F3 Knoxville

Author: Crotch Rocket

The Project – a jaunt by the pond

THE SCENE: 35 F, wet ground but nice for a January day.
F3 WELCOME & DISCLAIMER 

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to. Be aware of social distancing for Covid
WARM-O-RAMA:

  •    Side straddle hops (IC) 4ct
    •    Little baby arm scribbles forward and reverse (IC)
    •    Hand release merkins
    •    Cherry pickers
    • Hairy rockets

THA-THANG:
Insert information about the workout.

  • Mosey to bars and do 7s with dips and derkins using the trees
  • Mosey to the pond:
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
    • Modify by running one lap around the pond after partner completion of exercise
  • Run to the bell and do 7s with gas pumps and dips.

MARY:
dealer choice
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
vision without a plan is daydream, action without vision is a nightmare.
MOLESKIN:

ANNOUNCEMENTS:

Hills, ponds and peace bell…

THE SCENE: beautiful morning mid 50s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Stretch on your own

THA-THANG:
Insert information about the workout.

  • 7s at bell, booby hurly and derkins
    Mosey to K-25 hill.
    2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice.
    Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
    Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins.

MARY:
We did player choice on mary for 5 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
For the word, we kept with the theme of quotes and discussing their meaning. This is from Y0-Yo Ma as his underlying goal: Strive to build trust through the seeking of truth all within the idea of service.
ANNOUNCEMENTS:
none

Hill and pond work!

THE SCENE: Great day, no rain low 70s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Cherry pickers (IC) 4ct

THA-THANG:

  • Form one line mosey to the bell:
  • 7s at bell, booby hurly and derkins
  • Mosey to K-25 hill. 
  • 2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice. 
  • Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
  • Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins. 

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to work with pride even on menial tasks. Have pride in everything you do, from sweeping the floor to the most important parts of your day.
MOLESKIN:
none
ANNOUNCEMENTS:
none

Project back blast 06_09_2020

THE SCENE: beautiful june day. high 60s
F3 WELCOME & DISCLAIMER

Welcome & Disclaimer (Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance)
Note: Due to Corona virus, lets stay 6 feet apart, will not do any partner exercises or shared CMUs.


WARM-O-RAMA:

•Side straddle hops (IC) 4ct
Plank with stretching and hand release merkins.
•Cherry pickers

THA-THANG:

2 lines or one depending on number run to the track field.
Stop at dip station. Partner up with one doing 10 dips and the other doing merkins until dips are done. Repeat 3 times for a total of 30 dips.
Mosey to track start line and do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • 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.
Get a 10 count break then start the modified Charles Bronsen. At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 30 dry docks then rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  • 50 squats

MARY:
no time for mary this time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to think about celebration. One member just found job and the other is getting good news about his sick mother. The challenge during these trying times is to think about the good we receive and often ignore. Instead if ignoring, take the time to celebrate it.
MOLESKIN:
none
ANNOUNCEMENTS:
none

The PRoject Q 05/12/2020

THE SCENE: no rain, cool morning high 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

•Side straddle hops (IC) 4ct
•Squats (IC) 4ct
•Hand release merkins
•Cherry pickers
•Wind mills

THA-THANG:

Form a line and mosey to the track field.
At the start line, will do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:30
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then mosey to stairs.
11’s with dry docks and bobby Hurley
At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 30 Merkins then rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  • 50 squats

MARY:
Only had limited time for Mary, we did heals to heaven, flutter kicks and leg lifts
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, commented on recent experiences where well intentioned services projects can fall apart due to ego. Folks being more worried about how they are perceived and who gets credit over the success the of the project. We challenged each other to evaluate our own egos, and how that lens influences our actions
MOLESKIN:
noen
ANNOUNCEMENTS:
Discussed the transition to SLAC