F3 Knoxville

King Cake

The Scene: 53 and pre-storm humid

F3 Intro and Disclaimer

Warm-O-Rama
Mosey to Outhouse
15 Merkins
Around the Worlds
Figure 8s
Halos
150 Jump Ropes
Russian Swing
American Swing
Mosey to Outhouse

The THANG
3 Rounds
– 100x Jump Rope
20x Swing-Catch-Squat
– Speed Bump Mosey
30x American KB Swings
– 100x Jump Rope
20x Goblet Squats
– Speed Bump Mosey
20x Snatch (10 each)
10x Burpees

MARY
Flutter Kick
Side Crunches

COT
Count-off
Name-a-Rama

Moleskin:

Wow – we tried the single arm “Swing-Catch-Squat” and that was surprisingly hard.  Good one.  Note to self: Don’t put that AND the Alternating Weighted Sumo Squat in the same workout…

Island Hopping

The Scene – 40 and clear

F3 Welcome and Disclaimer

Warm-O-Rama
COP
SSH x 15 (IC)
LBAC Forward and Back x 15 (IC)
Cherry Pickers X 10 (IC)
Imperial Walkers x 15 (IC)

Tha Thang
Line up at fence for calf rasies.
Round 1 – 20 calf raises
Trip to outhouse
Round 2 – 20 calf raises with toes out, heels in
Trip to outhouse
Round 3 – 20 calf raises with heels out, toes in
Trip to outhouse

Pee rocks, tried a plank row with a pee rock but it didn’t seem to do anything good so we stopped it abruptly…

Battle Buddy and get 1 larger rock
One runs to the boat and back while the other does the following exercises with the pee rock. Switch after each trip to the boat
Tricep extensions – AMRAP
Curls – AMRAP
Overhead Press – AMRAP

Indian run to the base of the Matterhorn

4 corners of the loop, 20 merkins at 2 corners, 20 BBS at other 2 corners

Mosey to AO

Mary
Hello Dolly (Boulder)
LBC (Junk)
Planks with a TV Remote (Tank)

Count off and Name–O–Rama

BOM
Changes occur every day. We can either pitch a fit about them or adjust to them.

Moleskin
The new thing I warned about this morning was that Swirly was going to Q for me as his make up VQ. He had an accident last night and couldn’t make it. I believe it was a blessing in disguise because he shared his plans with me and it will be tough if he ever gets to do it!

Stripper names and Burpees, what more can you ask for!

The scene : Pretty Dang nice out!

F3 Welcome & Disclaimer

The Theme: Stripper names and Burpees, what more can you ask for!

THE THANG

COP

Copper head squats

Hill Billiy’s

Hill billy squat walkers

SSH x10 IC

Merkins x10 IC

Burpees x10

5 more burpess because nobody brought the flag!

MOSEY to Run Cadence by Boulder! Great job!

RT 66 to the bottom of everest. one burpee at the 1st light pole ascending one rep per light pole, 11 light poles! 66 burpees.

4 burpees at the bottom of everest, 3/4 the way up forward, then bernie sanders the last STEEP part, 4 more burpees. Back down and rinse and repeat x3.

Mosey IC w Boulder to the soccer fields

Quarter Pounder….with cheese please!

25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees(the cheese)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yd sprint, 100 SSH w Crawdad calling the cadence (Crawdad loves things x100)

Mosey back to the AO IC with Boulder calling it

Bottom of Cardia Hill, RT 66 all over again with burpees

6MOM

Iron Cross

Power T flutters ( iron cross while doing flutters) GBO!

10 more burpees

20 merkins

BOM

First, Leading a group of men in a workout is a humbling thing to do. Though YHC was the “Q”, I asked Proton to CO Q with me and asked Boulder to do his run cadence to keep the pax together and have fun too! Crawdad loves everything to 100, so we asked him to IC the SSH. When in the lead, ask for help! You can’t do it all by yourself!

Secondly, WHY do we have F3 names?? Well,I think its about stripping us down to the core and keeping us humble. No we don’t all have cool nicknames and I think that’s the point. Keep us humble and reminds everyone that we are all here to get better and we are no better than anyone else.

Lastly, on the lighter side of F3 nicknames, the other morning at the DOG POUND AO, Mayberry was having some fun watching Frosty doing squats and mentioned something about having glitter and dollar bills on his 6! At that time I thought about our F3 nicknames and thought about them as Stripper names! I could not stop laughing! So, enjoy life and think about the nickname you have or the man to the right or left of you and think of his name as s stripper name!

AYE!

Island Hopping

The Scene – 39 and clear

F3 Welcome and Disclaimer

Warm-O-Rama

COP

SSH x 20 (IC)

Cherry Pickers X 10 (IC)

LBAC Forward and Back x 10 (IC)

Squats x 20 (IC)

Tha Thang

Mosey to big parking lot

10 Islands in the parking lot. Start out with 2 merkins at first island, run to 2nd island and do 4 merkins, adding 2 merkins per island.  Then repeat-o with the other exercises

Merkins (+2 at each island) Total of 110

Squats (+5 at each island) Total of 275

BBS (+2 at each island) Total of 110

Burpees (+2 at each island) Total of 110

Mosey back to AO

Mary

Wind Shield Wipers (Mayberry)

Box Cutters (Toto)

LBC (Buehler, 100 for Junk)

Count off and Name – O – Rama

BOM

Calling on the name of God. Exodus 3:14 “God said to Moses, “I Am that I Am.” And He said “Say this to the people of Israel, ‘I Am has sent me to you.”

When we describe ourselves we say “I am tired”, “I am not a leader”, “I am the boss” or “I am awesome”. We are calling the name of God every time.  If we are weak or tired, we have called on the name of God.  If we have accomplished some great task that we are proud of, we have called on the name of God.  Remember that it is God that gives us strength, quenches our thirst and helps us to accomplish everything we do.

Moleskin

Great morning to start the week off right!   The satellite pictures I studied in developing the plan did not show that the parking lot was sloped!  The men all gave 100%.

Business is just another form of Laziness

The Scene: 55 degrees, perfect conditions

F3 Welcome & Disclaimer

The Thang:

5:30 COT

  • Cherry Pickers X 12
  • Arm circles forward and backwards X 12

Mosey to Everest- Get in groups of 3. 1 partner at top, 1 at the bottom and 1 running in between carrying CMU

    • Partner on bottom does squats
    • Top: DORA 100 merkins, 200 LBC’s, 300 Flutter kicks
  • DORA 100 Merkins, 200 Shoulder press w/ CMU

Mosey back to parking lot

Circle up

  • Captain Thor
  • Flutter Kicks

Count-O-Rama: 25

Name-O-Rama

BOM: Business is just another form of Laziness

Do things that matter and have a lasting impact.