F3 Knoxville

Author: Nair

LBCs in the cold

THE SCENE: A balmy 20 degrees with some snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office. Supine straddle hops (snow angels) in cadence in the football field.
THA-THANG:

  • 100 LBCs, run a quarter mile
  • 75 LBCs, run half a mile
  • 50 LBCs, run three quarters of a mile
  • 25 LBCs, run a mile
  • When finished, circle back to the 6 and pick up where they’re at

MARY:

Gas pumps, Peter Parker’s x10 each
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:
It’s hard to beat someone who doesn’t stop
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

12 days of Christmas

THE SCENE: Low 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two reps at each station served as a demonstration/warm up
THA-THANG:
12 days of Christmas style workout using light posts as stations. Add a station each round, performing all previous stations before moving on

  • 1 burpee by the tree on top of Mt Crumpet
  • 2 blockees
  • 3 diamond merkins
  • 4 BBS
  • 5 jump squats
  • 6 iron mikes
  • 7 flutter kicks
  • 8 monkey humpers
  • 9 WWII sit ups
  • 10 Peter Parkers
  • 11 x factors
  • 12 body builders

MARY:
Ab burn 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/BOM:
Leadership is influence. Nothing more, nothing less
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Revenge of the EMOM

THE SCENE: A bit unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up lap to pavilion and back

THA-THANG:
Partner workout, Dora style. One partner does the work, the other runs to opposite side of grindstone and back, then switch out. 1 minute EMOM timer going the whole time. 3 burpees for whole PAX when timer goes off

  • 100 Thrusters
  • 200 Iron Mikes
  • 300 Gorilla Humpers
  • 400 mountain climbers

Rinse and repeat when done

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:
“If it is to be, it’s up to me”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifters 12/11. Brew ruck about 12/18

Burpee EMOM

THE SCENE: Surprisingly warm morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10 in cadence
THA-THANG:
3 burpee EMOM while working on the below exercises. We worked for 44 minutes after the warm up, so it was 132 burpees total. Once list completed, work your way back up from the bottom

  • 100 thrusters
  • 75 cross court runs
  • Merkins
  • Iron Mikes (2 count)

MARY:
No Mary. We worked the whole 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:
A shirt word on thankfulness, including for all F3 gives us and our community
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hit the quad

THE SCENE: Cool but clear morning at Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx15

Thighmasterx15

 

THA-THANG:
Mosey to the tennis courts and use the hill next to it for the run. Battle buddy up and then work through the list of exercises. One partner Bernies up the hill, does 5 Bobby Hurleys and then runs down. Partners then switch. Both partners perform one round of exercise before moving to the next. Rinse and repeat

  • Hill Billy Squat Walker
  • Ballerinas
  • Iron Mikes
  • Imperial Squat Walkers
  • Daniel-son
  • Monkey Humpers
  • Al Gore

MARY:
Thigh masters x 16 followed by pax roulette
COUNT-OFF & NAME-O-RAMA
9, including Snow Bird, down range from Raleigh
CIRCLE OF TRUST/BOM:
If you surround yourself with the right people, there is no issue with being influenced by those around you
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout at Bombshelter tomorrow! Community give back workout upcoming