F3 Knoxville

Author: hotsquat

Guess who’s back. Back again

THE SCENE: mid 50’s this morning. It felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X20 each way

SSH X20

TEMPO SQUATS X10

Windmills X10

THA-THANG:
4 stations. Approximately 10ft apart

Do workout at each station: Catalina Wine Mixers, Leg Raises with Oblique lift, Heel touches, X-factors

Barrel Roll to next cone then Inchworm back to start

add reps each time:

X10, X20, X30

MARY:
Super mand and Side Crunches in cadence X10
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:
Sometimes it’s good to go back and do a workout that you’ve done before.
MOLESKIN:
This beat down is similar to my first Q. I wanted to see how I’ve changed and improved since.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rainy Wet Kraken

THE SCENE: 65⁰ and steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X10

HIGH KNEES

BUTT KICKS

FRANKENSTEINS

Mosey around and into pavilion
THA-THANG:
Captain Morgans (Spiced Rum Squat) X20 per side
Mini Jack’s X40
Jack Squats X40
Box Jumps X40
Alt V ups X40
Spiderman Merkins X20
Bulgarian Squat X20 per side
Side Crunches X20 per side

Do exercise then run the loop

MARY:
Box cutters X20

LBCs for time
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:
Rember your why and make that your focus
MOLESKIN:
I am leaving in a week and a half to do a hike of the GSMNP boundary, and I made a post about it in the Smokies Facebook Group page. After that I recieved lots of good lucks and comments and my first reaction “now I have to finish.” However, I reminded myself that the real reason I’m doing this is to push myself and have a good experience. I had to remind myself of my why.

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

Run to the hills

THE SCENE: 50⁰ and rainy. Just enough to cool you off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X10

TEMPO SQUATS X10

TEMPO LUNGES X10 EACH LEG
THA-THANG:
Mosey over to the cross walk of Cedar Street

Muchos Legos X10

Run to the Mtn. View intersection

Bolt 45’s X5

Run back to the bottom of the hill

Rinse and repeat

MARY:
Mosey back to the AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A leader is one who knows the way, goes the way, and shows the way. —John Maxwell
MOLESKIN:
This is something I’ve decided I’m going to work on with the team that I lead. Also, the best thing we can do to get more PAX members out is to continue to lead by example
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Games and Thangs

THE SCENE: Spring time for the Arsenal. 50 degrees out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Musical Run:

PAX split into two lines across court. One of the PAX runs and high fives the first person in the opposite line. Everyone continues to run and do SSH while in line. A timer goes off every 30 seconds. When it goes off the PAX member running has to stop and do monkey hampers for 15 seconds while rest the PAX does Squats
THA-THANG:
Card Game

Rock paper scissors

Tic tac toe

Patty Cake

Partner up and farmer carry down court buy in. Play each game with partner

MARY:
PAX roulette
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 

“There are two types of people who will tell you that you cannot make a difference in this world: those who are afraid to try and those who are afraid you will succeed.”

– Ray Goforth
MOLESKIN:
I just wanted to brag about my job as a marital arts instructor. Since I was 15 I’ve been told to get a “real job.” I could’ve listened to those who were afraid to put themselves out there, or those who wanted to do better than me, but instead I used it has motivation to push myself. I love what I do, and I will always continue to do it!
ANNOUNCEMENTS:
Monday is the Anniversary of the Arsenal. Challenge for everyone is to bring an FNG or a PAX member who’s been absent

Droppin BOMBS

THE SCENE: Nice and warm 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X7

WINDMILLS X7

OVERHEAD CLAPS X15
THA-THANG:
B- BLOCKEES X50

O- OVERHEAD PRESSES X100

M- MERKINS X150

B- BIG BOYS X200

S- SQUATS X250

PAX partners up and splits the rep count. One member does exercise while other PAX does cross overs to bridge and back. At MERKINS, switch to farmer carry CMU to 4th light pole and back

 

MARY:
ABCs to spell BOMBS

LBCs for time
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:
If everyone is above average, then that is the new average
MOLESKIN:
I read a book called “The subtle art of not giving a f@#$k” and it’s a good perspective that goes against what is conventional told. Instead of trying to always be above average, challenge yourself to be the best you can be, no matter where you fall in the “rankings”
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.