F3 Knoxville

Author: Crawdad

The Dark Night Rises

THE SCENE: Blustery, 40s and dark as a closet. Perfect night for a beatdown.
F3 WELCOME & DISCLAIMER:

I informed the PAX that we would be having fun tonight, completing the five F’s (Fitness, Faith, Fellowship, Free-99, and Fun). Disclaimer, no lawsuit required from the mothership for branding infringements.

WARM-O-RAMA:

  • SSHs x 25 (4-count)
  • Imperial Walkers x 10 (4-count)
  • Tempo Squats
  • Tempo Merkins x 10

THA-THANG:

Pickett’s Charge

  • Run to the Asylum, touch the building and back to the Coliseum for box cutters.
  • Mosey down to the stop sign for Tempo Squats and Air Squats x 10.

Everest / Space Station in The Pitch Dark

  • 2 Trips down Everest: Merkins x 20, LBCs x 20, and Jump Squats x 20 during each trip to the bottom. First trip to the top of the Space Station and the second rendezvous at the top of Everest for Transition box cutters/star gazers.

Stop Sign Non-sense 

  • If my memory serves me correctly, we focused on form and did additional merkins and LBCs.

Parking Lot Suicides

  • Self-explanatory, but at the end we sprinted up Baby Everest.

MARY:
Hello Dollies x 100. Kudos to Brick who never slowed up for a second.
COUNT-OFF & NAME-O-RAMA
Yeah, so…
CIRCLE OF TRUST/BOM:
That was four days ago, but I bet it was compelling.
MOLESKIN:
Head lamp was helpful for the hills in the dark. I should have posted earlier in the day for other people to bring a few.
ANNOUNCEMENTS:

The Most Wonderful Time of the Year!! (Music Included)

THE SCENE: Balmy, Humid, 26 degrees for “The Best Sunrise in America”.

F3 WELCOME & DISCLAIMER: Don’t cheat yourself, treat yourself. 

WARM-O-RAMA: 

100 SSHs in cadence. Is there another way to warmup??

THA-THANG:

Chest Station To the Pavilion (pronounced “pav-i-lahn”)  

  • Regular Merkins x 12
  • Wide Merkins x 12
  • Ranger Merkins x 12
  • Bench Dips x 12
  • Bird Dogs x 12 (with each leg)
  • Run to the ticket house and back.

Do this complete cycle three times…Mosey time.

All My Benches

  • Three sets of box jumps x 45 seconds per sesh

Abs Station under the Church/Gazebo Looking Thing 

  • Two sets of 25 box cutters
  • One set of flutter kicks 4-count (20)
  • One set of hello dollies x 25
  • Planks (60 seconds)
  • Elbow planks (30 seconds)
  • Elbow planks with left leg out (30 seconds)
  • Elbow plants with right leg out (30 seconds)
  • Planks (60 seconds)

***Pickett’s Charge*** followed by star gazers at the Coliseum 

Grinch’s Hill – 7s 

  • Lunges at the top, Carolina Dry Docks at the Bottom. Mosey up Area 51, with Box Cutters in transition.
  • Squat Station by the Asylum Building. 10 Tempo and 10 OYO (4-count)
  • Mosey back to PM AO Parking Lot..

Fat Burner Station

  • Happy feet (45 seconds)
  • Mountain Climbers (45 seconds)
  • Jump Squats (45 seconds)
  • High Knees (45 seconds)

Everything you got up Baby Everest to the AO!!

COUNT-OFF & NAME-O-RAMA
Yep. 19 including one FNG (Spinal Tap).

CIRCLE OF TRUST/BOM:
After the Pandemic “normalizes”, we will never be the same. That may be a good thing in some areas. What things do we have in our lives that never need to be the same? That we need to peal away and keep that way. Spend time alone in the coming days identifying what has changed (or needs to change) during this year that is a good thing (or will be).

MOLESKIN:
The Saturday before Christmas is by far the funnest Q of the year. The Christmas music (wireless speaker) throughout the workout was clutch.
ANNOUNCEMENTS:
Triple Birthday Q next weekend at the Asylum!! AYOOOOOOOOO….

Spanish Theater

F3 Welcome / Warm up 

Side straddle hops x 50 IC (4 count) 

Tempo squats x 10 IC 

BACR x 10 IC 

RBACR x 10 IC 

“The Thang”

Mosey one lap around the Park 

  • stop on the bridge for 10 Merkins, tempo Squats and rail Merkins. 

Christmas In April 

50 mountain climbers IC 

40 switch lunges OYO 

30 Squats OYO

20 LBCs OYO 

10 Merkins IC 

5 burpees OYO 

5 burpees OYO

10 Merkins IC 

20 LBCs OYO

30 Squats IC 

40 switch lunges OYO

50 mountain climbers IC 

Spanish Theatre 11s @ Amphitheater

(Merkins at the bottom/rail pull-ups at the top) 

Hello Dollies x 50 IC (4 count) 

Mosey to grassy area 

Sprint – 1/2 gassers 2 x 75%, 2 x 80% and 2 full speed. 

BOM: Do you have a band of brothers?

Behind Enemy Lines

F3 Welcome & Disclaimer
COP
No Warmup
The Thang 
The Pax divided into three squads – 1st Squad, DT Squad and Cowboy Squad.
* Took three different routes and did a hard mosey to the water treatment plant. En route, Cowboy Squad stopped at the soccer fields and did mini-suicides to the soccer goals and approximately 50 LBCs (OYO). Other two squads stopped for stations en route.
  • At the Water Treatment Plant, all three squads circled up and did (depending on when the squad arrived)
    4 x 25 Squats (3 count IC), 4 x 25 Merkins (IC) and Baby Arm Circles (10 forward) pterodactyl (10 backwards)
  • All squads cross country mosey back to CMU pile. Stopped en route at the Field Office for 30 Hello Dollies (3 count IC)
    Each squad got a CMU for every two people and carried the CMUs on a mosey up to the Asylum.
  • At the Asylym – 2 x 10 (3 count IC) of Diamond Merkins while all squads arrived.
  • Leave CMUs – run down Everest, reconvene for Doras.
  • DORAS. Each squad – approximately 4-6 trips up Everest. 8-10 minutes. Lunges and Wide Grip Merkins at the bottom.
  • One final trip up Everest to the top of the Summit and back to the Asylum. Mosy with CMUs back to AO.
  • Final Sprint up Hill by AO and back. Back to AO.
ABS
  • 40 Flutter Kicks  (3 count IC).
 
BOM
Stick with your squad so you can put yourself in good place to push past what you think you can do. Look out for the men in your squad.

Full Body Throw Down

Conditions: 20 and clear

THE THANG
COP
SS hops x100 (IC)
Forward Arm Circles x50 (IC)
Reverse Arm Circles x50 (IC)
Squats 4 sets of x25 (IC)
Lunges 4 sets of x25 (IC)
Imperial Walkers x20 (IC)

PAX divided into two teams.  One team headed to the pavilion, the other stayed in the parking lot.

Upper Body Blast – Pavilion
Everyone grabs some space on a picnic table.  We have 10 rounds of 30 seconds of exercise then 30 seconds of rest after each exercise.  The exercises were:
– Decline Merkins
– Step ups
– Decline Diamond Merkins
– Step ups
– Decline Wide Merkins
– Step ups
– Incline Merkins
– Step ups
– Dips
– Step ups

Abs & Cardio – Parking Lot Suicides
Divide into teams of 2.  One person runs parking lot suicides while the other does ab work or a total of 3 rounds.
1st round = BBS, 2nd round = Crunches, 3rd round = Hello Dollies

Abs
Iron cross – All PAX holds position until the last man drops!

COT
Name O Rama 34 PAX including FNGs – Jenny, Lulu, Doogie, Cauliflower and Funnel Cake

BOM
Crawdad

MOLESKIN
Another cold morning for the hump day grind.  Mummblechatter was high and it was great to have 5 FNGs come out to get better.