F3 Knoxville

Author: Betty

HubandSpokeandBurpees

The Scene

Sticky and Hot

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

5 4-count Cherry Pickers

10 4-count BAC Forward

10 4-count BAC Backwards

10 4-count SSH

10  lunges

10 tempo merkins

 

Tha-Thang

Mosey to the start of Shamrock Row and lunged until it was time to do a burpee, then we lunged again and did another burpee, then we bear crawled and did a burpee, then we crab-walked and did a burpee…..PAX was trying to figure out the pattern with no luck. 

We recovered from that when we got to the Merkin Mile and then got into the meat of the workout. We partnered up and proceeded with the following: 

Hub and Spoke Workout 

Hub is 7 burpees

Spoke 1- 50 SSH

Hub 

Spoke 2-50 Shoulder taps

Hub 

Spoke 3-100 Freddy Mercury’s

Hub 

Spoke 4- 25 Imperial Walkers

Hub 

Spoke 5- 20 Lunges (10 each leg)

Hub .

Spoke 6- 25 Merkins

Everyone got 1 round

 

Mosey to the CMU pile and performed double CMU carries to the mouth of the parking lot and back (x2)

Moseyed back to the parking lot with enough time for 4 more burpees (Exactly what everyone wanted to do)

Mary

No time

COUNT-OFF & NAME-O-RAMA

12 men of high impact

COT/BOM

“Hold fast, then, to this sound and wholesome rule of life – that you indulge the body only so far as is needful for good health. The body should be treated more rigorously, that it may not be disobedient to the mind.” – Seneca

MOLESKIN:

ANNOUNCEMENTS:

“The one with the sandbag…”

The Scene

Perfectly Gloomy!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Box Crawls

Imperial Walkers

Hand Release Merkins

Tha-Thang

Mosey to the inner loop road just over from shovel flag. We took a detour and everyone thought I was lost.

There we met an 80 lb sandbag

We divided up into groups of 2. Group 1 partner carries the sandbag ~10-12 steps then burpee (repeat sequence 3 times then run back to the first station. Group 2 will do the same and so on…While each group is taking their turn the other groups will be working on the 1st station of exercises. When the sandbag reaches the next station everyone progresses to that station. Stations were roughly .24 miles apart. 

1st station 

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Squat Jumps/Hand Release Merkins/Shin Huggers

2nd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Curtsey Lunges/Carolina Dry Docks/Crab to Toe Taps

3rd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Monkey Humpers/Merkins/Pickle Pounders

 

We caught up to the group with the sandbag with about 5 minutes left and finished carrying it back to the AO in the same fashion. The rest of the group alternated between bear crawl and walking. 

Mary

No time

COUNT-OFF & NAME-O-RAMA

20 HIM’s 11 for the beatdown and 9 for rush

COT/BOM

“Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used.”- Richard E Byrd (American Naval Officer and Medal of Honor Recipient) MOLESKIN:

ANNOUNCEMENTS:

07/02 Convergence @ JUCO A sign-up sheet. Go sign up so that they know how much food/coffee to get and how many will be present for the speaker. https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit?usp=sharing

MURPH

The Scene
Steamy

F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama
Jogged to the pull up bars

Tha-Thang
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Mary
No Time

COUNT-OFF & NAME-O-RAMA
7 HIM’s
Shamrock

COT/BOM

Memorial Day Murph: Who? What? Why?

MOLESKIN:

ANNOUNCEMENTS:
Convergence at JUCO July 2nd
A sign-up sheet is forthcoming. Schedule:
5:00am – 6:00am Pre-Ruck (Optional)
6:00am – 7:00am Beatdown (Nant’an on Q)
7:15am – 8:00am Coffeeteria/Breakfast and a special 3rd F Speaker at the Hardin Valley Academy Gym (right down the street)
8:00am – EndEx

Triple 11’s

The Scene

62 and perfect

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Merkins

Seal Claps

Square Crawl

BAC F/B

Phelps

Cherry Pickers

Tha-Thang

Triple 11’s

BYOCMU travels with you the whole time

 

Travel to 10 yd line- 1 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 10 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 20 yd line- 2 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 9 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 30 yd line- 3 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 8 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 40 yd line- 4 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 7 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

…

…

…

Travel to 90 yd line- 9 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 2 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

Called recover before we got to the opposite goal line. Most got to the 90 yd mark

Before we headed back to AO we got a nice 10 count CMU taps in.

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 HIM’s Welcome FNG “Culture Shock”

COT/BOM

Do the hard thing 

We often know exactly where to hide to not get called out in life DONT. 

Do the hard thing now so you are ready later. 

Be an asset

You don’t have to be the most talented, biggest fastest or strongest to become an asset  

MOLESKIN:

Mumble chatter was on point today. No one seemed to be a fan of the Illuminati raises but that was to be expected. BYOCMU went perfectly we had just enough. 

 

ANNOUNCEMENTS:

Convergence at JUCO July 2nd

A sign-up sheet is forthcoming.  Schedule:

5:00am – 6:00am Pre-Ruck (Optional)

6:00am – 7:00am Beatdown (Nant’an on Q)

7:15am – 8:00am Coffeeteria/Breakfast and a special 3rd F Speaker at the Hardin Valley Academy Gym (right down the street)

8:00am – EndEx

Plant Trees

The Scene

Beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators (Dumpster Dive picked to start from 5)

Cherry Pickers

Runners Lunge w/ reach

Tempo Squats

Merkins

 

Challenged everyone to go for at least one more rep above what they think they could do during this workout. We are capable of more than we think. 

 

Tha-Thang

Mosey to the CMU Pile and grab one that we will work with throughout the beatdown

 

We set up around the parking lot for 3 rounds of each exercise with a run around the median in between. Exercises as follows:

3×20 walking lunges (After 20 walking lunges, leave cmu, run around the median back to where you left off.)

3×10 thrusters (Between each thruster take 2 steps) median run between each round

3×10 Big Boy Situps (Knuckles to ground behind your head, heel tap at the top) median run between each round

Some 10 counts were sprinkled in by various HIM’s

 

New dock work up next

While group 1 went through a plank variation the second group laid down on the ground next to the dock then got up and immediately got onto the dock. 3 rounds then tap a HIM doing a plank to let them know it is their turn. The below planks were completed in the three rounds: 

Standard Plank

Crab Plank

Freestyle plank

 

Grabbed our CMU’s and headed back toward the CMU pile

 

We circled up and complete 4 rounds of the following:

40 Rocky Balboas

10 CMU swings

 

We then moseyed back to the AO.

 

Mary

We had enough time for 1 minute of flutter kicks

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

“A society grows great when old men plant trees whose shade they know they shall never sit in.”-Greek Proverb

I changed the quote a little since none of us are old. “A society grows great when wise men plant trees whose shade they know they shall never sit in.”-Greek Proverb

Challenged everyone to break out of any self-centered loops we find ourselves in a begin to lay the groundwork for the next in line, even if we won’t reap the benefits of our labor. 

MOLESKIN:

ANNOUNCEMENTS: