F3 Knoxville

Choose to be nice.

THE SCENE: 75 degrees, muggy, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 20 (IC)
-Mosey around the parking lot
-Squats x 20 (IC)
-Supermans x 10 (IC)

THA-THANG:
Mosey to the trail around the pond, take 4 laps stopping at the Pain Stations.

  • Cone 1: CCD’s x 20
  • Cone 2: Iron Mikes x 20 (total)
  • Cone 3: Merkins x 20
  • Cone 4: Jump Squats x 20
  • Cone 5: Double Burpees x 5
  • Cone 6: BBS’s x 20

MARY:
No Time for Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You ever wonder why kindness isn’t always our “go-to” MO when interacting on a daily basis? It seems when we let our guard down we end up treating people with rudeness at the very least.  Often times we can be just downright mean.  And generally, if we have time to stop and think about it we realize that’s not how we should be.  We know it.  It’s simple. But, that doesn’t stop us from falling into the trap.  So, I encourage and challenge you to BE INTENTIONAL about being nice.  Make the CHOICE.  Make the PROMISE.  Start now and commit to BE NICE for 1 day.  No knee-jerk reactions.  No rudeness.  Slow down and be kind.   And then, do it again tomorrow
MOLESKIN:
We got three miles in this morning and kept the heart rate up. Way to go PAX!

Mileage

THE SCENE: muggy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None

THA-THANG:

Ran/rucked to the theater from West Hills. Stopped at least 4 times, maybe 5 for 15 curls, 15 OH presses and 15 tricep extensions. Back at West Hills we did the loop backwards twice. Mileage was 6.86 and obviously couldn’t stop there so we went up to the upper parking lot and back down lovers for 7.25 total.

MARY:
None

COUNT-OFF & NAME-O-RAMA
2! 

CIRCLE OF TRUST/BOM:
MOLESKIN:
Exactly what I needed.

ANNOUNCEMENTS:

Getting our mileage on

THE SCENE: 70 clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Stretch OYO

THA-THANG:
Run

Run

Run some more

MARY:
Ain’t nobody got time for Mary.  As Forest Gump says “we were runningggggg”

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This AO time is usually a light ruck themed AO, but since no one was listed on the Q I assumed most of the regular attenders (Frosty, Butters, Wallball) were out of town.  I signed up to Q because I know some of the guys in attendance this morning are in the home stretch of completing the “Super Ocho” (or event to be named later) where they post at each of our Knoxville AOs.  I didn’t want to leave them hanging if the normal crew was MIA.  I think this is a great challenge to get out to every AO and see the options Knoxville has to offer.

My apologies to Butters and WallBall since I made them leave their backpacks in the car, but maybe next time they will sign up to Q…

ANNOUNCEMENTS:

This months AO vs AO challenge is distance.  So log those miles.  Also anyone can join at anytime.

Tank is leading a kickball tournament on 8-18-18

Truckin to the Pound is currently being planned for late summer early fall.

F3 Olympics are happening this fall most likely to coincide with our 3rd year anniversary. Stay tuned.

Shoulders That Bear Arms

THA-THANG:
13s at the Ampitheater

  • Shoulder Presses
  • Recline Rows

7s on the field

  • Squats
  • Merkins

Tunnel-o-Love

Overhead Arm Claps and Shoulder Taps

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF: 20

Tour of Alcoa

THE SCENE: Clear skies and humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Shoulder – wring the towel x 10, partner up hands extended behind back partner pushes hands up for 10 count, scorpion burbees x 10, plank-toe touch-push up-hop feet to hands-plank x 10, hill-billy jacks x 10,

Sprint drills: burpee start and finish, exaggerated karoke, high knee slap till Q says go, game of Knock Out with 2 basketballs, when person is out holds reverse plank.

THA-THANG:

Mosey to Tornado football field, indian run with one CMU.

Crawl under person holding plank drills and plank indian line crawling under others.

Mosey back to AO for Mary, made sure that everyone ran 2 miles.

MARY:
Hold banana position for long count

Table top, touch hand to toe of extended leg up in air and alternate,

Big boys
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Love, Joy, Peace, Forbearance, Kindness, Goodness, Faithfulness
ANNOUNCEMENTS:
Bomb Shelter will reign supreme in July, as so in June.