F3 Knoxville

Author: Detention

KISS

THE SCENE: 60 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
20 SSH IC

Michael Phelps OYO

10 Merkins IC

Michael Phelps OYO
THA-THANG:
4 Stations covering roughly .6 miles per loop.

  • LBCs
  • Merkins
  • Squat Jumps
  • Defensive Slides (NBA Finals ready)

Complete 10 reps first loop, work your way down to 1 rep.

Finished it off with sprinting the hill x 2-3 with burpees at the top.

It was an effective yet simple workout.

MARY:
Had time for some Hello Dolly’s

COUNT-OFF & NAME-O-RAMA

 

CIRCLE OF TRUST/BOM:
Lesson for the day: Keep things simple in your life. Do not make things more complicated than they are. Best way to do this? Love- be quick to forgive, be easy to forgive and put others above yourself.
MOLESKIN:
Welcomed “Husker” to the gloom. He came ready and will be back.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

“Safety Patrol”

THE SCENE: 65 degrees and 100% Humidity
F3 WELCOME & DISCLAIMER: ✅
WARM-O-RAMA:
SSH x 12 IC

Merkins x 12 IC

Baby Arm Circles F/B x 12 IC

THA-THANG:
A. Partnered up and moseyed to backside of the Pound with CMU in tow. Partner A runs up the hill to the rock while Partner B completes the exercises and then rotate. Exercises:

300 Reverse Crunches w/ CMU

300 Overhead Squats (modified for time)

300 Presses (modified for time)

B. Moseyed to next station and completed the following:

Light Pole sprints/jog back while completing:

150 Merkins

150 Squat Jumps

150 Curls

C. Mosey back to AO and completed:

Hello Dolly’s x 10/12 (can’t remember, I was dizzy) IC

Ratchet led us in some on your side love handle eliminators…

 

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Talked to the PAX about the joy I have seen this week as I drop off my daughter at school. “New” safety patrol students for next year do the job with joy, fear, excitement, and a willingness to please. The “mentor” safety patrol offers advise and help and tips. It’s awesome. We need to be more like the safety patrol students- eager to try new things, eager to listen to the help being offered, eager to step out of our comfort zone. We need to be like the mentors- eager to offer sound advise and help. PAX challenged to either open car doors, mentor, or both and do it all with joy and excitement!
MOLESKIN:
Dudes got afternit today! It was cool to see the Rucker’s and hook up with them for the BOM!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Amen Corner

THE SCENE: 40 degrees, cool and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC and
THA-THANG:
The Patrons aka PAX ran a simulated Amen Corner course from the Augusta National Golf Club and completed the following:

  1. Patrick Reeds (BBSU). 40-30-20-10
  2. Golden Bears (Plank Jacks). 40-30-20-10
  3. Mickelsons (Squat Jumps). 40-30-20-10

Patrons covered between 3-4 miles this morning.

MARY:
Pfeiffer led the Patrons in some ANGC boat/canoes b/c he is a badass.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lead or Leave. It’s pretty simple. Choose leadership. Be humble, be confident, don’t be afraid. Don’t checkout emotionally or physically.

MOLESKIN:
This was an impressive group of Patrons. Guys got after it. Natural pairings formed. Me and BlueBird kicked it in the last group. It was a beautiful morning.

 

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dog Biscuit

THE SCENE: 57 degrees, windy
F3 WELCOME & DISCLAIMER: ✅
WARM-O-RAMA:
SSH x 25 IC

Merkins x 10 IC

BBSU x 10 OYO

Burpees x 5 OYO

THA-THANG:
The Dog Biscuit:

PAX moseyed to the starting line and completed the interval work-out that consisted of running/merkins/BBSU/burpees. PAX ran to each cone (3 cones set-up around the “track”) and completed 30 merkins, 20 BBSU, and 10 burpees at each cone.

We covered 2.5+ miles, 200+ merkins, 175+ BBSU, and 90+ burpees.

MARY:
25 Hello Dolly’s IC

10ish SSH IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Buy-in vs Pour-in. When you buy-in to something it is about you, what can you get. When you pour yourself into something, it’s not about you, it’s about what you can give. PAX was encouraged to pour themselves into today!

MOLESKIN:
9 strong this morning at the Dog Pound. Nowhere to hide and everybody ate the Biscuit!!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Opportunity Knocks

THE SCENE: 33 Degrees, Crisp and Cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We hit the ground moseying. No time to waste.

The Thang:

We completed a modified Barkley this morning. We had 4 Stations for each lap:

 

  • 5 Burpees
  • 10 Squat Jumps
  • 15 BBSU
  • 20 Merkins

And we hit the cardio button and did more moseying. The PAX was responsive and full of chatter.

Ran a hill for good measure. We got 3.3 miles in this morning.

MARY:
Completed Hello Dolly’s to end the Thang.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Opportunity knocks- challenged the PAX to look for ways to serve others today.

MOLESKIN:

Great morning to be alive! The PAX pushed themselves and encouraged each other along the way.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.