F3 Knoxville

Author: Crotch Rocket

Rainy day High School work out

THE SCENE: light rain and 50s
F3 WELCOME & DISCLAIMER performed as advised
WARM-O-RAMA:

  • jumping jacks (IC)
  • Moroccan night club (IC)
  • Cherry pickers
  • 10 merkin on own
  • downward and upward dog

THA-THANG:

Mosey to high school front door
The thing
  1. 11s – jump-ups and big boys
  • 10 lateral shuffle
  • 20 squats
  • 30 high knees
Then run around the circle parking lot.
  • 40 mountain climbers
  • 50 push-ups
  • 60 sec. plank
sprint to second light post
Repeat the entire sequence of #2
3. modified Blimps:
  • 5 burpees
  • 10 lunge each leg,
  • 15 imperial walker stop and run the hill and back.
Sprint to second light post
  • 20 merkins,
  • 25 plank jacks,
  • 30 squats
Sprint to second light post. repeat just the second half (starting with Merkins)
Mosey back to AO. no time for Mary.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
contempt. talked about how anger plus disgust gets you to contempt and how that can lead to dehumanization.
MOLESKIN:

ANNOUNCEMENTS:

Double ladder meets: give yourself a shot

THE SCENE: 20s full moon
F3 WELCOME & DISCLAIMER: as advised
WARM-O-RAMA:

  • Imperial squakers
  • seal claps
  • upward and downward dog
  • stretch on your own

THA-THANG:

Mosey to swim wall and do mike tyson push-ups. so do one pushup, then fold into child’s pose for 1 sec. rest. then do 2 pushups and back into child pose. continue until ten. that should be 55 push-ups
Mosey to play ground;
complete Kick-flip challenge by doing 15 more pushups (70 – total), 7 chin-ups and 70 sec plank.
mosey to parking lot for double ladder.
Ladder 1:
10 burpees
20 Big boys
30 Mountain climbers (2 count)
40 Squats
50 American Hammers (2 count)
40 Squats
30 Mountain climbers (2 count)
20 Big boys
10 burpees
Ladder 2:
between each exercise, sprint to the cone. the cones ladder in distance.
Mosey to stage
11s box jumps with dips (note stopped at 9 boxjumps)
Mosey to bars
3 rounds of 20 reverse rows while partner planks.

MARY:
4 minutes of user choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

give yourself a shot at doing something you thin in unattainable
.MOLESKIN:
none
ANNOUNCEMENTS:

Momento Mori and hill sprints

THE SCENE: Beautiful dark 30s morning
F3 WELCOME & DISCLAIMER: done as recommended
WARM-O-RAMA:

  • Imperial squakers (IC)
  • plank to toe touches (IC)
  • upward and downward dog
  • SSH (IC)

THA-THANG:

Mosey to play ground to complete Kickflip challenge:
40 merkins, 4 pull-up, 40 seconds Plank
Mosey to Peace Bell – 20 dips
Mosey to K25 Hill
there are 5 stations.
Station1: is always 5 burpees (always to station 2 after – skip hill)
Station 2: 10 reps of, 1) Archers, 2) Iron Mikes, 3) Dry Docks, 4) leg lifts (10 seconds)
(Hill sprint after each set then station 3)
Station 3: 15 reps of, 1) diamond, 2) Air jumps, 3) seal claps, 4) Freddie Mercury (4 ct)
(Bear crawl  to station 4)
Station 4: 20 reps of, 1) wide merkins, 2) lunges 10 each, 3) dry docks, 4) Star fish
(Hill sprint after each set then station 5)
Station 5: 25 reps of, 1) merkin, 2) air squats, 3) over head claps, big boys
(Mosey along road back to Station 1 – burpees)

Mosey to Peace Bell – 20 dips

Mosey to dip bar and 40 reverse rows

MARY:

LBC, flutter kicks, leg lift for 35 seconds.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the big reveal – Momento Mori and its extension from ancient philosophy to christianity.  delivered Momento Mori sheet to each person.

MOLESKIN:

ANNOUNCEMENTS:
mentioned family Saturday workout in two weeks.

Welcome Three-peat!

THE SCENE: 50s dark and misty.
F3 WELCOME & DISCLAIMER: followed as suggested
WARM-O-RAMA:

  • seal claps (IC) 4ct
  • Imperial squakers
  • rapid merkins, 4ct (3 half way and full hand release on 4th)
  • upward and downward dog

THA-THANG:

Mosey to the blocks
Chest-o-rama
  • Archers (5 left, 1 center, 5 right)
  • full length, half low, half high, full length (5 each)
  • Diamond stress form (10)
  • Wide with hands pointing out
  • push until hands come off ground (10)
  • decline (10)
  • Incline (10)
  • Circle of pain, starting at 6, reduce until 0.
Biceps, finish below circuit then bear crawl to other side and repeat. Repeat below going from 5, 10, 15, 20 reps.
  • full curls
  • Right arm curl
  • Left arm curl
  • triceps
We finished by making a snake line indian run to block. went until failure.
Run back to AO

MARY:

Mary (45 sec exercise, 15 sec rest)
  • Scissors
  • Flutter
  • heals to heaven
  • start fish
  • stair master (on back 4 steps up and 4 steps down)
  • side crunch
  • side crunch
  • push-up plank jacks
  • leg lift

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

thought about what Bobbit said about treating yourself like you treat others. we took 30sec of silent self reflection and then asked for forgiveness.

MOLESKIN:

ANNOUNCEMENTS:
Coat collection announcement made

The tabata and individual medley

THE SCENE: high 60s, dark, did not rain although it was expected
F3 WELCOME & DISCLAIMER: followed as recommended
WARM-O-RAMA:

  • seal claps (IC) 4ct
  • Imperial squakers
  • rapid merkins, 4ct (3 half way and full hand release on 4th)
  • upward and downward dog

THA-THANG:

Mosey to liberty bell
10 minute (45 sec workout, 15 sec rest)
  • plank jacks
  • high knees
  • merkins (out and in)
  • 10 climbers/1 burpee
  • lbc
  • squat clap
  • dry docks
  • heels to heaven
  • merkin rotation (3 then reach one hand to sky)
  • plank
mosey to amphitheater (one way 20 reverse rows on bar while partner does big boys).
10 minute (round 2)
  • high knees
  • high/low plank
  • half burpees
  • toe touches
  • squat jump
  • side plank
  • lunges
  • ssh
  • hip thrust
  • butt kicks
(note: offered to replace IM with 7s or 11s on hill, crew wanted the IM).
F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 6 reps of each exercise. start a new set every 1:20 add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest. (we made it to 9).
  • 6 Burpees
  • 6 Merkins
  • 6 2 count flutter kicks,
  • 6 SSH,

MARY:
had a minute and half of player choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Word: discussion on viktor Frankl’s man search for meaning.
MOLESKIN:

ANNOUNCEMENTS: