F3 Knoxville

Author: La-Z-Boy

Bags N’ Buckets

THE SCENE: 49 Degrees, surprisingly warm, glorious day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Toy Soldiers IC x 15
  • Rockettes (Left Leg First) IC x 10
  • Merkins IC x 10
  • SSH IC x 25
  • Body Builders IC x 8 or 9ish

THA-THANG:

  • Take the Long Way Around
  • Mosey around the baseball fields, Ascending Squats at each Lamppost (Try not to throw your back out!)
  • Plank it up in the parking lot
  • Wheel of Merkin OYO x 5
  • Mosey to the Cans and pick up something Heavy (Sandbag, Bucket or CMU), mosey to Soccer Field
  • Dora 1-2-3
  • 100 Mtn Climber Heel Taps
  • 200 BBS
  • 300 Plank Jacks
  • Farmer Carry one or two (Pax Choice) to Midfield and Switch
  • Split into 2 Teams – Relay style
  • Relay Number 1 – Bear Snake Moan to Midfield and Back
  • Relay Number 2 – 2 Pax Double Farmer Carry to Midfield and Back. Remaining Pax does Rocky Balboas/Mtn Climbers
  • Relay Number 3 – AYG Sprints
  • Grab something heavy and hoof it back to the AO with some Lunges mixed in

 

MARY:

  • Hello Dollies IC x 25
  • Caterpillar Merkin Tap Outs IC x 5 (Yes we can do one more!)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Father isn’t always what you may think it is. We can show love and acceptance that can really make a difference to the people in our lives. My Father-in-Law showed me what it was like to be welcomed into a family.
MOLESKIN:
Great turnout this morning, with a visitor from Davidson (Kwame), who brought us the gift of an FNG this morning (Podium) it was a challenging workout. I thought I was going to have to turn the Q over this morning after throwing my back out in the first 10 minutes… It was great to see the PAX step up when I went down. I am always humbled when I’m around these guys. Thanks for pushing HIM’s!
ANNOUNCEMENTS:
Hardship Hill on May 19th & I was getting my phone for the rest… Check the announcements section of F3Knoxville

GoldiBlox

THE SCENE: Drizzly, Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squat IC x 10
  • Merkins IC x 10
  • Nancy Kerrigan IC x 10

THA-THANG:

3 Man Teams – 4 Circuits

Circuit I (2x Through running until PAX completes)

  • A – Goblet Squat
  • B – Burpee
  • C – Goldi-Blox (Travel Exercise)

Circuit II

  • A – Brick Switch Merkins
  • B – American Hammers
  • C – Weighted Lunge

Circuit III

  • A – Weighted Calf Raise
  • B – Rock Climber
  • C – Squat Walker (Weighted Duck Walk)

Circuit IV

  • A – Squat & Press
  • B – Merkins
  • C – Broad Jumps

Sprint 2x Through

 

Quarter Pounder (Cheese Optional)

  • Run 25 yards – 25 Merkins
  • Back Peddle – Run 50 Yards – 50 Squats
  • Back Peddle to start – Run 75 Yards – 75 American Hammers
  • Back Peddle to start – Run Full Length of the Parking Lot – 100 SSH

MARY:
We ran out of Time – I had Colt 45’s planned though
COUNT-OFF & NAME-O-RAMA

16 PAX
CIRCLE OF TRUST/BOM:

The common denominator in all of these mass shootings, and the sexual misconduct violations are that all of the perpetrators are MEN. It’s men that are hurting our women and children. It stresses the importance of pulling men out of isolation and into community.

MOLESKIN:

With all of my mis-q’s today it felt like a VQ. I’m thankful for you men that I consider brothers. Thankful for your support and your leadership. Iron truly sharpens Iron.
ANNOUNCEMENTS:
See Announcements section

Nice & Low Impact

THE SCENE: It was Cold!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 40
  • WGM (World’s Greatest Merkin) IC x 5
  • Rockettes IC x 15
  • Merkins OYO  – 2 Minutes
  • BBS OYO – 2 Minutes
  • Burpees OYO x 10

 

THA-THANG:

Circuit 1 –

  • Gorrilla Shuffle Line Dance- OYO
  • HR Merkins x 2
  • Gorilla Shuffle x 3 to the Right
  • HR Merkins x 2
  • Tuck Jumps x 2
  • Bear Crawl FWD x 10
  • Rinse & Repeat to the Left and Make your away across the Soccer Field
  • 10 Burpees and take a Hot Lap around the Field – Plank it up Center Field

 

Intermission

  • Rock Climbers IC x 15 (Not Mountain Climbers those are standing)
  • Plank Jack IC x 15
  • Dips OYO x 25 (4 Sets)

 

Circuit 2 –

  • Caterpillar Merkins OYO x 1 Ascending to 5
  • Add Lunge (ea leg) for every Merkin – work your away across the field
  • 10 Burpees – Take a Hot Lap

 

2nd Intermission

  • Plank it up Mid-Field
  • Absolutions – Hi Plank – Lo Plank – Lo Plank Jacks on a 6 count IC (I forgot the In-Out Motion)
  • Then 15 OYO (Cuz I can’t breathe)

 

Then my workout ran short … so we did 11’s

  • Start 0 – 11
  • Merkins Southside
  • BBS Northside
  • Lunge North
  • Run South

 

Back to the AO

MARY:
10 Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gap between who you are today and the Man you are meant to be is called the Gap to Greatness. This can be overwhelming or motivating depending on how fiercely you are closing that Gap!
MOLESKIN:
Getting the Band back together again. We had a lot of old school guys come out that we haven’t seen in a while. Since Tank was making a comeback on his Tankle, we had to make sure we kept it nice and low impact. I did however not make good on my promise to keep it under a mile… Great work Men! Thanks for coming out

Just Merkin it

THE SCENE: 38 degrees, a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins x10 OYO
Squats 4ct x25 IC
Merkins x10 OYO
Mtn Climber 4ct x25 IC
Merkins x10 OYO
SSH 4ct x 25 IC
Merkins x10 OYO
Plank Jax 4ct x 25 IC
Merkins x10 OYO
Burpees x10 OYO
Merkins x10 OYO

THA-THANG:

Indian Run base of Madderhorn
Merkins x10 OYO
Lunge to the light and spread out
180 Degree Burpees x10 OYO
Back to the base and AYG Sprint to the Pavalawn
Argue about where the light switch is for awhile
Split Lunge x 10 ea leg with 5 count hold IC
Pike Merkins x 15 OYO
Dips x 25 OYO
Pike Merkins x 15 OYO
Dips x 25 OYO
Ascending Pull ups & Merkins
Start 1 & 1 work your way up to 10 & 10
LBC’s x 25 OYO
Top of Madderhorn
Lunge down to the light
Gather at the base for Indian Run back to AO

MARY:

Belly Buster – 10 count
LBC 4ct x 25 IC
Belly Buster – 10 Count
PIckle Pounder x 15 IC – (Thank you Zygote)
Merkin 4ct x 20 IC

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
When it’s time to make a decision. If it’s not an absolute Yes… It’s a No.
MOLESKIN:
Strong crew at the Dog Pound today. There were some flashbacks of the Merkin challenge last summer and some groans about the 180 degree Merkins. All in all, great group out. Praying for Ribbed and his family.
ANNOUNCEMENTS:
NA

I’m a Classic Man – F3 Classic

One comment

THE SCENE: 48 F – Crisp & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack x 10 IC
  • CDD x 15 OYO
  • MTN Climber x 15 IC – keep plank
  • Merkins (4 ct) x 10 IC – keep plank
  • Thruster Merkins x 10 OYO – keep plank
  • BabyArm Circ fwd/back x 10 IC
  • CDD x 15 OYO
  • Tempo Squat x 10 IC – Hold for 10 count on 10

THA-THANG:
Grab a #BattleBuddy

  • Classic Dora 1-2-3 (100 Merkins, 200 BBS, 300 Squats) Mosey When Finished
  • CDD x 15 OYO
  • Wind Sprints to the Silver Truck
  • At the Pavilion – Partner A 20 Step Ups/Partner B Penguins until A is finished then switch x 3
  • 1 AYG Sprint to the Silver Truck

MARY:

  • LBC x 25 IC
  • Side Crunch x 10 IC ea side
  • ATM’s

COUNT-OFF & NAME-O-RAMA
14 Pax & 1 FNG Henhouse
CIRCLE OF TRUST/BOM:
Pride is a double edged sword. It can be used for good or bad. It is probably the source of many foolish moments and mistakes we have made. However, if we can learn to harness or bridle our pride, we can begin to direct it to work For us, instead of Against us. The challenge is to start learning when your pride gets out of line and how reign it back in.
MOLESKIN:
Great day of work. There are a lot of Cheetah’s here that killed it on the Sprints. I’m pretty sure Woodshack was feeling the heat.
ANNOUNCEMENTS:
#tttp, 2 year Potluck and fellowship, Moses is organizing a Car Pool to the Truck Stop for Csaup