Ratchet – Page 4 – F3 Knoxville

Buck in a Yoga Room

October 30, 2017 Ratchet

THE SCENE: 30 and unexpectedly cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC

Windmills x 15 IC

Cherry Pickers x 15 IC

SSH x 15 IC

Mountain Climbers x 15 IC

Plank Jacks x 15 IC

Squat x 15 IC

THA-THANG:

Mosey to Side-Lot

11’s (circles)

Top Burpees

Bottom Merkins

Plank until everyone finishes.

Mosey back to AO via benches for 40 step-ups

#135 For Time:

21 Squats 42 Ice Skaters

15 Squats 30 Ice Skaters

9 Squats 18 Ice Skaters

Find a Battlebuddy

21 High-Five Low Knuckles Burpees

15 Pistol squats – each leg

9 High-Five Low Knuckles Burpees
MARY:

Side Crunches

American Hammers (Captain’ would be proud!)

Flutter Kicks

Hello Dolly!

Plank-o-Rama

COUNT-OFF & NAME-O-RAMA
4 PAX!
CIRCLE OF TRUST/BOM:
Don’t charge forward without having a plan and knowing the context of where your plan might take you!

Selfie

October 25, 2017 Ratchet

THE SCENE: 42 and nippy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Around the Worlds
Figure 8s
American Swing
Outhouse Run

THA-THANG:
20 min AMRAP
20x KB American Swings
20x Slide Goblet Squats
4x Sandbag Bear Complex
12x Burpees
1x Farmer’s Carry

MARY:
20x Flutter Kick
20x Box Cutters
10x American Hammer w/KB
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
When you’re not leading, you’d better be “Delegating”, “Training” or using someone on your team’s “Expertise”
MOLESKIN:
That was a bear of a workout…I love sandbags.

Go-Time

October 18, 2017 Ratchet

THE SCENE: 45 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Speedbump (400m)
15 Cherry Pickers
15 Big Boy Situps
Around the Worlds
Figure 8s
Halos
15 Merkins
Russian Swing
American Swing
Mosey to Outhouse (200m)

THA-THANG:

100 Jump Rope
25 Squats
25 Goblet Squats
100 Jump Rope
25 Russian Swings
25 American Swings
100 Jump Rope
25 KB ‘Merkins
25 ‘Merkins
100 Jump Rope
25 Box Jumps
25 Step Ups
100 Jump Rope
5 Sand Bag Throws
Repeato

MARY:
No time for that…
COUNT-OFF & NAME-O-RAMA
6 PAX…good to see Porcelain out again for some Ropes & Bells!
CIRCLE OF TRUST/BOM:
Dredd said it best:

TEAM DEVELOPMENT (Q4.5)

Lopez

October 11, 2017 Ratchet

THE SCENE: 81 and super-humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Around the Worlds
Figure 8s
Halos
Russian Swings
American Swings
Jump Rope 2-min
THA-THANG:
ALEXANDER LOPEZ
3 Rounds for time (we did 2+)
*45 Burpees (added 5 for age)
30 Kettlebell Swings
20 Box Jumps 24″
10 Wall Ball 20#
100 Jump Rope
Buy In-Cash Out – 1 Mile run

MARY:
Side-Crunches 10x each

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
DREDD said it best:

COMMITMENT (Q3.4)

MOLESKIN:
Today felt like Houston in the summer. Humid and hot. The weather didn’t stop us! I really enjoyed the longer runs in that workout…

Hit the speedbump

October 4, 2017 Ratchet

THE SCENE: 58 degrees and clear!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Outhouse
‘Merkins 20x
Cherry Pickers 20x
Around the Worlds
Figure 8
Halos
Russian Swings 20x
American Swings 20x
THA-THANG:

3 Rounds

2x side TGU

21 Burpees

21 Russian Swings

Speed Bump Run

2x side TGU

21 Side Squats

21 American Swings

Repeato

MARY:
Too beat for Mary…
COUNT-OFF & NAME-O-RAMA
4 PAX …the usual crowd…
CIRCLE OF TRUST/BOM:
Tweet-E had a great WORD: Gratitude. Gratitude is much more than being thankful for the obvious things in life. Key to having gratitude is observing those who you wish to learn from; from both the positive and negative examples.
MOLESKIN:
Thanks for coming out this morning men…I would certainly have #Fartsacked had I not known you would have been there… Where were you @Shooter, @LateNite ?