F3 Knoxville

Gravity

THE SCENE: 64 degrees, 100% humidity.
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

Tempo Squats x 20 IC

Baby Arm Circles x 10 IC
THA-THANG:
1. BLIMPS- Rounds of 20-15-10-5. Each completed with a .33 loop run. Total distance for this= 1.22 Miles

BBSU

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

2. Sprints x 4

3. 11’s- Squat Jumps and LBCs from Pier to splash Pad

4. Sprints x2 w/ Merkins

5. Loop Run x2

MARY:
Proton led us in flutter kicks, proton parkers, and burpees. This was a mistake…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 questions: Who do you gravitate towards? Who gravitates towards you? Think about this.

MOLESKIN:

ANNOUNCEMENTS:

F3 Dads Camp in August!

Tabata Time In Tennessee!

THE SCENE: 70 and a bit humid (great workout weather!)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Walker X 10 IC
  • Cherry Pickers X 10 IC
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Side Straddle Hops X 10 IC
  • Tempo Squats X 10 IC
  • Mosey to the back of campus

THA-THANG:

All Tabata, All The Way – 20 second AMRAP/10 second rest

  • 3 sets of Merkins

Behind Maintenance Building

  • 3 sets of overhead press w/ CMU (AMRAP)
  • 3 sets of goblet squats w/ CMU (AMRAP)
  • 3 sets of curls w/ CMU (AMRAP)
  • 3 sets of bent over rows w/ CMU (AMRAP)
  • 3 sets of big boy sit-ups (AMRAP)
  • Mosey to Bagwell Center

 Bagwell Center

  • 3 sets of dips (AMRAP)
  • 3 sets of American hammers (AMRAP)
  • 3 sets of lunges (AMRAP)
  • 3 sets of hand-release merkins – (AMRAP)
  • Mosey to Maintenance Building

Side of Alexander Building

  • 3 sets of calf raises on steps – (AMRAP)
  • 3 sets of pullups on the walkway rails – (AMRAP)
  • 3 sets of bench step-ups/box jumps – (AMRAP)
  • 3 sets of hand-release merkins – (AMRAP)
  • Mosey to AO 

AO Parking Lot –

  • 10 burpees (OYO)

MARY:

  • Hello Dolly’s X 20
  • Flutter Kicks X 20
  • Box Cutters X 20

COUNT-OFF & NAME-O-RAMA
10 HIMs – Bartman, Brick, Neutron, Onesie, Pink Eye, Scoop, Snaggletooth, Sty, Trolley, and Booster

CIRCLE OF TRUST/BOM:

We should strive to be our best everyday whether it’s being the best husband, father, son, brother, co-worker, etc. I don’t feel like I’m being my best every day. I struggle to consistently live up to my potential. The good news is every day we have a chance to be our best.

Good and bad things happen every day.  On July 20th, the following things happened:

  • 1921 Congresswoman Alice Mary Robertson becomes the first woman to preside over the floor of US House of Representatives
  • 1944 Death March of 1,200 Jews from Lipcani Moldavia begins
  • 1967 Race riots in Memphis, Tennessee
  • 1969 1st Moon Landing: Neil Armstrong and Buzz Aldrin step out from Apollo spacecraft 11,530 million watch live global broadcast
  • 1976 Hank Aaron hits 755th and last home run off Angels Dick Drago
  • 1995 Shaquem Griffin, American one-handed NFL player (Seahawks), was born (very inspirational story – look him up!)

One of my favorite quotes is:

“The only thing necessary for the triumph of evil is for good men to do nothing.” ― Edmund Burke

Let’s be good men. Let’s serve others. Let’s love everyone. Let’s strive to be better each and every day.

Iron Sharpens Iron – Let’s sharpen each other and make us better every day!

ANNOUNCEMENTS:

  • JUCO considering adding a Wednesday workout
  • We discussed JUCO t-shirt development
  • We discussed August 18 Kickball Tournament

Escalator loops

THE SCENE: 70Ish and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Imperial squat walkers x10
Cherry Pickers x 6

THA-THANG:

Mosey to Parking lot
Escalator loops
First Lap
Corner 1 – 5 Burpees
Corner 2 – add 10 Hand Release Mericans
Corner 3 – add 15 froggy squats
Corner 4 – add 20 LBC’s (4 count)
Second Lap
Bear crawl, lunge, side shuffle, etc.. on corners
Repeat
If you are fast enought to catch up to the main group run to top of cardiac and back. Congrations Edit.
After 3rd lap mosey to Cardiac. Reverse to first turn, bear crawl to second and sprint to top

​MARY:

Box Cutter X10
Captain Thor ring of fire

​COUNT-OFF & NAME-O-RAMA
25 Pax with 1 FNG
CIRCLE OF TRUST/BOM:

Remember how your words impact others around you. Positive words keep people around you positive, negative words bring you and those around you down.
Ephesians 4:29 NIV
29 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Proverbs 17:27-28 NIV
27 The one who has knowledge uses words with restraint, and whoever has understanding is even-tempered. 28 Even fools are thought wise if they keep silent, and discerning if they hold their tongues.

ANNOUNCEMENTS:
Add you mileage for the distance challenge

Bricked Burpee Breakdown

THE SCENE: 75o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x12 Forward and Backwards
  • Tempo Merkins IC x10
  • Overhead claps IC x12
  • SSH IC x 15

THA-THANG:

Mosey to the splashpad with your bricks.

Do exercises (with bricks) adding 2 reps each round for 5 rounds (10 reps), then run lap (with bricks)

  • Squat Jumps
  • Plank Rows (reps for each arm)
  • Merkins
  • Froggers (In plank, jump feet up to hands and back out)
  • Goblet Squats
  • Overhead Press

Repeat in reverse (start with 10 reps of each, then 8, etc, finishing with 2)

Mosey to front of school and get in the grass for x10 Catilina Wine Mixers.

Mosey to planters for x10 dips x10 incline merkins, repeat.

MARY:

  • Flutter Kicks IC x10
  • Hello Dollys IC x10
  • James Bond 10count (Forward, Left, Right, Forward)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I don’t remember all that I said (really need to post these on the same day), but the general thought was that we need to always put the same face forward and be true to who we are with everyone.
MOLESKIN:

ANNOUNCEMENTS:

Q-nniversary

THE SCENE: As expected. Hot. It’s summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today is the 1 year anniversary of my very first Q…
3x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
6x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
5x: Burpee, HR Merkin, Failure to Launch, Donkey Kick

THA-THANG:
Mosey to cones and partner up.
Broken wheelbarrow: only one handle. Other leg flaps in the breeze.
BW to first cone, 3 merkins. Second cone, 6 merkins. Third cone 5 merkins. Switch legs and repeat for cone 4, 5, 6.
Switch partners and BW back
Lots of modifying going on, including the Q. Next time switch partners too instead of just switching legs.

Grab 2 hand-size rocks and mosey to the maintenance building, stopping halfway for overhead reach with coupons x10 IC.

At the maintenance building, grab 2 landscape CMUs for Rock the Block merkins:
Start in plank with hands on 2 blocks (rough side up). As called, keep plank and rotate blocks forward, backward, in, or out followed by a merkin.
Follow Q until smoked.

Pair up in groups of 3. One man carries CMU to top of hill, one man keeps hand-size coupons, one man running.
Dora style exercises, 165 each. Makes Three hundred and sixty fives.
Top of the hill:
Fwd raise
Bent over row
Tricep Extension

Bottom of hill:
Flys
Side raise
Shoulder press

Mosey back to the AO, stopping halfway for overhead reach with coupons x10 IC.

MARY:
Dagnabbit, outta time!
COUNT-OFF & NAME-O-RAMA
Almost had 13 PAX on Friday the 13th… Until Trolley rolled in.
CIRCLE OF TRUST/BOM:
Nothing profound, just encouragement to step in and Q. The hardest part is signing up. After that, anyone will be happy to help you out however much you need. It’s good for us, good for you!
MOLESKIN:
Appreciate the Super Ocho folks rolling through today! Some of you guys are starting to look tired…
ANNOUNCEMENTS:
3rd F coming up soon! Details to follow.