F3 Knoxville

Author: Ratchet

Be an Idea Man

F3 Intro and Disclaimer

Warm-O-Rama:

Mosey

Around the Worlds

Figure 8s

Halos

Russian Swing

American Swing

 

The THANG:

Mosey to Outhouse (Buy-In)

100x Jump Rope (Buy-In)  – Next section repeat-o 2x

24x Lunge Press

– R/L Side-Jump Hurdles

20x American Swing

– R/L Side-Jump Hurdles

30x High Pull

– R/L Side-Jump Hurdles

10x each Single-Arm Swing

– R/L Side-Jump Hurdles

18x Shelf Reach (pivot)

– R/L Side-Jump Hurdles

16x ToeTaps

– R/L Side-Jump Hurdles

20x American Swing

– R/L Side-Jump Hurdles

100x Jump Rope (Buy-Out)

Mosey to Outhouse (Buy-Out)

MARY:

Flutter Kick

Side Crunches

Boat-Canoe

Some crazy thing that Tank wanted to do – it was hard.

WORD:

Great minds discuss ideas. Average minds discuss events. Small minds discuss people.

Moleskin:

Great workout with Swirlie and Tank – the small group size makes each other better.  Swirlie stuck around for some more KB swings – working on the form.  I don’t think he’s wondering about the 1.5 pood ‘bell anymore.  He want it.  Badly.  Tank, better start swinging the heavier ‘bells – Swirlie is nipping at Tweet-e’s heels!

Winter Solstice 2016

The Scene:  Frosty and 26 degrees!

F3 Intro and Disclaimer

Warm-O-Rama
Mosey
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
Merkins
Russian Swing
American Swing
The THANG
Mosey around Outhouse
200 Jump Rope
25 KB Swings
25 Big Boy Sit Ups
100 Jump Rope
25 KB Swings
25 Walking lunges
100 Jump Rope
25 KB Swings
25 Hand Release Merkins
100 Jump Rope
25 KB Swings
25 Burpees
200 Jump Rope
Mosey around Outhouse

MARY:
Turkish Get-ups!
American Hammers
Flutter Kick
Boat-Canoe

WORD:

We heard from Tweet-E, as today is his 17 year anniversary of being a rock-star!

Moleskin:

It was a chilly morning for the PAX, but we pushed through the workout.  Props to Bartman for making it happen on his first Ropes & Bells!

Frogger on the Tennis Court

F3 Disclaimer & Welcome

Mosey to the Tennis Court

Warm-O-Rama

Run to the pooper
Kettlebell Figure-8
Around the world
Halo

The THANG:
Kettlebell Lunge Press – single arm one way other arm back
Kettlebell High Pull – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell windmill – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell Russian swing – 20 reps (10 each arm)
Frog jump down and back
Kettlebell single-arm shoulder press – 20 reps (10 each arm)
Frog Jump Down and back
Kettlebell Squat – 20 reps
Crab walk down and back
Power to the People – 20 reps (10 each arm)
Crab walk down and back
Kettle bell push ups – 20 reps (10 each arm)
Sprint down and back

Repeat with ½ court and half rep!

MARY:
Dealer’s choice

COT:
Count-Off and Name-o-Rama
(No FNGs)

WORD:

Pearl Harbor Day

F3 Intro and Disclaimer
Scene: 40 and windy but clear!  Perfect for swingin’ some ‘bells.

Warm-O-Rama
Mosey
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
30 Merkins
Russian Swing
American Swing
Mosey

THE THANG:
5-6x Repeat-O

50x JumpRope (add 25x to each jump rope set per round)
20x Russian Swings
50x JumpRope
20x Single Arm KB Swing (10x each)
50x JumpRope
20x KB Shuffle Swing

MARY:
We skipped Mary in order to finish more of the workout….which sucked but made us better.

WORD:
I took a minute or two to share some quotes and my experiences of reading the book “Worth dying for” by Roarke Denver.  Read it.

700 Club – Ropes & Bells

The Scene: 42 and mild

F3 Intro and Disclaimer

WARM-O-RAMA
Mosey to the outhouse
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
30 Merkins
12 Russian Swing
12 American Swing

The THANG
100 Jump Rope
25 KB Swings
25 Big Boy Sit Ups
100 Jump Rope
25 KB Swings
25 Walking lunges
100 Jump Rope
25 KB Swings
25 Hand Release Merkins
100 Jump Rope
25 KB Swings
25 Burpees
100 Jump Rope
25 KB Swings
25 Squats
100 Jump Rope
25 KB Swings
25 SSH
100 Jump Rope

MARY
Flutter Kick
PacMan
Boat-Canoe

WORD
Things falling apart is a kind of testing and also a kind of healing.

Tweet-E kept wishing he’d not eaten those three pancakes at I-Hop last night, and I think Tank ripped through the workout and left his Kettlebell in a hasty retreat…so now there is an extra one in the bunch for next week.  Podunk and Swirly had a great time at their first attempt at the Ropes & Bells…looking forward to seeing them out next week with I-Beam on Q!