F3 Knoxville

Author: Ratchet

Grand Central Stations

61 degrees and Huu-med

F3 Welcome and Disclaimer

Warm-o-Rama:
Tha Thang:
Set up cones in rectangle about 20 yards apart in 5 stations

Round 1
1)Squat get ups 20
2) jump rope 100
3) KB American Swings 20
4) KB overhead press 15 each arm
5) KB goblet squats 20
Sprint

Round 2
1) high pulls 20
2) jump rope 100
3) KB Figure 8 lunges 20
4) KB curls 15 each arm
5) KB burpees 5 each arm
Sprint

Round 3
1) KB mericans 10
2) BBS W/ bell 20
3) side lunges 10 each side
4) bent over rows 10 each arm
5) goblet press 20
Sprint

Repeat x2 (or 3 if your Tweet-E)

MARY
IMPERIAL WALKERS
flutter kicks
BBS
Peter Parkers

BOM
I have thought about prayer recently, and how I have taken it for granted. Prayer is a true gift from God, a relationship that we have with him. Often times I drift with my prayers and don’t concentrate enough on them. I spoke about how I need to be more deliberate with my prayers and concentrate while speaking with my father in heaven.

Moleskin:
Excellent work by the PAX this morning. We pushed each other by working hard and doing more than what was required.

The Extra Run

The Scene: 57 and clear

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 30x OYO
Squat 15x IC
10x KB facing Burpees
400m Run

Tha Thang:
50x American KB swings
40x Sumo deadlift high pull
30x KB sit ups
20x Side-step goblet squats
10x KB Sit-up and stand-ups
50m Waiter Walk – Right out, Left Back
10x KB Sit-up and stand-ups
20x Sumo deadlift high pull
30x KB sit ups
40x American KB swings
50x goblet squats

400m Run (one more, just for fun!)

Count-Off and Name-O-Rama

WORD: Few things can help an individual more than to place responsibility on him, and to let him know that you trust him. –Booker T. Washington

King Cake

The Scene: 53 and pre-storm humid

F3 Intro and Disclaimer

Warm-O-Rama
Mosey to Outhouse
15 Merkins
Around the Worlds
Figure 8s
Halos
150 Jump Ropes
Russian Swing
American Swing
Mosey to Outhouse

The THANG
3 Rounds
– 100x Jump Rope
20x Swing-Catch-Squat
– Speed Bump Mosey
30x American KB Swings
– 100x Jump Rope
20x Goblet Squats
– Speed Bump Mosey
20x Snatch (10 each)
10x Burpees

MARY
Flutter Kick
Side Crunches

COT
Count-off
Name-a-Rama

Moleskin:

Wow – we tried the single arm “Swing-Catch-Squat” and that was surprisingly hard.  Good one.  Note to self: Don’t put that AND the Alternating Weighted Sumo Squat in the same workout…

Resolve. Tested.

The Scene – 55 and dank

F3 Intro and Disclaimer

Warm-O-Rama
Mosey to the Outhouse
Around the Worlds
Figure 8s
Halos
20x Merkins
Russian Swing
American Swing

The THANG
3 Rounds
100x Jump Rope
50x Weighted lunges
40x ‘Merkins
30x American KB Swings
20x Goblet Squats
10x Side Squat
5x Burpees

MARY
Flutter Kick

Weighted Sit-up

American Hammer (of course!)

Peter Parker (thanks to Tweet-E and Tank for taking over!)

COT
Count-off
Name-a-Rama

WORD
Have a Plan.

MOLESKIN
It was a really gloomy morning – the humidity was almost beginning to spit.  Tweet-E was in much better state than he was yesterday, but this one got him.  I think it got all of us.  I brought the 2-pood ‘bell out for some fun, but only used it for the AM swings – and it smoked me.  What’s up with the 50 lunges????  Weighted?  Seriously reconsider that one again.  Until next week.

The 20s

The Scene: 35ish and clear!

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
400m Run

The THANG:
400m Run
20x Thruster (10 each)
20x American Swings
20x Lunge (10 each) extend overhead
400m Run
20x Hand Release ‘Merkin
20x SOTS Press (10 each)
20X American Swings
400m Run
20x Loop Lunge
20x American Swings
400m Run
Plank until 6 arrives
Turkish Get-ups for practice until time for Mary…

MARY:
Plank-O-Rama for a long while…
10x American Hammer w/KB
20x Flutter Kick

Word:

Just a quick note to keep a distant friend, John Yeager and his family in our thoughts.