F3 Knoxville

Author: Nair

Sprint work

THE SCENE: Beautiful morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Oval Office, high knees, butt kicks, Frankensteins down first straight away
THA-THANG:
Series of sprints followed by 10 BBS and 10 squats. Walk the rest of lap to the next starting line for the next sprint. We got through a 100meter, a 200 meter and a 400 meter. After this we moseyed around the track with stops for sets of exercises

MARY:

flutter kicks, BBS, LBC, V ups.
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:
Had to adapt this week. I injured my hands over the weekend and wasn’t going to be able to make it out to F3 due to inability to grip or put weight through hands. Instead, I took Q and designed a workout to allow me to still be out in the gloom

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dog pound CSAUP next week, Arsenal 2.0 workout the following week. Keep an eye out for more information about OTB 2.0 workout with FiA on October 30th

Mog Mile

THE SCENE: Warm but comfortable morning at Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office
THA-THANG:
19 reps of each of the following  rinse and repeat for time with a goal of 4 rounds to complete a mile. The CMU cannot leave your body at any time or you have to restart your round

  • Ground to overhead
  • Front squats
  • Hand offset Merkins (19 each side)
  • 400 meter run

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:
The Mog Mile is a workout designed in honor of the Army Rangers and Delta Force soldiers who fought through the streets of Mogadishu following a helicopter crash. The armored convoy that was supposed to provide cover for them went too fast, leaving them on foot. Despite being left without the help they wanted and needed, they put their heads down and went to work. The 19 reps today were in honor of the 19 who died during the mission

 MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
We need to have ideas for the rope obstacle for hardship hill

Modified Murph

THE SCENE: 67 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Short mosey to show the run course of the workout
THA-THANG:
Modified Murph workout, replacing pull ups with sit ups. Broken into 10 sets for the pt with a run at each end. The run totaled a little short of a mile each time

  • 10 big boy sit ups
  • 20 merkins
  • 30 squats

MARY:
Those who finished the thang early started another round. No time for Mary
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 man was traveling India when he stopped at a village that used elephants for travel and other purposes. The elephants were tied up with ropes they could easily have escaped.

The man asked the villagers about this and was told that the same ropes were used from when the elephants were babies. They learned that the rope was too strong and by the time they were grown they accepted their limits and didn’t try to pull the rope anymore

Far too often we do the same. We accept limitations that we could overcome if we tried. It’s important to keep pushing ourselves and not accept limits

MOLESKIN:
Thoughts are with Postpone and Pinocchio’s family as well as with Nair’s friend Viktoriya
ANNOUNCEMENTS:
2.0 workout 8:30am Saturday at Arsenal

Christmas in July

THE SCENE: Gloomy morning. Rain came in about halfway through
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the greenway
THA-THANG:

A throwback to the 12 Burpees of Christmas, we ran down the greenway, with stations at each light post. We ran to the light posts in order, stopping at each one we have passed on our way back to do the exercises. Started at 1, PAX got to around 8 before Q rounded everyone up to complete the exercises at the end that we didn’t get to. Exercises are as follows

1 Burpee

2 Bodybuilders

3 Hand Release Burpees

4 Single Leg Burpees

5 Double Merkin Burpees

6 Tempo Burpees (4 count on way down of Merkin)

7 Iron Burpees (Iron Mike at top of Burpee)

8 Shoulder Tap Burpees

9 Peter Parker Burpees

10 Burpee Broadjump

11 4 count Bearpee

12 Jackees

MARY:
20BBS
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:
Story of a boy and girl. The boy traded his marbles for the girl’s candy, but kept his favorite marble for himself. That evening, the girl was happy with her new marbles, but the boy couldnt help but think that the girl had cheated him as he had cheated her. It is best to approach relationships giving it your all, because if you hold back, you may be less pleased with your relationship.s
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Self Dora

THE SCENE: Beautiful morning at bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

cherry pickers x5
THA-THANG:
100 reps of each of the following at the grinder. When a rest is needed for the pt, run to troll bridge and back

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Shoulder tapsx15, hello dollyx15, heel tapsx40, cash out with LBCs
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:
“They” is the most dangerous word in the English language. We are all one people, more alike than not alike
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.