F3 Knoxville

Author: Woodshack

Bump n run on hump day

THE SCENE: 22 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
jog across the parking lot x 2, High knee skip x2, but kiss x2, monkey humpers x15 IC, Bac forward and reverse x 10 IC, 7’s at baby hill but more like 4’s…Monkey humpers at the bottom and burpess at the top. I wanted to get into the thang so I cut it short but it was a thigh burner as we Bernie sanders up the hill between exercises.
THA-THANG:

Bump n Run

  • number off and split into 3 groups
  • Group 1 started at Hairburner station. with each group, pax partnered up in 3s. one pax is pushing a plate across the parking lot to the other side. once they get to the other side, pax that is on that side pushes the plate back across to the 3rd pax. Whille the plate is being pushed back and forth, one side the pax is doing HR merkins and the other side is doing monkey humpers. Go back and forth like a relay until Group 3 bumps you
  • Group 2 is at the pavalon doing 10 box jumps and 10 bench pull ups, AMRAP until group 1 bumps them to the next station
  • Group 3 or the 3rd station is ABS. 10 LBC on the 4 ct IC and 10 Flutters on the 4ct IC. This is the station that sets the pace or the duration of each station. When they get get done, they run over to relieve the group at the next station, thus bumpin them off and sending them to the next station to bump that group.
  • We got in about 3 rounds

MARY:
Flutter kicks by Hot tub IC

captain thor to 5:20

boat, canoe, catamaran with a sail
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
F3 is about making us as men better in all facets but we cant do it alone:

Ecclessiastes 4:9-1

Two are better than one, because they had a good reward for their labor. For if they fail, the one will lift up his fellow: but woe to him that is alone when he falleth, and hath not another to lift him up.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Give it away at the Wesley House tonight at 5 pm.

Just 3 reps

THE SCENE: 38 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

10 squads ic

10 imperial walkers x10 ic

10 imp squat walkers ic
THA-THANG:
1/2 mile loop, do 3 reps of said exercise at each light pole. Only do one exercise per loop. Once loop is complete, lunge 33 times , then begin the next loop w the next exercise. Exercise were;

  • Merkins
  • bobby jacks. Combo of Bobby Hurley’s and star jacks
  • cmu curl/cmu row

MARY:
Doracides

100 Peter Parker’s 2ct

200 flutters /4ct

300 lbc

COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Friction, the right amount of friction is needed. Not enough, nothing happens , too much friction is counter productive.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Toad in the hole

THE SCENE: 28 n cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
PARTNER up and sling shot ruck 1.5 miles. P1 takes off w the sand bg(60lb) at a brisk pace. P2 stays back and does 10 merkins/10 squats both with ruck on. P2 then ruck runs to catch P1. P2 takes sand bag and goes ahead while P1 stays back for the same 10 and 10 of merks and squats. repeat this until we make it around the loop back to the HOLE(pavilion down by the creek)
THA-THANG:

Toad in the hole ALL with Ruck ON

50 squats

10 body builders

40 big boys(ruck on front)

10 body builders

Lunge to cone(60 yards), run back

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run back

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run back

10 body builders

40 big boys

10 body builders

50 squats.

one lap up and around lovers lane

MARY:

COUNT-OFF & NAME-O-RAMA
7 pax kicked ass and swallowed the toad in the hole
CIRCLE OF TRUST/BOM:
New year to try new things.

MOLESKIN

signed up for Yoga, something I have never done before. I hate stretching but need to try something different because what I am doing now is not working! That’s just one thing I am trying that is new to me but not going to hold back on any new and different opportunities. Having said that, SHOUT out to BAGGER and SPOTTER for trying new things, posting at the BURBS! I think Bagger may have been a little apprehensive on posting at the burbs. Well, I can tell you Spotter and Bagger held there own. I think they realized perception is not always reality and you never know until you try something new. They both kicked ass and glad they stepped out of their normal AO to try something new. Yep, guilty of this too. Most of the reasons I hold back or elect not to do, is not believing that I can do it. Not something I want to do anymore, hold back on expanding my horizons, so to speak. Today was a great day and looking forward to tomorrow!

AYE

 

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Um, like , Amy showed up

THE SCENE: Drizzle my nizzle and 47
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

bac forward and backward

squats x 15 ic 4ct

merkins x 10 /4ct
THA-THANG:

  • Burpee Dan the whole grinder , down and back , down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1
  • Wheel barrow merkins. Partner up, p1 wheel barrow 15 ft, 1 merkin, 15 more ft 2 merkins, repeat till you get to 4 merkins, switch partners and come back
  • Fat Amy:
    50 Squats
    – 10 Burpees
    40 BBS
    – 10 Burpees
    Lunge to End of grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Sprint grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Lunge grinder, Sprint Back
    – 10 Burpees
    40 BBS
    – 10 Burpees
    50 Squats

MARY:
Lazy boy w a little flutter thrown in!
COUNT-OFF & NAME-O-RAMA
13 pax including 3 FNGs. 1 planned FNG and 2 head locks during the workout , thanks to drifter
CIRCLE OF TRUST/BOM:
MOTIVATION! Are you motivated ? I think we all are or we all can get motivated. However, motivation only gets you to the starting line. After that , it’s up to you to follow through.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tsunami

THE SCENE: 31 degrees and a bit frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did burpee jac web between each exercise. Going with one BJW, do 2 over head claps, do 2 BJW and 4 overhead claps, 1:2 ratio all the way to 10 burpee jack webs: 20 overhead claps. The exercises we did between each of BJW were:

SSH, squats, Hill billys, IMP walkers, IMP squat walkers, cherry pickers, all IC x10 reps each. then CMU curls x 20 I x 2, Rows for bros x20 IC x2
THA-THANG:

  • Every 2nd light pole, do 2 burpos until we get to the bottom of MT Crumpit
  • Broad Jump up Mt Crumpit to the Christmas Tree
  • Behind the tree on the right, we did 11s. Tsunami Burpees and Flutters. Starting with 10 Tsunami and 1 flutter
  • Tsunami Burpee = Start on your back, rock back then forward onto your feet, jump out of it, then drop and do a full burpee, that’s one rep. Ocean calls is a deck squat burpee, but it reminds me more of getting rolled up in a violent wave after you have done several reps of them. its like you are caught in a TSUNAMI BRO! Totally tubular!
  • Well, a lot of moaning and groaning going on doing the 11s but thanks to Snorkel and his super powers, he finished his 11s when I was about 85% done so I decided to say RECOVER!
  • Mosey to the bottom of Mt. Crumpit, on the way back to the AO, 2 tuck jump burpess at every 2nd light pole.

MARY:
Flutters x 10 IC

Power T flutter x10 IC

Lazy boy

Broad Jump burpee to the bathroom wall on the grinder. you can thank PUP for this suggested exercise!
COUNT-OFF & NAME-O-RAMA
11 Pax survived the Tsunami
CIRCLE OF TRUST/BOM:
Give the best present you can give this Christmas and that is BE PRESENT with your family!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.