F3 Knoxville

Author: Crotch Rocket

tripple 11s

THE SCENE: beautiful morning. 60s
F3 WELCOME & DISCLAIMER: followed the standard disclaimer

WARM-O-RAMA:

  • seal claps (IC)
  • Moroccan nightclub (IC)
  • merkins (IC)
  • plank – upward dog back stretch
  • Stretch on your own

THA-THANG:

  • mosey to track, bear crawl 25 count right arm.
  • mosey to High School Stairs (there are three levels)
  • tripple 11s. squats, dry docks then freddie mercury. for the count, did 1:10:10; 2:9:9, etc.
  • mosey to track indian run around the track
  • exercises at 0 and 200m marks. mosey between marks and include 50 yard sprint.
  •  for the exercises, 10 burpees, 20 lunges each leg, 30 merkins, 40 LBCs. repeat that twice.

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

CIRCLE OF TRUST/BOM:
gratitude
MOLESKIN:
none
ANNOUNCEMENTS:

Gorilla complex and stairs

THE SCENE: beautiful high 60s
F3 WELCOME & DISCLAIMER: proceeded as recommended.
WARM-O-RAMA:

Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •   tempo pushups
    •    Stretch on your own 30 seconds

THA-THANGMosey to dip bars to do 34s: 3 dips followed by 4 pushups. do that for 90 seconds. rinse and repeat twice.

Mosey to CMU area, pick up block and then to theatre stairs.
At stairs do a modified gorilla complex. With a cinder block perform the following OYO without stop: 8 Curls For Girls, 8 Overhead Presses, 8 Tricep Extensions, 8 rows then drop coupon for 8 Merkins. Follow this up by a run up stairs. Rinse and Repeat 8 Times.
At CMU area, did a guest leg exercise (block squats) with Judge Judy. Then parking lot bear crawl with block. at one end, do 10 squats with block and the 10 leg press at other end.
Returned coupons to recruiting center and mosey back AO.
MARY:

Godfather Mary. Snag, Judge, Kick Flip and Erector lead a user choice Mary – included box cuts, LBC, side crunches and angle leg lifts.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
focused on an example of a North Korean defector who went through tremendous adversity to attain her goals. Along the way she learned to not judge the hardship of others. The word focused on extending that us, to not judge the hardship of others, but to provide guidance to help folks be the best they can be.

MOLESKIN:

ANNOUNCEMENTS:

The Gorilla meets Top Gun

THE SCENE: Rainy! high 40s
F3 WELCOME & DISCLAIMER

done as suggested 


WARM-O-RAMA:

   •    Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds

THA-THANG:

Because of rain we modified.
Mosey to senior center: Modified gorilla complex, With a cinder block perform the following OYO without stop: 8 Curls For Girls, 8 Overhead Presses, 8 Tricep Extensions, 8 rows then drop coupon for 8 Merkins. Follow this up by a quick mosey to pool center wall. Rinse and Repeat 8 Times.
Mosey with block to dip bar, get some reps in. head to covered stage for modified top gun:
Perform 10 reps each of 5 standing coupon exercises squats, lunges, deadlifts, kettle ball for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every minute on the minute when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises.
Returned coupons to recruiting center and mosey back AO.

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

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Blocky meets the track

THE SCENE: high 40s beautiful morning
F3 WELCOME & DISCLAIMER

done as suggested

WARM-O-RAMA:

 Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
  • downward and upward dog
    •    Stretch on your own 30 seconds

THA-THANG:

Stair circuit: Two lines carry blocks to school track. Leave half the blocks at one end of track and bring rest to steps. Do circuit with partner one exercise while partner two runs the stairs twice. Curls, triceps, one arm row left then one arm row right.
Blocky track workout: we are calling this build the blocky.
  1. carry blocks to north end of track. Therefore there are blocks 200M apart (north and south end of track). At north end, partner 1 starts with 15 presses while partner 2 runs track backwards for catch-me-if-you-can. After the presses, partner 1 sprints to catch partner 2, where they both turn forward and mosey to second set of blocks. Thus its a sprint from 100 to 200M depending on the exercise and partner. When u catch him, mosey together to south end of track (total run of 200m). Then, 2 count Flutters to 15. Partner switch and repeat.
  2. For the second circuit, repeat the above but do 10 thrusters. everything else the same.
  3. for third circuit, repeat the above but do 5 full blockys.
*Possible modifications for next time, can have cones at 100M, so even if you don’t catch your partner you can turn and mosey. can add a blocky count down, 4 then sprint, 3 then sprint … until 1.
On run back to AO, we did 5 sets of 5-rep blockys with timing determined by next person in run line.

MARY:

1 minutes for Mary, did hello dollys and leg lifts.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

talked about self reflection first thing in the morning to ask yourself what the 3-things that need to get done today. Then a second reflection at mid-day or even to reflect on what worked or didn’t work in achieving those 3-things.

MOLESKIN:

ANNOUNCEMENTS:

The Bronson 02/23/2021

THE SCENE: mid-30s cold but great day to get out
F3 WELCOME & DISCLAIMER administered with covid warning as well
WARM-O-RAMA:

    •    Side straddle hops (IC) 4ct
    •    Imperial squakers (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds

THA-THANG:

Two lines to the peace bell.
  • At the peace bell we did 7s with derkins and dips

mosey to K25 hill.

Modified Charles Bronson: place 5 cones.  perform exercise below at cone 1, run to cone 2 and do a hill sprint, run to cone 3 and do a hill sprint, bear crawl from cone 4 to 5. mosey back to cone and perform next exercise – rinse and repeat.
  • 50 SSH
  • 50 Merkins
  • 50 Burpees
  • 50 LBC’s, rinse/repeat.
  • 50 American Hammers
  • 50 squats

MARY:
Only 2 minutes for this, we did dealers choice

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Momento Mori, a note from Stoic philosophy to remember that will die. how does that change the way you want to shape you day…

MOLESKIN:
none
ANNOUNCEMENTS:
none