F3 Knoxville

Author: La-Z-Boy

White Winter Hymnal

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Farmer carry CMU to the can
  • Mosey to tennis court
  • Stretch it out

THA-THANG:
3 Supersets 5x through

  • 15 Double CMU Row, Crazy 8 curls, 12 Hi-Row
  • 10 curl and press, 20 OH Press, 20 Decline shoulder taps
  • 10 Thrusters, 20 Squats, 20 CMU step ups

MARY:
4 Burpees, 40 squats — Day 4 ✓
COUNT-OFF & NAME-O-RAMA
4 Bros
CIRCLE OF TRUST/BOM:
The group each shared battles with illness and specifically cancer that people in our circles are going through. BOM – was a story about my high school football coach drilling us into the dirt. When we were getting tired, he told us that we can’t quit and that he wanted to hear us yell back, “You can’t break me Coach!” Whenever I start breaking form or start getting tired, I try to remember that,  “You can’t break me!”
MOLESKIN:
Pentatonix was playing in the background as promised.
ANNOUNCEMENTS:
Convergence

Prayers for the Junk Family and Bartman’s co-worker.

21’s & stuff

THE SCENE: Relatively Warm for the Day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I washed my Weinke
THA-THANG:

  • 3 to a Group
  • Partner A/B are doing workout routine while Partner C does travelling exercise
  • Again, washed my Weinke
  • There were some Merkins, Broadjumps, American Hammers
  • Then I ran short on exercises so we did Sprints and 21’s

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be ready for the unexpected Temptation

MOLESKIN:
ANNOUNCEMENTS:

#EarnTheBird2019-DP

THE SCENE:  A little past chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Penalty Burpees (My Bad)
  • SSH IC x 25
  • Windmill IC x 15
  • BA Cir IC x 10
  • Tempo Merkins IC x 10
  • Little bit of this & that
  • Cherry Picker (DP Style) IC x 5

THA-THANG:

  • Mosey to the bottom of Plymouth Rock
  • 6:06 AMRAP
  • 16 Turkish Get ups Run to “The Rock” 20 Merkins
  • (It took the Mayflower 66 days to sail to Plymouth Rock in 1620)
  • Mosey around the island to bottom of the steps
  • Battle Buddy up for Dora Style –Partner A does Exercise/Partner B runs to Rock–switch
  • 53 single reps of the Following Exercises (53 – is the number of Pilgrims at the first Thanksgiving)
  • CDD
  • Merkins
  • Bobby Hurley’s
  • Squats
  • Lunges
  • 90 single reps of the following exercises (To represent the 90 Native Americans at the 1st Thanksgiving)
  • American Hammers
  • Flutter Kicks
  • Star Jacks
  • Shoulder Taps
  • OH Claps
  • x3 — The First Thanksgiving lasted Three Days
  • Take a lap around the median after 1 completed round

MARY:

  • Mayberry Punished us with 50 LBC’s, 20ish Gas pumpers, 20ish Hello Dolly’s – 10 merkins OYO for time

COUNT-OFF & NAME-O-RAMA
Lucky 13 HIM’s
CIRCLE OF TRUST/BOM:

Thanksgiving the Holiday was 1st put into place by George Washington for day of  “Public Thanksgiving and Prayer”. He called it a day devoted to “the service of that great and glorious Being who is the beneficent Author of all the good that was, that is, or that will be.” Abraham Lincoln made it a Federal Holiday. He called it a national day of “Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens.” — Let’s treat today as our own day of Thanksgiving and Prayer. Start a tradition or start a new one. Enjoy your families.

MOLESKIN:
We didn’t quite make 3 rounds of the Thanksgiving Feast. Mumblechatter was A+ today – You could tell the boys were excited to see Gus. We all thought the world of Tank for coming out in a neckbrace this morning to tough it out with us. Thanks for being brave Tank.
ANNOUNCEMENTS:
Donations for the Old Folks, Convergence on December 7th

THE SCENE: Cold and Snowyish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Walked through the importance of cadence and how to call it.

  • SSH IC * 15
  • Merkins IC * 15
  • Imperial Walkers IC * 15

THA-THANG:
Mayberry took over

 Partner Workout

  1. 50 pullups
  2. 50 Burpees
  3. 100 Merkins
  4. 100 V-Ups
  5. 200 Squats
  6. 200 gas pumpers
  7. Alternate between SSH, Flamingos and Step ups

MARY:
I-Beam took over and showed us how to run the ab cycle.

  • Six Minutes Of Mary aka 6MOM Routine, Mary An abdominal #Routine of no specific composition as long as it promotes #TBQ.  Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.

COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:
Junk delivered a great message that can be found here: https://f3knoxville.com/not-my-timing-but-yours/

Also, walked us through the importance of the BOM for our PAX. How the BOM is one of the biggest parts of F3 and shouldn’t be glossed over.
MOLESKIN:
Great turnout on a cold snowy day. We met at the Pav-A-Lon and had coffee brewing for coffeeteria at the end of the workout. Hardbody really brought donuts!!! Hopefully we demystified the Q and we’ll see a couple of guys jump on rotation.
ANNOUNCEMENTS:
Hardship Hill obstacles, 3rd F on 12/7

RAW – Tellier

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Tennis Courts and back
THA-THANG:
Zachary Tellier WOD – Modify up w/ CMU

  • 10 Burpees
  • 25 Merkins
  • 50 Lunges
  • 100 BBS
  • 150 Squats
  • 5 rounds total, start with just Burpees and then add next exercise for each round. Ex. Round 3 is Burpees, Merkins and Lunges.
  • Flutters & Colt 45’s to finish

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Honoring this hero brings a great feeling of thankfulness. No matter if everything is going perfectly or not, I can absolutely be thankful for all the life I get to live.

https://www.fallenheroesproject.org/united-states/zachary-d-tellier/

MOLESKIN:

ANNOUNCEMENTS: