F3 Knoxville

Author: Nair

Leg day at the landing strip

THE SCENE: A little chilly. Summer can get here whenever it wants to
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Nair warm up. A lap to the pavilion to the starting point for the beatdown
THA-THANG:
Three stations along the greenway, along the stretch from the pavilion to the bridge. We need a name for this area. Nasir’s runway has been suggested before, but I’m thinking the landing strip fits. Anyways, back to the back blast. At each station, do the exercise and continue on to the next. At the end, run back to the beginning and do another round. Repetitions increase each round, going from 2 to 4 to 6, etc. exercises as follows

  • Squats
  • Step ups
  • Monkey humpers

MARY:
Thigh masters x10 incase anyone didn’t get enough legs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“A disciplined mind leads to happiness. An undisciplined mind leads to suffering” the Dalai Lama
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death by Dora

THE SCENE: Cool but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH
THA-THANG:
Dora style workout with death by squats mixed in. If you don’t finish the squats in the minute, reset count back to one and continue. Run for the Dora was across the grinder and exercises were as follows

  • 100 shoulder press
  • 200 lunges
  • 300 curlS

MARY:
Flutter kicks x15, LBCs for time

COUNT-OFF & NAME-O-RAMA

7 including a 2.0


CIRCLE OF TRUST/BOM:
“Courage is not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear” Nelson Mandela
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal 2/21

THE SCENE: Cool but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH ICx10
THA-THANG:
Go down to the greenway by the grinder.  Smuggler deemed this “Nair’s Runway” due to my habit of using this stretch. Starting at the asphalt patch before the pavilion, cycle through squats here, run to the benches and do step ups, run to the bridge and do big boy sit ups before running back to the start. First round is 2 reps, second round is 4, third round 6, etc.

 

MARY:
A little Pax roulette of thigh masters, tempo squats, flutter kicks, tempo Merkins, gas pumps and LBCs
COUNT-OFF & NAME-O-RAMA
5+1 2.0 on Webelo

CIRCLE OF TRUST/BOM:
People will forget what you said. People will forget what you did. But people will never forget how you made them feel
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Little baby giraffe legs

THE SCENE: Upper 30s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No
THA-THANG:
Partner workout. Each partner takes a turn with the exercises while the other runs from the park benches to the bridge and does 5 big boy sit ups. Switch when they get back, each partner having a turn before moving to next exercise

  • Iron Mike
  • Jump Squat
  • Step up
  • Split squat
  • Al Gore
  • Captian Morgans

MARY:
The beatdown as a bit light on legs so we ended with thigh masters x16
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:
Put first things first.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg day!!

THE SCENE: Cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Short mosey around the playground .
THA-THANG:
Planned partner workout, but with 3 HIMs present modified to taking turns between the three of us. 1 member rolls a die three times to determine location, exercise and rep count. Other two do steps ups while they wait for first to return and then rotate out

  1. bridge
  2. pavilion
  3. playground
  4. grinder
  5. road by the cars
  6. picnic table

1. BBS 2. LBC 3. Jump squats 4. flutter kicks 5. Box cutter 6. Iron squats

Rep count: 10, 5, 10, 5, 10, 20

MARY:
No 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:
I tend to find inspiration in weird places. My kids have been watching Encanto all the time recently and one of the songs sticks with me. It’s about the “strong one” and at one point she says “I’m pretty sure I’m worthless if I can’t be of service.” That reminds me of the pressure sometimes us men can feel, but we need to step back and make sure we realize that it’s not true.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.