F3 Knoxville

Tag: Dumpster Dive

I Love the 80s – SYITG Edition

AO: shamrock
Q: Eliza (Kevin Parrott)
PAX: Oscar Meyer (Brett Harris), Ghost Flag (F3Knoxville), Dumpster Dive, LeBling (Chris LeClair), Skidmark (Brad Coulter), Betty (Tyler Alexander), Eliza (Kevin Parrott), Curry (Steve Coy), Toretto (Larry Seufert), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Stitch (Brad Ware), Rubber Duck, Twitch, Paper or Plastic, Tailhook
FNGs: None
COUNT: 16
WARMUP: SSH 10X
Jane Fonda left 10x
Jane Fonda right 10x
THE THANG: Mosey to the CMU pile and carry it to parking lot

4 corners – each corner has 4 exercises – 20 reps each = 80 reps per corner – rinse and repeat

Corner 1: merkins, big boys, lunges, shoulder tap planks
Corner 2: CMUs – Bench Press, squats, curls, swings
Corner 3: Jesus statue- step ups, dips, burpees, 25 yard run
Corner 4: Mary – Flutter kicks, American hammers, hello dollys, Freddy mercury’s
MARY: built into beatdown + 5 extra burpees
ANNOUNCEMENTS: F3 in the Nude, Dad Camp
COT: I encouraged everyone to post downrange at some point and shared my experience with long time F3 Cape Fear PAX EPO about the Magnet, the Glue, and the Dynamite. I challenged everyone to read Freed to Lead and gave a copy to Betty to read first, sign the the inside and pass it to the next PAX.

Copycat Workout

Backblast! Copy Cat of Blindside’s 7/19/23 Workout
DATE: 2023-07-21
AO: #shamrock
Q: @Mermaid (Bradley Roberts)
PAX: @Mermaid (Bradley Roberts) @8 seconds (Paul Richardson) @Base Salary @Nadia (Aaron Jacques) @Voodoo (Eric A) @Caveman @Stitch (Brad Ware) @KickFlip (David Greer) @Eliza (Kevin Parrott) @Honeydew (Jason Childers) @Daniel Callis – Anchorman @Skidmark (Brad Coulter) @Dumpster Dive (Brad Burnette) @Glamper @Brick (Chris Tittle) @Fabio (Joe Hamilton) , Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards.  Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total.  Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters eachCollect as many cards as you can and build your best poker hand.  Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast.  With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts.  I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.

The Return of No Glove Love

THE SCENE: Insert info about the weather, etc.

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires

Oscar Meyer FNG

CMU Totem Pole

THE SCENE:  Cool and humid
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Finkle swings
Cherry pickers
Merkins
Projectivator

THA THANG:

Mosey to the track.  Grab a block.

First, do all exercises.  Suitcase carry to 10 yards, switch hands, suitcase carry back.

Repeat:  Each successive round, drop the highest rep exercise – and carry the CMU 10 yards farther

Exercises were;

  • 40 Tricep extensions
  • 35 Goblet squats
  • 30 Curls
  • 25 Rows
  • 20 Derkins
  • 15 Thrusters
  • 10 CMU swings
  • 5 Blockees

So…

Round 1:  40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 10 yards and back.

Round 2:  35 + 30 + 25 + 20 + 15 + 10 + 5 + Carry to 20 yards and back

Etc…

Round 8:  5 blockees + Carry to 80 yards and back

MARY:

PAX choice for four rounds

COUNT-OFF & NAME-O-RAMA

Me and 17 of the best men that I know

CIRCLE OF TRUST/BOM:
Pivoted away from what I had planned and talked instead about the fruit and blessings that come from repentance.