F3 Knoxville

Author: Bartman

11 x 11 x 7

THE SCENE: 60 – cool & nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squat x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the parking lot by the trailers
    • 11’s.   Bear crawl back & forth across a couple of parking spaces.  Merkins at one end / Carolina Dry Docks at the other end.
  2. Mosey to the courtyard
    • 11’s.  Start at the bottom of one stairwell, then run up the stairs, down the sidewalk and down the next stairwell.  Squat Jumps at one end / Burpees at the other end.
  3. Mosey to the rock pile
    • 7’s (short on time).  Hold your rock & lunge back & forth across the road.  Goblet Squats at one end / Flamingos at the other end.

MARY:

  • Box Cutter x 20
  • Side Crunches x 10

COUNT-OFF & NAME-O-RAMA
7 strong:  Booster, Trolley, Snaggletooth, Sty, Judge Judy, 5k (FNG), Bartman

CIRCLE OF TRUST/BOM:
Read from Ephesians 5 regarding the relationship between a husband and wife.   Are you loving your wife like Christ loved His church?  Are you solid, stable & understanding?  Does your wife know you’ll be there when all else fails?

MOLESKIN:

ANNOUNCEMENTS:

Rain = Pavalon work!

THE SCENE: 70 and raining

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Stretch for a minute, then mosey to the Pavalon

THA-THANG:
Descending ladder.  Work your way down, then run to the gate at the top of the hill.  Rinse/Repeat eliminating the lowest number each round until your last round is just 10 Pull ups.

  • 10 Pull ups
  • 9 Decline Merkins
  • 8 Roll up V up
  • 7 Box jumps (step ups for those of us with sore feet)
  • 6 Burpees
  • 5 Thrust Merkins
  • 4 Dips
  • 3 Knee ups
  • 2 Ultimate Merkins
  • 1 Double Burpee

MARY:
No Mary – no time

COUNT-OFF & NAME-O-RAMA
8 men:  Frosty, Mayberry, Butters, BlueCross, Unibrau, Wagon Wheel, Sparky, Bartman

CIRCLE OF TRUST/BOM:
Ephesians 5:25-33.   Husbands love your wives like Christ loved His church.

MOLESKIN:

ANNOUNCEMENTS:

F3 Olympics:  weekend of 11/3;   Tough Mudder: 10/20 in Atlanta;   GoRuck/Dirty Bird this coming weekend

Ratchet Approved Wednesday

THE SCENE: Low 70s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Outhouse run & explain the workout

THA-THANG:
8 stations.  Each PAX completes a lap (all 8 stations) then does 10 burpees and an outhouse run.  Lap1=20 reps; Lap2=15 reps; Lap3=10 reps; Lap4=5 reps.

The stations:

  • Medicine ball toss
  • Merkin with KB pull under
  • Squat (60lb sand bag)
  • Bent over row (40lb sand bag)
  • OH Press (CMU)
  • Big Boys (CMU)
  • Lunges (CMU)
  • Flamingos (CMU)

MARY:
Dealers choice

  • Flutter kicks (Junk)
  • Penguins (La-Z-Boy)
  • Boat/Canoe (Butters)

COUNT-OFF & NAME-O-RAMA
6 studs.  Wall Ball, La-Z-Boy, Junk, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:

Talked about my frustration lately with “prayer requests” that basically say “I don’t quite have enough, please give me a little more”.

MOLESKIN:
Junk and Tweet-E are beasts.  They completed all 4 rounds and repeated the round of 5 twice!

ANNOUNCEMENTS:

9/11 tribute

THE SCENE: 66 with low humidity – absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Tempo Squat x 10
  • Tempo Merkin x 10
  • OYO stretching
  • Burpees x 5

THA-THANG:

  • Mosey 2001 feet to the workout point
  • Partner up and complete the 9 sets of exercises, 11 reps each.  Between each set, fireman carry your partner to the cone and back.
    • Fist Bump Merkin
    • Squat Jump
    • Burpee
    • Iron Mike
    • V-up, Roll-up
    • Spread Eagle Merkin
    • Smurfjack
    • Mountain Climber
    • Plankjack
  • Mosey back to AO while team-carrying 3 men at all times.
  • Back at the AO – Paula Abdul Bear Crawl the parking spaces doing 5 Dry Docks each time your forward or backward progression stopped.

MARY:

  • LBC x 50
  • Box Cutter x 25
  • AMRAP Merkins x 30 seconds

COUNT-OFF & NAME-O-RAMA
10 PAX:  Wagon Wheel, Junk, Mayberry, La-Z-Boy, Trap Door, Bueller, Sparky, Waxjob, I-Beam, Bartman

CIRCLE OF TRUST/BOM:
Reflection on 9/11….where we were on that day & how it felt.   That day made me ask myself the question of what is really important in my life – and for a while I focused on that.  But like so many others I’ve lost that focus.   Today’s challenge is to re-center your priorities on your faith and your family.

MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up Nov 3-4

Old School Wednesday

THE SCENE:  low 70s & muggy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, leg stretches, run to the speed bump and back

THA-THANG:

  • Curls
  • Goblet Squat
  • OH Press
  • KB Swing
  • Calf Raise
  • Lunge
  • Bent Over Row

Do reps of each exercise above, when finished with the set do 10 Burpees and run to the speed bump and back.  6 total cycles thru the list.  Reps= 30, 25, 20, 15, 10, 5.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
4:   Tank, Scooter, Iso, Bartman

CIRCLE OF TRUST/BOM:
Things that happened on Sept 5th:  1906, the first forward pass in football was attempted;  1914, Babe Ruth hit his first professional home run playing international ball.

Question to the PAX:  what are you doing now that will be remembered in the future?

MOLESKIN:

ANNOUNCEMENTS