F3 Knoxville

Author: Napster

Totem Pole (Climbing up to get down)

THE SCENE: Bit nippy but glorious morning before the storms come.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 Side Straddle Hops (again)

Little Baby Arm Circle (forward and backward)

Single Mosey Lap
THA-THANG:
Totem Pole Style Workout.

  • 5 Merkins, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, 40 Ankle Taps, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, run a lap

MARY:
Flutter kicks and LBCs to wrap it up

CIRCLE OF TRUST/BOM:
Love my time here in Alcoa F3.  It has been over 3 years of hot, snowy, frigid, downpours and few perfect temp days of hard workouts but I loved every minute of it.  Going to miss the amazing history lessons from Hammy, trying to keep up with Snorkel, Veep’s odd funnel stories, beer rucks, heart felt messages from Drifter, carrying bowling balls, turkeys, and swords around like it’s normal, dressing up as Mario with Snorkel as Luigi, Waxjob Hill, The Educator, Mt. Crumpet, Hellbender Bend,  and I am going to miss all the encouraging words by each and every member that passed my way.  See you all in the gloom some day soon.

ANNOUNCEMENTS:
Welcome FNGs Boots and Opie.

Kracken at the Tracken

THE SCENE: Gloomy but warm at the Tracken
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 side straddle hops, since Moses asked for it

Tommy Boys OYO – Swing arms back and forth (fat guy in a little coat)

Little Baby Arm Circles forward and backward

THA-THANG:
Insert information about the workout.

  • Moseyed to the Tracken (track)
  • Began a Kracken, 8 stations, do 50 of the exercise listed, run a lap, pass the exercise you did and start over on the next one.

 

  • 50 Merkins
  • 50 Squats
  • 50 WW2 set-ups
  • 50 Burpees
  • 50 Iron Mikes
  • 50 Monkey Humpers
  • 50 Mountain Climbers
  • 50 Bobby Hurleys

MARY:
Some Flutter Kicks LBCs to finish it out.

CIRCLE OF TRUST/BOM:
Just expressed gratitude for F3 and all it has done for me, at the beatdown and out in the real world.  I will truly miss this group and will drop in every chance I get.

ANNOUNCEMENTS:
Napster is moving, last day and Q, tomorrow at the Bomb Shelter

Pizza in the morning, pizza in the evening, Pizza at Sandy Springs

THE SCENE: OTB, 38 degrees with 8 mph winds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Little Baby Arm Circles

Cherry Pickers
THA-THANG:
Start at the crust of the pizza.  8 slices of pizza form the circle.  Do the posted exercise for that slice.  Run to center do 5 burpees, proceed to the next slice.

  • WW2
  • Merkins
  • Squats
  • Peter Parkers
  • Squats
  • Hand Release Merkins
  • Mtn. Climbers
  • Big Boys

Repeat for each size of pizza.

Small pizza x5

Medium pizza x10

large pizza x15

XL pizza x20

XXL pizza x25

MARY:
20 (4ct) – Flutter Kicks

LBCs for 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:
Consistency is key, stop talking yourself out of doing things that appear difficult, start talking yourself into doing those things.  The reward you receive is worth so much more when you accomplish the things you originally thought you could not do.

Donkey Kong is a beast, be like Donkey Kong

THE SCENE: Dampness filled the air from the left over rain the day before
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4ct)

Little baby arm circles forward x 10

Little baby arm circles backward x 10

Cherry Pickers x 5

Bobby Hurley’s x 10

THA-THANG:
Mosey to church for a game of Donkey Kong.

Arcade games used to cost 25 cents, so to play you must pay the price but in merkins but on this arcade you must do so every level.  Then progress side to side of the parking lot jumping barrels (CMUs) and stopping to do each exercise along the way.  Start the next level but increment exercises by 5 each level.

The level goes as follows.  Pay your 25 merkins, lunge to the next exercise.

5 Mtn. Climbers, jump barrels, 5 Monkey Humpers, jump barrels, Speed ladder, jump barrels, 5 WW2 Sit-ups, jump barrels, 5 Iron Squats, jump barrels, and finally 5 burpees.  Start back at the beginning repeat but increment exercises to 10 until you reach level 5 and do 25 burpees, then enter the Bonus level.  Running laps around the parking lot until time or the 6 finishes.

 

MARY:
Plank, Captain Thors, Low Plank Peter Parkers, LBCs, and Flutter Kicks

CIRCLE OF TRUST/BOM:
Get outside your comfort zone.  Personally I am making it a focus to things that seem difficult or uncomfortable and outside my comfort zone.  Staying in your comfort zone is just that, comfortable, but it is hard to make any real progress if you stay in that comfort zone.  You end up spinning your wheels.  Pushing yourself outside of that zone will open up more opportunities.  Look at things in your life that might be uncomfortable/difficult but you know you need to get them done, get out of your comfort zone and get after it.  Doing these uncomfortable/difficult things on purpose now will make the surprise difficult things much easier when they pop up, because you will already be used to doing things outside your comfort zone.

ANNOUNCEMENTS:
COMING UP: OTB on January 4th, 6th, and 8th at Sandy Springs park starting at 5:30.

Asylum CSAUP on 1/30

The Assembly Line

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Played text to speak, side straddle hops, little baby arm circle, and cherry pickers.
THA-THANG:
The Assembly line:

  • One man at each CMU setup in a line.
  • One extra man at the F-Bomb (60 pound over sized bag about 50″ wide)
  • While the one pax carries the F-Bomb down to the road and about 100 yards roundtrip.
  • The rest do one of 10 exercises(listed in pic below), once he returns, he goes to the end of the line and everyone moves up a space.
  • Switch to the next exercise.

MARY:
Flutter kicks and box cutters
CIRCLE OF TRUST/BOM:
I have been treating some of my daily life like an assembly line.  There are large task that I need and want to finish and by setting aside a little time every day, I have started to complete some of these things.  Nothing is too large to accomplish or overcome.  Sometimes it takes a whole assembly line of support, or you learn how to do the next part of the assembly line and you keep moving.  Eventually you get a finished product.
MOLESKIN:

F3 Workout