F3 Knoxville

Author: Doubtfire

Prioritizing time with Millennium

  • THE SCENE: Perfect
    F3 WELCOME & DISCLAIMER
  • Of Course, definitely not a professional!
    WARM-O-RAMA:
  • 20 SSH
  • 10 Baby Arm Circles Forward & Reverse
  • 10 Tempo Squats
  • 10 Tempo Merkins
    THA-THANG:
    1st Pax to 100 reps allows everyone to stop and run.
  • Curls
  • Overhead Presses
  • Rows
  • Dry Docks
  • Dips
  • Step ups
  • Squats
  • Merkins
  • Line Hops
  • Bear Crawl Burpees

MARY:
No time(lol)

CIRCLE OF TRUST/BOM:
TIME is the most valuable coin in your life.  You and you alone will determine how that coin will be spent.  Be careful that you do not let other people spend it for you.
MOLESKIN:
Loved having Charlotte Brother La Bamba join us!
ANNOUNCEMENTS:
F3 Dad’s Camp

 

 

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!

Ok… Last BLIMP of the week!

  1. THE SCENE: Froggy, definitely not a day for stargazing!
    F3 WELCOME & DISCLAIMER

Mandatory

WARM-O-RAMA:
20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

20 Tempo Squats 4ct

6 Burpees

THA-THANG:

Just one big BLIMP as we patrolled our gorgeous park for almost 3 miles!  We stopped every half mile to knock out another letter of BLIMP.

10 Burpees

20 Lunges 4ct

20 Imperial Walkers 4ct

20 Merkins 4ct (actually 11 then 9)

10 Pullups

We played around on the tennis court a little to make sure we still knew how to Bear Crawl and Crab Walk…

We knocked out 2.9 miles on a Wednesday morning learning how to spell BLIMP

MARY:

Sadly I can’t remember…  Think we knocked out some Ab work at the Tennis Court.

CIRCLE OF TRUST/BOM:

YOU GET WHAT YOU GIVE!!!

MOLESKIN:

Grateful for the Consistency of these Brothers!

ANNOUNCEMENTS:

Blood Drive & CSAUP

It all started with a BLIMP… Part deux

THE SCENE: Couldn’t ask for better winter weather…
F3 WELCOME & DISCLAIMER

4 sure


WARM-O-RAMA:

20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

20 Tempo Squats 4ct

6 Burpees

THA-THANG:

B – Moseyed over to the Dragon and knocked out 10 Burpees

L – Moseyed over to Death Valley or Super Bowl and broke up into team 1 & team 2.  Team 1 sprinted to the other side of the bowl and touched a tree then sprinted back while team 2 lunged in place.  Then team 2 did the sprint while Team 1 lunged in place. We did 2 rounds.  Already started to hear some groaning!  Lol

I – The Bowl was such a hit we stayed and around to do Imperial Walkers & Sprints. (2 Rounds)  More Groaning!  Lol

M – Continued in the Bowl since no one had spilled Merlot yet…  This time with Merkins and Sprints(2 Rounds)

P – The Bowl was getting too easy so we shipped out to the base of Everest.  We knocked out 20 Plank Jacks 4ct.  Then Team 1 lined up for an All You Got(AYG) up Everest,  Team 2 gave them a 10 second head start and was challenged to catch Team 1!  As if Everest didn’t suck without someone chasing you…

We knocked out some exercises at the top of Everest then proceeded back to the AO.

MARY:
Team 1 LBC’s while Team 2 ran up Baby Cardiac then swapped

Team 1 kept feet and head 6 inches while laying on their 6 while Team 2 ran up Baby Cardiac then swapped

CIRCLE OF TRUST/BOM:
YOU GET WHAT YOU GIVE
MOLESKIN:
Welcome FNG Stucco!
ANNOUNCEMENTS:
Blood Drive & CSAUP

It all started with a BLIMP…

THE SCENE: not too cold, not too wet
F3 WELCOME & DISCLAIMER

4 sure


WARM-O-RAMA:
20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

10 Tempo Squats

6 Burpees

THA-THANG:
Insert information about the workout.

  • B – 10 Burpees
  • L – 20 Walking Lunges 4ct
  • I – 20 Imperial Walkers 4ct
  • M – 40 Merkins
  • P – 10 Pullups at the Pavilon & 10 Pullups at the Backbone

We also crammed in some Bear Crawls, Crab Walks, Karaoke, Merkins & Squat Jumps along our 2.7 mile mosey.
MARY:
ABsolutely Fabulous, took MARY to the skating rink for some LBC’s, Vups, 6inches hold, Freddy Mercury’s & Flutter Kicks.
CIRCLE OF TRUST/BOM:

-You get what you give!

-Prayed for several brothers(Ribbed, Charmin, Cat Gut) and for continued daily growth
MOLESKIN:
Loved the effort that the guys gave.
ANNOUNCEMENTS:
1/29 F3 Blood Drive

1/30 Asylum CSAUP