F3 Knoxville

Author: Snorkel

Delayed Gratification

THE SCENE: 60 and nice

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial squat walker x 12
  • Tempo merkins x 12
  • Jump squats x 12

THA-THANG:

Sprints across grinder with 10-1 burpees

Tag

Half start on one side as “it”.

Other half start on other side of grinder must broad jump. “It” must bear crawl. When you get tagged 10 burpees. No tag backs. Those being chased can only move 10 broad jumps at a time. 10 merkins to earn 10 more broad jumps.

We changed this to 2 burpees and probably only played about 5 min. Too much standing around. Next time maybe the broad jumpers need to be doing air squats while waiting to get tagged. Also, merkins were a death sentence so maybe just 5 of those next time.

Bear crawl suicides with burpees each direction change

Sprint across grinder 5 times with 20 squats each pass

Plank walk across parking lot and back

Sprint across grinder 5 times with 20 merkins each pass

MARY:
ATMs

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Putting in the work first makes the reward that much sweeter. In all things in life, delaying those feel good brain chemicals conditions your body to accept it must work to earn that reward. 

MOLESKIN:
At least we didn’t count up in the burpee sprints…

ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’. Bring the Ms, no 2.0s. 5.0% + ABV beer. BYOB and side dish. Grilling and chillin after.

Sunshine and Rainbows

THE SCENE: 70°ish humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squat x 10
  • Fast Squat x 10
  • Tempo Merkin x 10
  • Fast Merkin x 10

THA-THANG:

One-handed block burpee each side (burpee with one hand on a CMU) then 2 lunges holding the CMU all the way down the grinder and back. Brutality!!

Mosey to Mt Crumpet and buddy up.

P1 Lt Dan halfway up and back down twice while P2 is doing 4x4s (burpee with 4 merks and 4 mt climbers at the bottom) at the halfway point. P1 then man carries P2 to the tree. Mosey back to start and repeat each man twice.

Mosey back to grinder.

Merkin/Squat Max. Merkin until form suffers then deep squat until form suffers. Keep alternating for 5 minutes. We all suffered.

MARY:
Iron boys x 50

Iron boys again x 50
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Nothing much to say. Remember travelers this weekend and the reason for Memorial Day.
MOLESKIN:
Made this all up on the fly because my original plan didn’t seem intense enough. This definitely fixed that.
ANNOUNCEMENTS:
Murph tomorrow at 630 am

21 gun workout at Asylum Monday at 530 am.

Garbage

THE SCENE: I didn’t even look. Probably 70. Felt like 100.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap of park including 20 & 20 at school parking lot.
THA-THANG:

Mosey to base of Lover’s.

11’s

Start with 10 coffin sit-ups and 10 4 count plank jacks at the bottom. Bernie up for 1 ruck burpee and 1 mr. spectacular. Circle back down to continue. We did about half before I called it for time. So much to do!

Mosey to field across bridge

15 thrusters

Lt dan across 2 lunges 1 squat

15 wide merkins

Army crawl back and repeat x 5

MARY:
Flutters w/ ruck overhead x 25 4-count IC

Ruck hammers x 30

ATMs

COUNT-OFF & NAME-O-RAMA
13 Strong Brothers

CIRCLE OF TRUST/BOM:

We tend to make judgements about people based on our preconceived notions of who a black person a trans person a Muslim person any person is. Why do we do this? What is the point? Why can’t we just love and accept who people are?

John 15:17 says

“This is my command: Love each other.”

1 John 4:8 says

“But anyone who does not love does not know God, for God is love.”

As someone relatively on the outside of religion, when I hear the hateful words coming from leaders and others who claim to be godly, it makes me think I don’t want any part of religion. So I plead with you who do proselytize your faith to set a better example. The example of Christ to love everyone.

MOLESKIN:
I had about 5 hours of work for us. I’ll tuck the rest away for another day. ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’ house in the evening.

Murph this Sunday at Bomb Shelter 630 am.

A Fifth of Fun

THE SCENE: really nice in the mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We 10 SSH
THA-THANG:

Starting at AO with 10 burpees, 20 merkins and 20 squats. Moseyed through park stopping 14 more times for the same. We did 150 burpees, 300 merkins and 300 squats for 750 total reps (hence the workout name).

MARY:
15 crunchy frogs 4-count IC

20 cross leg sit-ups

20 plank jacks 4-count IC
COUNT-OFF & NAME-O-RAMA
10 men
CIRCLE OF TRUST/BOM:
This sucked big time. We were going to do it OYO but decided we would be able to push each other through the high reps if we stayed together. You won’t always have someone there pushing you to take care of business. Often at work or home you have no motivation to take care of your responsibilities but it must be done. Dig down in yourself and find the motivation to move forward.
MOLESKIN:

Thanks to Woodshack, Pinnochio and Umbro for joining me on a ruck to the educator for 5 rounds up with 15 coffin sit-ups and 15 plank jacks.
ANNOUNCEMENTS:

Mary Ate a Big Burger

THE SCENE: 50° clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:
Mosey to Bearden Middle track
Mary’s Quarter Pounder w/ Cheese:
5 Ruck burpees at start and between each set run back to start for ruck burpees before next stop. Stay together.
Plank w/ ruck till everyone done with exercise
25 yd – Coffin Situp (ruck OH, legs out straight)
50 yd – Hammers
75 yd – single count flutter (ruck over head)
100 yd – heels to the heavens (holding ruck behind head)
Mosey back to AO.
Bear crawl up lovers each time at top do:
Upright rows x 20, OH presses x 20, Merkins x 20. Mosey down to next level, repeat bear crawl up lovers moseying down to next level down each time. (s/b 5)

MARY:
Covered
COUNT-OFF & NAME-O-RAMA
4 great men
CIRCLE OF TRUST/BOM:
Have a good day!
MOLESKIN:
Great conversation. Flutters should be 4-count next time to truly suck. We only had time for 4 rounds of the lovers lane circuit but it sucked none the less.
ANNOUNCEMENTS: