F3 Knoxville

Category: Arsenal

Blockees, Blockees, and more Blockees

THE SCENE: Chilly 55⁰
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBCs X10

SSH X 20

CHERRY PICKERS X5

MOSEY AROUND PAVILLION
THA-THANG:
4 CONES REPS START AT 5 AND GO UP BY 5 TO 20 EACH ROUND. 5 BLOCKEES IN BETWEEN EACH EXERCISE

SWINGS

THRUSTERS

CHEST PRESSES 4CT

CLIMB UPs

 

MARY:
FLUTTER KICKS X 20

HEEL TOUCHES X 20

PICKLE POINTERS X10

PICKLE POUNDERS X1
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
UNDERSTAND THAT MOST OF THE TIME YOU’RE STRESSED WITH THE SITUATION NOT THE PERSON
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Cardio heavy

THE SCENE: A nice bite in the air, but what stood out there was no one else running
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s all on point , cherry pickers, 21s all together
THA-THANG:

Thang 1

Mosey to stop sign by bathrooms

13 Perfect Merkins ( HR Merkin + shoulder taps) – run to top of stairs and back- repeat for time

Thang 2

Mosey to ceader hill

40,30,20,10 Merkins at base

Run to top of hill at Ray Ave  and back

Thang 3

Mosey to track

10,20,30,40 BBS

Run 100m

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9/21 Arsenal

THE SCENE: Cool. Has fall arrived?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mosey a lap
THA-THANG:

Partner up, one partner runs clockwise, the other heads the opposite direction. One PAX is double farmer carrying CMUs. When partners meet, they do 15 CMU goblet squats and 10 CMU BBS. They switch who is running and who is carrying and continue. We did this for half a mile.

Dora 7s

still partnered up, Dora 7s on the stairs. Each partner counts up with thrusters at the track, while the other does thigh masters at base of stairs.

 

 

MARY:
1/2 mile mosey, PAX roulette.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
It never gets easier. You get better
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

B-DAY Q

THE SCENE:
Cool, crisp morning!
F3 WELCOME & DISCLAIMER

All were noted by the Q.

WARM-O-RAMA:

  • Cherry Pickers – x10 IC
  • Monkey Humpers – x15
  • Motivators – 5,4,3,2,1
  • Butt-Kicks (~20 yards – down and back)
  • Karaoke (~20 yards – down and back)
  • Bernie (~20 yards – down and back)

To avoid Burpees during the beatdown, PAX was challenged to obtain four of six total receptions with a nerf football. Epic failure, BUT in their defense, it was dark and wet outside….

THA-THANG:
Six stations laid out around the Oval Office. Each PAX started at a specific station with a relay format. The stations are listed as followed:

  1. PAX #1 ran a “go route” on the football field while PAX #2 threw him the nerf football. If catch was successful, PAX #1 completed LBCs on the field; if unsuccessful, then BB sit-ups.
  2. After throwing the football, PAX #2 completed 34 merkins on the track while everyone else completed the following exercises (AMRAP) at their respective stations. Once merkins were complete, PAX ran to the next station on the oval office and in relay form, the PAX went around the horn to change stations.
  3. CMU Curls
  4. Sandbag – 3 OH throws and then 4 squats with sandbag on shoulders
  5. Burpees
  6. Air-Squats

RINSE and REPEAT

MARY:
LBCs for time (~30 seconds)

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Pinocchio, Shrimp Net, & Smuggler
CIRCLE OF TRUST/BOM:
“Great leaders are not the best at everything. They find people who are best at different things and get them all on the same team”. Great leaders aren’t know-it-alls who constantly try to outshine everyone. They admit when they are wrong and genuinely want to learn from others. At the end of the day, it’s not about being the smartest person in the room. It’s about building a team with the smartest people you can find.

Kushti Inspired Workout

THE SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Tempo Squats, 10 Fwd/Bwd LBAC’s, 5 Hindu Merkins, 5 Deep Knee Bend, 5 Hindu Burpees
THA-THANG:

Church Parking Lot (8 Stations) Rep count starting at 1 and increase by one each time

Exercise at Every other Parking Spot

R1: Bear Crawl – Deep Knee Bend, R2: Frog Jump -Hindu Merkin R3: R. Single Leg Jump – Hindu Burpee R4: L Single Leg Jump – Deep Knee Bends R5: Crawl Bear – Tuck Jump R6: Lunge – Peter Parker

1 Lap Between Rounds

MARY:
Quick Mosey Back to Track for a plank hold
COUNT-OFF & NAME-O-RAMA
Butterfingers, KY, Smuggler, Shrimpnet, Swerve, Walt
CIRCLE OF TRUST/BOM:

This workout was inspired by the Kushti wresting and training style practiced in Indian. It’s a fun variation on stuff we do all the time. Take a look at the link below for a good description and some videos.

https://www.ryanglancaster.com/home/kushti-ancient-wrestling-style-and-training

It does no good to worry about what may or may not happen tomorrow; nor does it do any good whatsoever to dwell on mistakes you might have made in the past. We can only learn from past mistakes and modify future behavior for the better. The only day that matters is the one before you. Today