F3 Knoxville

Author: Stripped

Top of the Equalizer

THE SCENE: Warm. Sweaty. Delightful.

F3 WELCOME & DISCLAIMERS

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Had a number of stations laid out around the top of the Equslizer. Stations included:

  • Mtn Climbers (each leg) x5 — Imperial Walkers to Next Station
  • Diamond Merkins x5 — Mosey to Next Station
  • Plank Jacks x5 — Crab Walk to Next Station
  • Box Jumps x5 — Mosey to Next Station
  • SSH (4-count) x5 — Lunge to Next Station
  • Merkins x5 — Mosey to Next Station
  • Flutter Kicks (4-count) x5 — Broad Jump to Next Station
  • Crab Toe Touches (each leg) x5 — Mosey to Next Station
  • Squat Jumps x5 — Bear Crawl to Next Station
  • BBS x5 — Mosey Back to the Start

 

On each subsequent lap, we increased rep count by 5 (there was mild griping after the round of 20).

MARY:

  • Box Cutters IC x25

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

Fruit of the Spirit – if you are of the spirit, these are the things that you produce – Patience is a tough one; it’s also really important – how can you tweak your habits & behavior to cultivate patience in your life?

MOLESKIN:

Great effort from the PAX today.

ANNOUNCEMENTS:

Make sure to read the F3 weekly email.

Tour de Equalizer

THE SCENE: Socially Distant & Mildly Gloomy

F3 WELCOME & DISCLAIMER (Which is rapidly expanding)

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Baby Arm Circles IC
  • Windmills IC
  • SSH IC

THA-THANG:

A tour of our beloved AO-

  • Flag Circle – 20 Merkins & 20 BBS
  • Speed Humps – Pickle Pounders IC
  • Triangle – 10 4ct Mtn climbers, crab walk up and down, 10 more Mtn climbers 
  • Boat parking – broad jump up line do a burpee, mosey back to bottom, rinse and repeat
  • Boat Ramp -dry docks IC
  • Culdesac – PAX choice
  • S-Ramp – bear crawl
  • Top of the Hill – box cutters Ic & shoulder taps IC
  • Splash pad – 11s with dips & incline merkins
  • mosey a lap
  • Tennis Court – imperial Walker suicides  followed by sprints and Bernies

MARY

  • American Hammers IC
  • Australian Snow Angels IC
  • some other stuff

STRETCHES: 

  • Hamstring stretch 
  • Groin stretch (butterfly)

COUNT-OFF & NAME-O-RAMA

6 HIMs made it out this morning

CIRCLE OF TRUST/BOM:

Mark 12 – love others as yourself

How well do you love yourself?

Do you offer yourself grace when you fail or do you hold yourself to an impossible standard?

Does your self-talk build you up or does it tear you down?

Are you critical or encouraging?

Bottom line: if you loved others the way you love yourself, would they be better for it? If not, maybe it’s time for us to re-evaluate how well we are loving ourselves.

ANNOUNCEMENTS:

Make sure to read the F3 weekly email.

And fill up that Q calendar

Nineteen on Repeat

THE SCENE: Heartwarmingly Gloomy

F3 WELCOME & DISCLAIMER: 

Thanks for getting out and joining your brothers, even if we can’t be together. Take a minute today to check on somebody you haven’t seen lately and make sure to call them out. Now is not the time to stop accelerating.

With that said, I’m not a professional. Participation is on your own volition. Modify as needed. 

WARM-O-RAMA:

  • Leg Swings (each side) x 19
  • Side Straddle Hops (4 Count) x 19
  • Windmills (4 Count) X 19
  • Overhead Claps (4 Count) X 19
  • Rockettes (4 Count) X 19
  • Stretch Whatever Needs Stretching

THA-THANG:

Find yourself a point to mosey to about 100-200 yards away. 

Today, we’ve got a descending ladder. Do the prescribed number of reps of all nineteen exercises, mosey to your chosen point & back, drop the top exercise and start again at eighteen. Rinse & repeat until you end with your final round of one rep of the last exercise.

There are a few exercises where you will need a CMU (or dumbbell, sand bag, cooperative child, etc.). But if you’re like me, your CMU has been your only workout buddy lately, so feel free to include him in any exercise you see fit.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Presses
  • 16 Dry Docks
  • 15 Crab Toe Touches 
  • 14 Bench Presses
  • 13 Big Boy Situps 
  • 12 Squats
  • 11 Baby Arm Circles (each direction)
  • 10 Step-Ups
  • 9 Calf Raises
  • 8 Freddie Mercurys
  • 7 Side Straddle Hops
  • 6 Bicep Curls
  • 5 Merkins
  • 4 Lunges
  • 3 Overhead Presses
  • 2 Jump Squats
  • 1 Burpee

MARY:

  • Box Cutters x19
  • American Hammers x19
  • Flutter Kicks x19
  • V-Ups x19

 

STRETCHES:

  • Ab stretch (cobra kai)
  • Groin stretch (butterfly)
  • Overhead tricep stretch (reach for middle of back, pull elbow down with opposite hand)
  • This & that
  • Whatever else you need

CIRCLE OF TRUST/BOM:

How are you leading right now? Who are you leading? Are you leading them well?

You are a leader and the people who normally count on you need you even more now than they usually do. Don’t slack off.

ANNOUNCEMENTS:
Make sure you’re reading the weekly emails, reaching out to your brothers, and taking care of yourself. Let’s come out of this stronger than ever.

Falcon & 11s

THE SCENE: Dry, Upper 40s, Gorgeous

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Grady Corns IC x25
  • Deconstructed SSH (Quickly scrapped these)
  • SSH
  • Stretch OYO

THA-THANG:

Borrowed Sergeant Slaughter’s “flight of the blue falcon”: PAX take turns with a CMU. When you receive the CMU, designate an exercise & begin a 10 count. The PAX take off on a fast mosey, at the end of the 10 count, PAX perform AMRAP of your designated exercise until you rejoin the PAX & pass off the CMU. To make sure you are not bored during your 10 count, you perform bicep curls with your CMU. Rinse and repeat.

After a lap around the AO, we dropped our CMU and moseyed to the playground where we did 11s with dips at the playground & step-ups (each leg) at the flag circle.

MARY:

  • Box Cutters IC x10
  • LBCs IC x10
  • American Hammers IC x10
  • Australian Snow Angels IC x10
  • Cobra Kai x10 OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Gratitude – Most of my bad days are still pretty good. We have much to be thankful for.

Let’s Get Kraken

THE SCENE: Dry, Upper Thirties. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Tempo Squats x10
  • SSHx20 IC

THA-THANG:

Tennis court stations. Pick a station, complete the prescribed exercise, then run a full lap around the court to the next station. Rinse and repeat. On your second pass of the stations, do two laps between each. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges (across court & back)
  • Merkins x20
  • Mountain Climbers x20
  • Calf Raises x20
  • Dry Docks x20
  • Bear Crawl (across court & back)
  • Squats x20
  • Diamond Merkins x20
  • Crab Toe Touches x20

MARY:

  • Box Cutters 
  • American Hammers
  • Pickle Pounders
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

Six PAX

CIRCLE OF TRUST/BOM:

Make time for the relationships & activities that restore you.

MOLESKIN:

Nice work today gentlemen.