • 100 overhead claps (4ct)
  • 125 merkins
  • 150 BBS
  • 175 squats

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
Wilson, Herbie, Filter

Dirty 30

THE SCENE: 72° , partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (jumping jacks) – x30 IC 4CT

Baby Arm Circles (rotate arms forward 15x then back 15x) – x15 IC 4CT

Michael Phelps (bear hugs) – x30 IC 4CT

THA-THANG:

Mosey to the Gresham Middle School Stairs/Hill

  • 15 Big Boy Situps at the bottom
  • Sprint to the top of the hill
  • 15 Squats at the stop sign

REPEAT

5 Cones will be set up in a ~100 yard field. 

ROUND 1:  frog squat to broad jump between cones

ROUND 2: run suicide to get to next cone

Cone 1:American Hammers – x30 4CT

Cone 2: Worst Merican Ever (10 wide merc, 10 reg merc, 10 diamond merc) 

Cone 3: Mountain Climbers – x30 4CT

Cone 4: Drunk Mercs – (10 left hand high mercs, 10 normal mercs, 10 right hand high mercs) 

Cone 5: Over head claps – x15 4CT

MARY:

  • The Spanking (30 burpees together)
  • Flutter Kick x10 IC
  • Edward Scissor Legs x10 IC
  • Circle of Pain
  • Boat/Canoe on the way out

COUNT-OFF & NAME-O-RAMA
4 HIMs celebrated with me. Wilson, Herbie, Mr. Wedgie, and Filter.
CIRCLE OF TRUST/BOM:
We have been going through Nehemiah at church. It has been eye opening for me to see the amount of opposition he faced when doing something God had called him to do. We may face the same opposition/distractions when we are trying to accomplish our goals, whether that be in our marriage, parenting, at work, or trying to better ourselves at F3. Read Phillipians 3:12-14