F3 Knoxville

Author: Butterfingers

Wall-O-Rama

THE SCENE: Clear and Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 15, Tempo Squat x 10, Cherry Pickers x7, Tempo Merkin x 10, BDACs Fwd/Bwd x10
THA-THANG:
Wall Biscuit – 15 Pistol Squats each Leg, 15 Incline Merkins, 15 Dips, 15 2x Step ups or 15 x Jump Squats…then

1 Lap & Repeat Circuit,  2 Lap & Repeat Circuit , 3Lap & Repeat….

MARY:
Bring Sally Up and Bring Sally Down (Hollow Hold to Tuck)
COUNT-OFF & NAME-O-RAMA
Butterfingers, Domino, Grouch Smuggler, Shrimp Net
CIRCLE OF TRUST/BOM

 

Zombie Workout

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

  • Frankenstein’s between each exercise end to end of court.
  • Zombie Rockers, Spider Tempo Merkins, Zombie Tempo Squat

THA-THANG:

Zombie Wall Crawl

Line up on the upper wall in Zombie plank above the courts w/ feet toward the wall. Side shuffle to opposite end and back.

Main Drill – EMOM

EMOM means every minute on the minute. At the start of the every minute, pax must perform push ups, nose to knees and squats. After completing the required number of reps they get to rest for the rest of the minute.

Failure to complete a round inside the time limit means that the pax will finish the repetitions for that round, then do 2 boo-pees, then rest for the rest of the minute and then join back in the following round.

First 5 minutes: 5 Boo-urpees, 5 Jack the Ripper Crunches, 5 Zombie squats

Next 5 minutes: 6 Boo-urpees, 5 Jack the Ripper Crunches, 6 Zombie squats

Next 5 minutes: 7 Boo-urpees, 5 Jack the Ripper Crunches, 7 Zombie squats

Next 5 minutes: 8 Jack the Ripper Crunches, 8 Zombie squats

Next 5 minutes: 9 Jack the Ripper Crunches, 9 Zombie squats

Next 5 minutes: 10 Zombie squats

Total time = 30 minutes. Do not stop between 5 minute increments.

MARY:
Dracula Sit-ups x 10, Flutter Kicks for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Smuggler, Walt
CIRCLE OF TRUST/BOM:

To understand what discipline really is and what it really means, let’s look at the origin of the word to find its intent and true form.

The root word of discipline is “disciple,” which comes from the Latin word discipulus meaning “student.” Most people believe a disciple is a follower (probably because of the religious context), but in reality it means student—as in, “one who studies.”

The word “discipline” is from the Latin word disciplina, meaning “instruction and training.” It is derived from the root word discere—”to learn.”

So what is discipline?

Discipline is to study, learn, train, and apply a system of standards.

When we lose our personal discipline, also our choice, we give control away to other people, external circumstances, and the inevitable randomness of life. We drift and become the plaything of circumstances (Viktor Frankl—”Man’s Search for Meaning”).

More discipline, more choice, more control. Better options. Higher standards. Improved skill. More flexibility.

Less discipline, less choice, less control. Fewer options. Lower standards. Inadequate skill. Less flexibility.

What Does Discipline Mean?

CMU Tabata w/ a Side of Sandbag Hot Potato

THE SCENE: 40 Something with clear skies and no frost.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Archer Squat, Cherry Picker, Windmill, TN Rocking Chair, Tempo Merkins – All x 10
THA-THANG:

CMU Tabata EMOM w/ Hot Potato

  • A – OH Press, B – Curls
  • A – Big Boys, B – Flutter Kicks
  • A – Goblet Squat, B  – OH Lunge
  • A – Pistol Squat Goblet,  B – Swings

Hot Potato (3x Sandbag Press and Pass) get caught at the buzzer and 5 Burpees

MARY:
Tabata Mary AB, AB

  • A – Mtn Climbers, B – Crunchy Frog
  • A – Groiners, B- 100’s
  • A – Pickle Pounders, B – Freddy Mercury

COUNT-OFF & NAME-O-RAMA

Rep Sleepy, Shrimp Net, Smuggler

CIRCLE OF TRUST/BOM:

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.                             -Dagobert D. Runes

Go often to the house of thy friend, for weeds choke the unused path.     -Ralph Waldo Emerson

Ropes and Bells 10/16

THE SCENE: Cool…maybe cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
TN Rocking Chair x 10, Tempo Squats x 10, Tempo Merkins x 10

THA-THANG:
EMOM Kraken Rope Bell Thingy – 1 minute on each station – after complete all stations run a lap – 5 rounds!

  • ST1 – Battle Rope Double Waves
  • ST2 – Incline Merkins
  • ST3 – 60lb Sandbag squats
  • ST4 – Battle Rope Double Outside Waves
  • ST5 – Left Leg Drop Back Squat w/ 20lb Kettlebell overhead
  • ST6 – Kettlebell Swings 35lbs
  • ST7 – Decline Merkins
  • ST8 – Right Leg Drop Back Squat w/ 20 lb Kettlebell overhead

MARY:
Bring Sally Up – Plank Edition

COUNT-OFF & NAME-O-RAMA
Cropdust, Shrimp Net, Pinocchio
CIRCLE OF TRUST/BOM:

Trouble not thyself by pondering life in it’s entirety. Strive not to comprehend in one view the nature and number of the burdens that will fall to thy share. Rather, as each occasion arises in the present put this question to thyself : ‘ Where lies the unbearable, unendurable part of this task? Confession will put thee to the blush! Next recall to mind that neither past nor future can weigh thee down, only the present.
And the present will shrink to littleness if thou but set it apart, assign it its boundaries, and then ask thy mind
if it avail not to bear even this !

Marcus Aurelius

Monday Ropes and Bells

THE SCENE: Cool…maybe cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
TN Rocking Chair x 10, Tempo Squats x 10, Tempo Merkins x 10, Run to Butterfingers’ truck to get all the things x 1.

THA-THANG:
EMOM Kraken Rope Bell Thingy – 1 minute on each station – after complete all stations run a lap – 5 rounds!

  • ST1 – Battle Rope Double Waves
  • ST2 – Incline Merkins
  • ST3 – 60lb Sandbag squats
  • ST4 – Battle Rope Double Outside Waves
  • ST5 – Left Leg Drop Back Squat w/ 20lb Kettlebell overhead
  • ST6 – Kettlebell Swings 35lbs
  • ST7 – Decline Merkins
  • ST8- Right Leg Drop Back Squat w/ 20 lb Kettlebell overhead

MARY:
Pax Ring of Fire – Hollow Hold Sandbag Pass
COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Raincheck, Rep Sleepy, Shrimp Net, Smuggler, Third Base
CIRCLE OF TRUST/BOM:

“Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.”

― Charles Kingsley