F3 Knoxville

Category: Ropes & Bells

KB Factory

The Scene: 45 degrees steady rain

F3 Welcome & Disclaimer

Warm up:
Arm circles
Figure 8-10x
Around the worlds -10x
Halo-10x
Mosey to outhouse, return

The Thang:
stations on the conveyor belt
#1: Shoulder press (10 each arm)
#2: Squat rows
#3: Merkins moving KB
#4: American swings
#5: Tricep extensions
#6: Running/lunging the loop x2
Repeat exercises until runner returns to station
Cycle on conveyor belt until time
5 burpees

Mary:
Rocketts
Flutter kicks
LBCs
TV remote changers
Skydivers
10x Merkins

Count-off and Name-O-Rama

BOM:
Forgive others!
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
‭‭Colossians‬ ‭3:13‬

Think of a book full of everything you have done in your life. The good pages, the bad pages and the ugly pages. Now think of what Jesus does for us as believers. He tears each one of those bad and ugly pages and burns them up never to be seen again. He forgets our sin, our shortcomings our selfishness.
How can we receive this gift and not do the same for others?
Find that grievance you may have in your life and forgive.

-Tank

What 25# Plate?

F3 Intro and Disclaimer

Warm-O-Rama
Around the Worlds
Figure 8s
Halos
Russian Swing
American Swing
Merkins
30 Jump Ropes

The THANG
Mosey to Outhouse with ‘Bells
Repeat 5x
– 20x American Swing
– 20x Box Jump
– 10x each Single Swing
– 20x Overhead Lunge (Weighted) – walking out
– Walk back to Kettlebell (OH)
– 50x Jumprope

MARY
Flutter Kick
Side Crunches
Boat-Canoe

WORD

I shared a story about Polish Independence day – November 11, 1989. Don’t take your freedom lightly.

Be an Idea Man

F3 Intro and Disclaimer

Warm-O-Rama:

Mosey

Around the Worlds

Figure 8s

Halos

Russian Swing

American Swing

 

The THANG:

Mosey to Outhouse (Buy-In)

100x Jump Rope (Buy-In)  – Next section repeat-o 2x

24x Lunge Press

– R/L Side-Jump Hurdles

20x American Swing

– R/L Side-Jump Hurdles

30x High Pull

– R/L Side-Jump Hurdles

10x each Single-Arm Swing

– R/L Side-Jump Hurdles

18x Shelf Reach (pivot)

– R/L Side-Jump Hurdles

16x ToeTaps

– R/L Side-Jump Hurdles

20x American Swing

– R/L Side-Jump Hurdles

100x Jump Rope (Buy-Out)

Mosey to Outhouse (Buy-Out)

MARY:

Flutter Kick

Side Crunches

Boat-Canoe

Some crazy thing that Tank wanted to do – it was hard.

WORD:

Great minds discuss ideas. Average minds discuss events. Small minds discuss people.

Moleskin:

Great workout with Swirlie and Tank – the small group size makes each other better.  Swirlie stuck around for some more KB swings – working on the form.  I don’t think he’s wondering about the 1.5 pood ‘bell anymore.  He want it.  Badly.  Tank, better start swinging the heavier ‘bells – Swirlie is nipping at Tweet-e’s heels!

Winter Solstice 2016

The Scene:  Frosty and 26 degrees!

F3 Intro and Disclaimer

Warm-O-Rama
Mosey
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
Merkins
Russian Swing
American Swing
The THANG
Mosey around Outhouse
200 Jump Rope
25 KB Swings
25 Big Boy Sit Ups
100 Jump Rope
25 KB Swings
25 Walking lunges
100 Jump Rope
25 KB Swings
25 Hand Release Merkins
100 Jump Rope
25 KB Swings
25 Burpees
200 Jump Rope
Mosey around Outhouse

MARY:
Turkish Get-ups!
American Hammers
Flutter Kick
Boat-Canoe

WORD:

We heard from Tweet-E, as today is his 17 year anniversary of being a rock-star!

Moleskin:

It was a chilly morning for the PAX, but we pushed through the workout.  Props to Bartman for making it happen on his first Ropes & Bells!

Frogger on the Tennis Court

F3 Disclaimer & Welcome

Mosey to the Tennis Court

Warm-O-Rama

Run to the pooper
Kettlebell Figure-8
Around the world
Halo

The THANG:
Kettlebell Lunge Press – single arm one way other arm back
Kettlebell High Pull – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell windmill – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell Russian swing – 20 reps (10 each arm)
Frog jump down and back
Kettlebell single-arm shoulder press – 20 reps (10 each arm)
Frog Jump Down and back
Kettlebell Squat – 20 reps
Crab walk down and back
Power to the People – 20 reps (10 each arm)
Crab walk down and back
Kettle bell push ups – 20 reps (10 each arm)
Sprint down and back

Repeat with ½ court and half rep!

MARY:
Dealer’s choice

COT:
Count-Off and Name-o-Rama
(No FNGs)

WORD: