F3 Knoxville

Author: Hooker

Hooker’s Q?

 

The Scene:

48 and clear

F3 Welcome & Disclaimer

The Thang

Warmup: SSH x20 (IC), This right here, that right there, Michael Phelps x10, Merkins x10 (4-count IC)

Number off in 1’s & 2’s

Mosey to coupon pile: grab two coupons or one CMU

Mosey to Pavillion w/ coupon/CMU: 1’s on wall sits, 2’s on rows @ picnic tables for 1min.; switch; rinse & repeat

Mosey to dugouts w/out coupon/CMU: 1min. of pullups

Grab coupons and mosey to Cardiac Hill: Arm Circuit: Curls x10, Bent over rows x10, Overhead Press x10

To first switchback: Weighted Squats x25

To 2nd switchback: Jumpsquats x25

To the top: Arm Circuit

REVERSE & REPEAT

REVERSE & REPEAT back up

Return coupons

Abs: BBS x20, Pickle Pounders x20, Lance Armstrong x20

Suicides: each parking lot line to other curb, plank until all done

Circle up: dealer’s choice: Playpen – Hello Dolly x20

COT:

Number off & Name-O-Rama

BOM:

As we move into the holiday season, let’s think about how blessed we are and not get caught up in how we are going to “provide” the silly things for the ones we love. Bless those around you, in your community. Use whatever resources you have, do not be selfish — time, finances, talent, etc. Give back this Christmas season!

Moleskin:

It was a great morning, covering a good deal of ground and carrying plenty of extra weight. Great to have Patty join the PAX, and to see High Tide check out a Knoxville AO! Looking forward to giving back to the community in the name of F3 this December!

Tuesday at the Fair

The Scene 72 and clear

F3 Welcome and Disclaimer

THE THANG
COP (all IC)
SSH x 20
Mountain Climber x 15
Merkin x 20
Hello Dolly x 20
BACF x10
BACR x10
Flutter Kick x 20
Box Cutter x 15
BBS x 20

Mosey up stairs and down to amphitheater

11’s
10 Merkins on north side of amphitheater
1 BBS on south side

Mosey past the BIG GOLD BALL, then to the WEDGIE (watch out for the train!). Grab a battle buddy.

DORAS
Doras up the wedgie: Merkins x10 at top; 150 combined LBC at bottom.

Mosey back to fountains

COT
Number off & Name-O-Rama

BOM
Let’s be inclusive of “the new guys”. At work, at church, at F3, wherever. Let’s set out to make an impact on those around us! Press in, encourage, and keep up with those guys!

MOLESKIN
It was a mosey-heavy morning. We picked up Paula Deen as he was running by the fountain before we started. This guy is training for a 24 hour race AND a marathon! He gets the “fastest mosey” award for the day. 11’s at the amphitheater took up a good amount of time and really helped us log some mileage. The 15 PAX left their chatterboxes at home, today. Excited to see Paula Deen and Simone (so named because of years of gymnastics experience) show up more in the future and take their places as leaders!

The Basics…

THE SCENE
72 and clear

Welcome and Disclaimer
THE THANG
COP (all IC)
Cherry Pickers x10
This Right Here x10 sec
That Right There x10 sec
BACF x10
BACR x10
Michael Phelps x10
Merkins x20

Mosey to coupon pile and grab two:

 

Coupon Work
Overhead press x20
Merkins x20
Chest Fly x20
Merkins x20
Alternating Curls x20
Merkins x20
Tricep Extensions x20
Merkins x20
Weighted Squats x20
Merkins x20
Return coupons

Indian run to concrete wall at parking spaces on middle road.

Wall Sit x60 sec

Mosey up stairs to top road, then down two hills. Grab a battle buddy

 

DORAs
Doras up both hills: Merkins x10 at top; 275 combined BBS at bottom.

Mosey back to AO

MARY (all IC)
Hello Dolly x20
Flutter Kick x20
Lance Armstrong x20
Mountain Climbers x20
Pickle Pounders x 20
Merkins x10 OYO

COT
Number off & Name-O-Rama

BOM
How can we help those around us? The people we know, that we don’t know, our families, people we see every day, people we’ve met for the first time: how can we lift them up? Well, just keep it simple, stupid and get back to the basics: encourage one another. Encourage in their struggles, in their strengths, hardships, celebrations. Something as small as “you’re doing a great job, keep it up” can make all the difference in someone’s day.

Support scripture: 1 Thessalonians 5:9-11; Hebrews 3:12,13

MOLESKIN
The 12 PAX brought plenty of chatter with them to start off their Friday morning. Encouragement throughout the workout was present and very needed as we all struggled thinking of a total of 275 BBS at the end! Welcome Snowden! Looks like rain later in the day, glad we beat it and got better together.

Just Keep Swimming

THE SCENE
72 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x15 IC
Rockette x10 IC
Merkin x20 IC
Flutter Kick x 20 IC
Merkin x20 IC
Hello Dolly x20 IC
Merkin x20 IC
Pickle Pounder x20 IC

Mosey to grab 2 coupons

Coupon Circuit
Curl x25 OYO
Row x25 OYO
Fly x25 OYO

Mosey to weekday AO and choose a line

Burpees
Burpee x10 on each side of line, jump over line each “up” count (OYO)

Mosey to bottom of cardiac hill

Cardiac Circuit
Bernie Sanders up cardiac: burpee x10 at 1st switchback
Run to 2nd switchback, merkin x20
Run to top, Jump Squat x20
Rinse and repeat

Mosey back to weekday AO

Indian Bearcrawls
Form two lines.  Bear crawl inch worm in two lines

Mosey to playground, find bench

Bench Circuit
Dip x20 OYO
Derkin x20 OYO
Step-up x20 each leg OYO

Mosey to parking lot on the side of the playground.

Suicide Sprints
Break into two groups and do 3 sets of suicide sprints
Mosey back to AO

Abs
BBS x30 IC
Side crunch x15 each side IC
Homer/Marge IC
Never cross dolly x10 IC
American Hammer x15 IC

COT
Number Off and Name-O-Rama

BOM
1 John 4:1-4 Let’s have the courage to stand up against the evils of the world, to test the spirits that are not from the Lord, to rebuke the sin and temptation that is so rampant in our nation and world as a whole, if we don’t fight it then we will be consumed by it; let’s be consumed by the SPIRIT OF THE LORD!
MOLESKIN
Glad to have some FNGs on a Saturday! Everyone was pushed and did a great job of finding their limits; not a single PAX gave up or slowed down past what was needed to keep going!

 

Shared Burden…

THE SCENE
80 and sunny

THE THANG
COP
(IC): Cherry Pickers x 10, Rockettes x 10, Windmills x 10
Mosey up road and down cardiac hill, then to coupon pile past baseball fields

Coupon Circuit
Grab 2 coupons and circle up
a. Overhead press x 30 (IC)
b. Bicep curls x 20 (IC)
c. Tricep extensions x 20 (IC)
d. American Hammer with coupon x 20 (IC)

From here on out be sure to share the duties of carrying the CMU

Mosey to AO to grab CMU, mosey with CMU to bottom of cardiac hill

Circuit with CMU
a. Sprint 10 light posts, burpees x 5 @ 10th light post, run backwards 10 light posts, mountain climbers x 10 @10th light post
b. Sprint, jump squat x 15, grapevine right x 5 light posts, BBS x 20
c. Sprint, merkins x 15, grapevine left x 5 light posts, dive bomber x 10

Mosey back to AO with CMU and set it down
Abs
Flutter kicks x 20, BBS x 20, Hello Dolly x 20 (All IC)

COT
Number off (3) and Name-o-rama

BOM
The purpose of this workout was to share a weight. The CMU, as life often is, was quite heavy and a burden. I want us to remember to share with our brothers: share the good and the bad times, don’t hold back, give all you have to help them out. This can be physically, spiritually, emotionally. Help with everyday tasks, be honest with each other. Older men in our lives have more than likely been through the same times and struggles, younger men will likely go through them at some point, and men our age are possibly experiencing them currently. Let’s use this to build each other, learn from each other, and build one another up!
MOLESKIN
PAX presence this afternoon was weak, we had some out on injuries and for work. We are tired and sore from carrying the CMU all over The Asylum. Goes to show that the more brothers that are present to support you, the easier life is. You will learn more, pour into others more, and be fulfilled to a greater extent. Let’s get out there and support each other this week! How can I help you?

Submitted by Hooker