F3 Knoxville

Author: Natty

Infamous

THE SCENE: Clear 30 degrees and cold (a double glover)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
12 Windmills IC, 7 Burpees, 19 Baryshnikov SQTS IC, 41 SSH’s IC
THA-THANG:   Everyone has on their ruck for entire workout except the damn Q who forgot his
Mosey to Rock pile

  • 12 MKNS & 7 Bobby Hurley’s
  • p/u a rock and run to track
  • Run lap around track, hitting bleachers / stairs all around
  • After each lap, in the Endzone perform 12 BBS & 7 Burpees, bear crawl with rock & ruck to the 19 yd line and perform 41 Goblet SQTS
  • Repeat lap sequence for a total of 19 min & 41 seconds
  • return rock to pile and back to AO

MARY:
12 superman’s IC, 7 Bruce Lee’s IC, 19 Hello Dollies IC, 41 Flutterkicks IC, Round 2= 12 Gas Pumps IC, 7 Captain Thors…then we ran outta time
COUNT-OFF & NAME-O-RAMA
Herbie, Geppetto, Fast-n-Easy & Natty
CIRCLE OF TRUST/BOM:
the true history of 12/7/1941 was not only an attack on Pearl Harbor, but also the US territories of the Phillipines, Guam, Midway, Wake Island and British colonies of Malaya, Singapore and Hong Kong as well as Thailand.  Remember the sacrifices our troops and allies made for freedom!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Get the Balance Right

THE SCENE: Cold, clear 32 degrees or so
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All with 2 Brix:  Tempo MKNS x 10, Tempo Squats x 14, IC x 10 each:  Seal claps, OH Press, OH Claps, Rows, Triceps Extension, LBAC’s (B)
THA-THANG:
Mosey to the track for the 1st time in Forever!

Run one lap around track

  • 1st & 10’s (Mkn’s & Burpee’s)
  • Stairs to do 11’s of Dips and Monkey Humpers
  • to field and hold Al Gore until all arrive
  • 50 BBS
  • return to AO

MARY:
All ex’s with a pair of BRIX:

Captain Thor’s 5 rounds,  Gas Pumps x 10 IC, Freddy Mercuries x 14 IC, Seal Claps Supine x 10 IC, Superman’s (I made it 1x with Brix and then said no…to finish out 10 IC). Fast & Easy was a trooper and the good ol’l Husker kept them the whole round
COUNT-OFF & NAME-O-RAMA
Fast & Easy, Herbie, Biojazard, Natty
CIRCLE OF TRUST/BOM:
Find your balance at work and home, challenge yourself to take on the real priorities…which likely are not the job
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
4 Year anniversary this Thgursday for Brickyard, please come and see the handoff

Best way to rest our ankles

THE SCENE: Cold, clear, ankle warming weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters x 10 IC (B), Lounge Act x 20 IC (B), Danger Zone’s
THA-THANG:
Mosey to Brickyard Corner and perform 10 Animal Style SQTS OYO, Mosey to Norm Hill and do 25 BBS–>sprint to top of hill and do 5 jump squats, quicksey down the hill & repeato.  After 2nd set of JMP SQTS hold plank until all have completed.

  • Run to end of road and perfor SSH until all arrived
  • Run up Brickyard Hill to 1st hill, perform Speedhumps (60 sec of monkey humpers as fast as you can…a bitch!)
  • Run to next hill hold Al Gore until all arrive, 15 8CT MM;s IC
  • Run to last hill and do OH claps until all arrive then do 20 Bonnie Blairs (2 CT)
  • Proceed back down to next hill and do 25 4CT MM’s IC
  • Proceed to next hill and do 25 Plank Jacks OYO
  • All together back to Brickyard corner and do 10 Clerkins OYO (the 2nd bitch)
  • Mosey to planter boxes to do 11’s- Incline MKNs and Dips
  • 60 sec wall (pillar) squats
  • Australian Nut Knockers x 20 IC (Thanks you Herbie for increasing the cadence so we completed quicker)

MARY:
Supermans x 10 IC, Flutter kicks x 20 IC, Hello Dollies x 20 IC, Gas Pumps x 20 IC, Crab reachers x 20 IC, Freddy Merc’s x 20 IC, LBC’s x 20 IC, tempo SQTs until recover recover
COUNT-OFF & NAME-O-RAMA
Herbie, Spellcheck, Natty and Manilow late entry
CIRCLE OF TRUST/BOM:
To be a leader you must lead even in times when you don’t want to,  Controversial moments, awkward moments, moments when the discussion needs to be steering in a better direction, moments when the right thing needs to be done…even if it’s hard
MOLESKIN:
Prayers for Noah, Herbie’s father in law, Gepetto’s brother, Natty’s friend Ashley and his in-laws, Manilow’s recovery to enable him to return to Absolutions, MM’s, MKN’s and Burpees.
ANNOUNCEMENTS:
I challenger every man to not forget our creed…no man left behind.  Let’s get our men who have strayed and bring them back to the flock.  Grab some new ones along the way

Bricktacular

THE SCENE: Wet, humid, moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
ALL with Brix:  SSH IC x 20, Chinooks (B) IC x 10, OH Press x 20 IC, Straiht arm raise x 20 IC, Baby Arm Circles x 10 IC (B), Seal Claps x 20 IC, Hand release Mkns with Brick raise x 10, Windmills x 10 IC
THA-THANG:
Mosey with Brix OH to splash pad:

Start at RR and do 25x each:  OH Press, Curls, Rows, Triceps Ext OH then run a lap.  Repeato adding a new ex after each lap (Squats, MKNS, BBS)–brix always in tow.  After BBS drop an exercise of the add ons and do initial 4 / lap until PAX all done

Mosey back to p-lot.  and do lunges to AO (75 yds)

MARY:
(All w/ brix)

Captain Thors, Carolina Crab Reachers x 15 IC, V-Ups x 10, Nolan Ryan’s x 20 (B), SUn Rise extensions x 5
COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Spellcheck, Fast N Easy, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Check yourself and your priorities and own them, if something isn’t right, it may be your priorities that need to be changed
MOLESKIN:
Prayers for all those with grief, anxiety and other behavioral health issues.  Don’t judge as we do not know everyone’s story
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Racin’ for Respect

THE SCENE: Wet with a mild drizzle and mid-seventies, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Side Lunge stretch x 2 (B), Baby Arm Circles x 10 IC (B), Morroccan Night Clubs x 10 IC, Seal Claps x 10 IC, OH Claps x 10 IC, Tempo Incline MKNS x 10 IC on CMU, Dips x 10 IC on CMU
THA-THANG:
Nascar Bear Crawl racin’ around track.  Each cone you perform 5 Man makers and Lunge between cones at the curves.  3 total laps (brutal)

  • All Ex’s below with CMU:
  • Front SQT x 20
  • OH SQT x 20
  • Sumo Dead Lift x 20
  • Shldr Press x 20
  • Good Morning’s x 20
  • Kettlebell swings x 25
  • BBS anchor x 25
  • Sumo Deadlift High Pull x 20
  • Lateral Jumps x 20
  • Toe Taps single leg x 20 per leg
  • Box Jumps x 20
  • Around the World x 3
  • Supine Heel Taps x 20

MARY:
Prone Press Ups x 10 IC, Supermans x 10 IC, Flutter kicks x 50 IC, Hello Dollies x 20 IC, Captain Thors
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Simmons, Herbie, Biohazard, Oscar, Geppetto
CIRCLE OF TRUST/BOM:
Words of Wisdom from a 50 y/o and Nehum 1:7
MOLESKIN:
Natty gets respect officially
ANNOUNCEMENTS:
Be courageous