F3 Knoxville

Category: Ropes & Bells

Go-Time

THE SCENE: 45 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Speedbump (400m)
15 Cherry Pickers
15 Big Boy Situps
Around the Worlds
Figure 8s
Halos
15 Merkins
Russian Swing
American Swing
Mosey to Outhouse (200m)

THA-THANG:

100 Jump Rope
25 Squats
25 Goblet Squats
100 Jump Rope
25 Russian Swings
25 American Swings
100 Jump Rope
25 KB ‘Merkins
25 ‘Merkins
100 Jump Rope
25 Box Jumps
25 Step Ups
100 Jump Rope
5 Sand Bag Throws
Repeato

MARY:
No time for that…
COUNT-OFF & NAME-O-RAMA
6 PAX…good to see Porcelain out again for some Ropes & Bells!
CIRCLE OF TRUST/BOM:
Dredd said it best:

TEAM DEVELOPMENT (Q4.5)

Lopez

THE SCENE: 81 and super-humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Around the Worlds
Figure 8s
Halos
Russian Swings
American Swings
Jump Rope 2-min
THA-THANG:
ALEXANDER LOPEZ
3 Rounds for time (we did 2+)
*45 Burpees (added 5 for age)
30 Kettlebell Swings
20 Box Jumps 24″
10 Wall Ball 20#
100 Jump Rope
Buy In-Cash Out – 1 Mile run

MARY:
Side-Crunches 10x each

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
DREDD said it best:

COMMITMENT (Q3.4)

MOLESKIN:
Today felt like Houston in the summer.  Humid and hot.  The weather didn’t stop us!  I really enjoyed the longer runs in that workout…

Hit the speedbump

THE SCENE: 58 degrees and clear!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Outhouse
‘Merkins 20x
Cherry Pickers 20x
Around the Worlds
Figure 8
Halos
Russian Swings 20x
American Swings 20x
THA-THANG:

3 Rounds
2x side TGU
21 Burpees
21 Russian Swings
Speed Bump Run
2x side TGU
21 Side Squats
21 American Swings
Repeato

MARY:
Too beat for Mary…
COUNT-OFF & NAME-O-RAMA
4 PAX …the usual crowd…
CIRCLE OF TRUST/BOM:
Tweet-E had a great WORD:  Gratitude.  Gratitude is much more than being thankful for the obvious things in life.  Key to having gratitude is observing those who you wish to learn from; from both the positive and negative examples.
MOLESKIN:
Thanks for coming out this morning men…I would certainly have #Fartsacked had I not known you would have been there…  Where were you @Shooter, @LateNite ?

Ivan the Terrible

One comment

THE SCENE: 68 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Outhouse
15 Cherry Pickers
15 Big Boy Situps
Around the Worlds
Figure 8s
Halos
15 Merkins
Russian Swing
American Swing
Mosey to Outhouse

THA-THANG:
+IVAN the TERRIBLE
100 Jump Rope
50-40-30-20-10 Reps of:
Lunges (singles)
‘Merkins
Kettlebell Swings (American)
BBS

MARY:
Ivan was enough for the PAX
COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
I shared the Ultimate Life Problem (author: DREDD) and how we might work on our own discovery…if our own ULP wasn’t quite evident enough…
MOLESKIN:
Ivan was a good start to the day…definitely needed more PAX to enjoy it!  Where were you Butters? Late Night? Bueller? Bowflex?
ANNOUNCEMENTS:
Lunch at Whole Foods (Wednesdays) at Noon
Lunch at Brown Bag, Hardin Valley 11:30 Thursdays
Truckin’ to the Pound – 4 weeks out!!!

Heavy on the Reps

THE SCENE: Low 70s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretching

THA-THANG:

  • Round1:  100 reps of the following:  Jump Rope, Goblet Squats, OH Press, Curls, Merkins, Single Hand Rows, Little Baby Crunches
  • Outhouse run
  • Round2:  50 reps of the following:  Jump Rope, KB Lunge, Front Shoulder Raise, Hammer Curls, Wide Merkins, Reverse Crunch
  • Outhouse run
  • Round3:  25 reps of the following:  Jump Rope, KB Side Lunge Swing, Upright Rows, Curls, Switch Grip Merkins, WW1 situps
  • Outhouse run

MARY:
No time for Mary…didn’t finish Tha-Thang before time called.

COUNT-OFF & NAME-O-RAMA
6 PAX:  Tank, Ratchet, Bueller, Pogo, Scooter, Bartman

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: