F3 Knoxville

Category: Ropes & Bells

Almost coffee

THE SCENE:  Cold and dark.  Almost went to have coffee.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:
20 min AMRAP

20x KB Swings
20x Slide Goblet Squats
8x Sandbag Shoulder Toss 60# or 80#
12x Burpees
1x Farmer’s Carry 2x 72#

MARY:
Elbow flutter kick
Box Cutters
Peter Parkers

COUNT-OFF & NAME-O-RAMA
MOLESKIN:
At 05:28 Bartman and I debated going for coffee if no one showed up.  We were glad Scooter arrived at 05:29 as we enjoyed the AMRAP in 29 degree weather.  Back to bed after this one…

No Bikers and Babes just Bells

THE SCENE: Perfect scene for a horror movie. 52 degrees and raining but we were under cover of the dank, damp and poorly lit Pavalon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
100 JR, KB Around the world, Halos and figure 8s

THA-THANG:

Start at any cone, do exercise (AMRAP 2min) then run around perimeter, grab KB. And move to next cone.

Cone exercises:
1) overhead press
2) sumo high pulls
3) cleans
4) curl-press-tris
5) am swings
6) 2 CMU farmers walk down center aisle with merkin
7) Bent over rows
8) Goblet squats
9) pull ups
10) lunge press

Speed round- do 5 of every exercise (per arm if ness) as fast as you can

MARY:
100ish LBCs?
COUNT-OFF & NAME-O-RAMA
Showcase (Shooter) Junk (Ratchet) Bartman (tank), Tank (Bartman)
CIRCLE OF TRUST/BOM:
Don’t let any past issues stop you from reaching out to family/friends this Christmas.
MOLESKIN:
No fornicating bikers today at the Pavalon!
ANNOUNCEMENTS:
Prayers for travel and Butters wife

50 & below

THE SCENE:   Debatable between 21, 22 and 24.    Either way: COLD!!

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

  • stretch
  • around the worlds
  • figure 8’s
  • halos
  • stretch some more

THA-THANG:
My last few Q’s have been descending ladders….they’re easy to plan and give you a sense of accomplishment as you complete them.  Today was no different.   Descend the ladder, then eliminate the lowest number exercise.  Rinse & repeat until only one exercise left.  Use a KB for everything except the JR and merkins.

  • 50 jump rope
  • 45 curls
  • 40 big boys
  • 35 overhead press
  • 30 goblet squat
  • 25 hip thrusters
  • 20 Russian swings
  • 15 Lizard merkins
  • 10 American swings
  • 5 Turkish getups

MARY:

COUNT-OFF & NAME-O-RAMA
4 PAX:  Ratchet, Shooter, Pogo, Bartman

CIRCLE OF TRUST/BOM:
Pace yourself.  Don’t hurt yourself by overextending yourself.  I’ve been doing a lot of remodeling around my house lately and still posting regularly for workouts which has me exhausted and beat up.  It’s OK to take a rest day.  Your body needs rest occasionally.   Listen to it.

MOLESKIN:
We all decided that Mexican food trucks and Vietnamese food should be the official food sponsor of F3.

ANNOUNCEMENTS:
Sweet looking Bomb Shelter shirt hitting the gearstore soon!

20 vs. 23hrs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey
15 Merkins
Around the Worlds
Figure 8s
Halos
150 Jump Ropes
15 Merkins
Russian Swing
American Swing

THA-THANG:

3 Rounds
100x Jump Rope
50x ‘Merkins
40x Weighted lunges
30x American KB Swings
20x Goblet Squats
10x Side Swing Squat
5x Burpees

MARY:

Flutter Kick
Elbows-Flutter Kick
Boat-Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“We all worked 20 hours a day, and he worked 23 hours.” – Author re: Elon Tusk

Lunge-o-Rama

THE SCENE: 41 and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

Partner-Up (Size doesn’t matter)
300 Jump Rope Buy-In
DORA: 2 Rounds
Partner 1: Suicide Lunges on Tennis Court
Partner 2: Merkins, SideSquatSwing, Air Squats, KettleBell Swings
300 Jump Rope Buy-Out
Team Mosey – Short Run
Mosey to Flag, Circle-Up for Mary

MARY:
A little Mary…but not much.
COUNT-OFF & NAME-O-RAMA