F3 Knoxville

Abdamonium

Truck Stop

THE SCENE: Like walking through soup.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

@Shooter chose today to settle up for missing his Q on the previous Wednesday. Solid 4 second makeout session with the pee rock painstakingly selected from the pile at the Dog Pound. After that, we got after it:

  • 5 Burpees
  • 10 Cherry Pickers
  • 15 Mericans
  • 20 SSH
  • 25 Imperial Walkers

THA-THANG:

  • Mosey to running loop and commence Route 66 with Mericans at each light pole, plank til the 6 arrives
  • Continue mosey to baseball field
    • Split into 2 teams and race around the bases (Twice)
    • Home to First: gorilla shuffle, First to Second: sprint, Second to Third: gorilla shuffle, (opposite direction) Third to Home: Sprint (Second lap: sub bear crawl for gorilla shuffle)
  • Mosey to playground
    • 30 Pullups/30 Burpees (However you can get them)
  • Mosey to Upper Parking Lot
    • 8 stations, start at 5 and add 5 at each station, 2 loops
      • 1st loop: Big Boys (5+10+15+20+25+30+35+40=180 Total)
      • 2nd loop: American Hammers (2 count) (5+10+15+20+25+30+35+40=180 Total)
  • Offered 3 options for the next whoopin: 1) Dora 2) Circuit 3) Amazeballs. The PAX chose Amazeballs
  • Mosey to top soccer field, commence Amazeballs:
    • Split into 2 teams, line up on opposing sides of the same baseline
    • PAX plank while one member of each team runs to mid field and retrieves a ball with a workout written on it. Once the ball makes it back to the baseline, the teams complete the workout and one PAX goes to get the next ball. Exercises:
      • 20 Burpees
      • 40 Merkins
      • 50 Big Boys
      • Lunges (Midfield then sprint back)
      • Bear Crawl (Midfield then sprint back)
      • Bernie Sanders (Midfield then sprint back)
  • First Nation run (Indian Run) to AO to complete 1 loop of the truck stop

MARY:
Popcorn to different PAX: flutter kicks, side crunches and Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA
One visitor from F3 Memphis: @Goldilocks
CIRCLE OF TRUST/BOM:
Through my transition from individual contributor to a leadership position at work, it has required me to reconsider how I look at my output in order for the team to succeed. It is required for me to anticipate hurdles and roadblocks that may come up for my team members and support them to be successful in spite of these challenges. I encouraged all of the PAX to reach out to others around them and offer support when they are struggling physically and emotionally. #ISI
MOLESKIN:

ANNOUNCEMENTS: