F3 Knoxville

Author: La-Z-Boy

Firecracker 400

THE SCENE: 78 and Muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • BA Cir IC x 10
  • Cherry Picker IC x til we lost the PAX
  • Stretch it out

THA-THANG:

  • Complete exercise round and run to the split and back. All Exercise are with CMU
  • Lion King x 25
  • OH Press x 25
  • Brick Switch Merkins x 25
  • Goblet Squat x 25
  • Curls x 50
  • Tricep Extension x 50
  • Rinse and Repeat

MARY:
Flutter kicks IC x 50
COUNT-OFF & NAME-O-RAMA
15 strong HIM’s
CIRCLE OF TRUST/BOM:
What is something that you are holding on to, that if you were to let go of would help you move forward in your life.
MOLESKIN:
It was great to see some visitors out this morning. We had 6 ruck in and out to add about 6 miles to their total today. Also 4 are on their way to complete the SuperOcho.
ANNOUNCEMENTS:
No Announcements at this time

500 Club + 100

THE SCENE: 80 degrees and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Circ IC x 10
  • Toy Soldiers IC x 15
  • Dry Run Through Tha-Thang OYO x 10

THA-THANG:

10 Workouts x 50 Reps (2 Count)

  • Hand Release Merkins
  • Bobby Hurley
  • V-UP
  • Bear Crawl Merkin
  • Prisoner Squat
  • Heel Tap Mountain Climber
  • Shoulder Tap
  • Lunges
  • American Hammers
  • Star Jack

MARY:

Dealer’s Choice

  • Sparky – LBC’s
  • Wagon Wheel – Superman Swims
  • WaxJob – Side Crunch
  • 10 more Star Jacks to round out the +100

COUNT-OFF & NAME-O-RAMA
15 HIM’s Got Better today!
CIRCLE OF TRUST/BOM:

“The Master in the Art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his education and his recreation, his love and his religion. He hardly know which is which. He simply pursues his vision of EXCELLENCE at whatever he does. Leaving others to decide whether he is working or playing. To H.I.M. he is always doing both.”

Aspects of our life can sometimes feel like drudgery. Going to work, coming home, working out, etc. If we are truly PURSUING EXCELLENCE in all that we do, we  should never experience this drudgery.

MOLESKIN:
These kids were quiet today. Our main mumblechattee’s were missing from the circle this morning. However, the men pushed hard today and many finished with a cherry on top of Matterhorn.
ANNOUNCEMENTS:

Cinco Ringo

THE SCENE: Sprinkly, HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Rockettes IC x 15
  • Toy Soldiers IC x 15
  • Twist your trunks Oyo
  • BA circ oyo
  • Merkins IC x 10
  • Colt 45’s

THA-THANG:
AMRAP – with CMU

  • Tap out Merkins x 5
  • Flamingo x 10
  • Clean and Press x 15
  • Lunge & Curl x 20
  • AM Hammer x 25
  • Hallelujah Run to the gate
  • Squats x 30
  • Rows x 💯
  • MARY:
    Colt 45’s
    COUNT-OFF & NAME-O-RAMA
    11
    CIRCLE OF TRUST/BOM:
    Strive for failure!!
    MOLESKIN:ANNOUNCEMENTS:

Circuitry

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

  • BA Cir FWD/REV IC x 6
  • Merkin IC x 10
  • Yoga Stretches – gotta get the hips loose

THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next

  • Station 1
    • Merkins
    • Shoulder Taps
    • Thrusters
  • Station 2
    • Squat
    • Lunge
    • Skater
  • Station 3
    • Mtn Climber – Heel Tap
    • BC Merkin
    • Plank Jack
  • Station 4
    • Am Hammer
    • Hello Dolly
    • Flutter Kick
  • Station 5
    • LBC
    • Turkish Get-Up
    • Star Jack

MARY:

  • Mayberry – Floor Wipers
  • Butters – BBS
  • Respect – V-Ups (Had to cut him short!!)

COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page