F3 Knoxville

Tag: A-Rod

Deck of Life

THE SCENE: Warm, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles (ED EA IC) x 15

Michael Phelps

SSH x 30

Round the clock merkin

5 Burpee on your own
THA-THANG:
Deck of Life: Spread 52 card deck out (face down) and have PAX circle up around. Take turns picking up cards. No breaks and get through deck in 30-35 minutes

  • Hearts = Burpees
  • Diamonds = Squat Jumps
  • Club = V-up
  • Spade = Hand Release merkin
  • Ace = 1 minute plank
  • Joker = 1.5 minute wall sit

MARY:
With CMU: 25 swings, 25 rows, 25 overhead, 25 curls

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued homework assignment: Have a deliberate conversation with your neighbor and get to know them. Do what we are called to do.
MOLESKIN:

ANNOUNCEMENTS:
TTTP CSAUP Event August 25. Be there.

Loop D Loop

THE SCENE: maybe like 70°. Quite nice really.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Rucked/ran the loop 4 times. 3 sets of PT in between consisting of:

  • Bodybuilders x 15
  • Thrusters x 15
  • BBS (with ruck on chest) x 15

After the 4th loop we ran up and touched Trader Joe’s. Then we went from the bottom parking lot up to the third and back around.

MARY:

  • Ruck up Flutters x 25
  • Armstrongs (no ruck) x 25
  • Captain Thor (led by Woodshack) x 5:20

COUNT-OFF & NAME-O-RAMA
7 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
Excited for Red Wings!
ANNOUNCEMENTS:

40(5) Minutes of Hell

THE SCENE: Humid and 70 with a hint of sprinkles that offered no relief about 1/2 way thru.  A beautiful start to the sunrise greeted us at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x 20 IC
  • American Hammers x 20 IC

THA-THANG:
Inspired by the Nolan Richardson Arkansas style in the 1990s.

  • Indian Run around parking lot to far end of front lot
  • Partner up
  • P1 backpedals to High School electronic sign, does a Bobby Hurley, and jogs back
  • P2 starts the exercises until P1 returns and switch is made
    • Burpees x 150
    • Squats x 300
    • Big Boy Sit-ups x 150
    • Little Baby Arm Circles x 300
    • Merkins x 150
    • Imperial Walkers x 300
  • Mosey back to AO just in time for a little Mary.

MARY:

  • Flutter Kicks x 21
  • Ring of Fire as time expired

COUNT-OFF & NAME-O-RAMA
8 PAX pushed hard and started this Thursday off right.
CIRCLE OF TRUST/BOM:
Legacy.  John Ward passed away.  Most of us grew up with his voice before every UT football and basketball game was on TV.  Many of us turned down the TV to listen to his broadcast even when it was on TV.  While there are tributes and memories from many about his role as a broadcaster, I thought about how I’ve never heard anyone say a negative word about him.  I’ve heard stories of him taking time to talk to people and always being gracious.  No matter how small or large our circle of influence is, we will leave a legacy by how we treat everyone we meet.
MOLESKIN:
As A-Rod mentioned, with vacations thru the summer, let’s make sure and show up when we can and grab those Qs.
ANNOUNCEMENTS:

Bearpee Bernie Trailin’

  • THE SCENE: 70 degrees clear and humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Cherry Pickers x 10 IC
  • Quad Stretch single leg squats x 10 B  (one arm on buddy shoulder for support)
  • Pharoh Squats x 10 IC
  • Deep Lunges x 5 IC
  • SSH x 20 IC
  • Baby Arm Circles x 11 IC (Both directions)
  • Daddy Arm Circles x 11 IC  (Both Directions)

THA-THANG:

  • Run 100 yds to 1st TN and do 50 lateral curb hops, then 6 burpees
  • Run 75 yds to Life House lot and do 50 MKNs, then 5 Burps, then 50 BBS, then 5 Burps
  • Run 150 yds to Norm Hill and do 50 Mtn Climbers–> Bernie to top of hill–> 5 Burps –> run to bottom hill –> 25 Sumo Squats with kicks
  • Run 225 yds to Back HS lot to the Bearpee Trail
  • Bear Crawl (BC) 10 yds 1 Burp, BC 20 yds 2 Burp, 30 yds 3, 40 yds 4, 50 yds 5, then sprint to Goal last 50 yds
  • Run 1/2 mile to Rock Pile and grab a rock (stopped once and did 10 squats for semi-rest)
  • run 2 laps around splash pad holding rock overhead
  • Return to rockpile and do 5 Burps
  • Mosey to splash pad and grab a buddy
  • Partner 1 does incline MKNS while partner 2 runs a lap around splash pad, tag off until reach 200
  • Jog to super Mario mushroom posts
  • Jump up on each  mushroom and sprint b/w until reach planter boxes
  • AT Planter Boxes:  10 decline MKNS, 20 Box Jumps, 30 Dips, 40 step ups
  • Return to P Lot and jog to curb A…lunge to Curb B
  • MARY:
  • Low Flutter x 20 IC
  • High Flutter x 20 IC
  • Low Dolly x 20 IC
  • High Flutter x 20 IC
  • LBC x 20
  • Captain Thors

    COUNT-OFF & NAME-O-RAMA
    A-Rod, Wood Tick, Herbie, and Natty conquered the burpee quest
    CIRCLE OF TRUST/BOM:
    Be strong and trust in God when false accusations are thrown your way.  Retaliation is never the answer.  Continue on God’s path and follow HIS example
    MOLESKIN:

  • This was a tough workout but No man was left behind.
    ANNOUNCEMENTS:Congrats to Herbie for selling his house.  Plan on Fast N Easy moving him to the new house!!!

Miles and pain

THE SCENE: Warm and humid

F3 WELCOME & DISCLAIMER

THA-THANG:

Rucked from the AO over to Lowe’s. From there, rucked to the pavilion for some PT work. 5 rounds of 15 reps of each of the following exercises:

  • Ruck Curls
  • Bent-over rows
  • Should Press
  • Step-ups on the bench
  • Derkins

Rucked back to the AO with just enough time for 30 Flutter Kicks (4ct. – ruck overhead).

Ended up covering 5.7 miles for the morning along with the PT.

COUNT-OFF & NAME-O-RAMA

3 men today for the ruck but several others were out there taking care of business with their HTL training (Cap’n Crunch, A-Rod, Abort, and Pfeiffer).

CIRCLE OF TRUST/BOM:

Not much of a BOM this morning, but we enjoyed the fellowship along the ruck. Lots of good mumblechatter about favorite flavors of Gatorade and Powerade (amazing how those conversations start when you’re dead tired and thirsty). In the spirit of Father’s Day weekend, we’re all thankful we have the privilege of being Dads – make the most of the moments you have with your kids and be intentional with your families.