F3 Knoxville

Tag: A-Rod

1-2-3 Pyramid

THE SCENE
30 and Clear

WARM UP
1 Loop around West Hills Park (1.3 miles), end with 20 merkins & 20 squats (ruck on).

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck to Walkers Springs Park Pavilion (2.0 miles one way), stopping at each mile to do the following pyramid routine:

Mile 1:
1 Curl, 2 Merkins, 3 Squats
2 Curls, 4 Merkins, 6 Squats
3 Curls, 6 Merkins, 9 Squats
4 Curls, 8 Merkins, 12 Squats
5 Curls, 10 Merkins, 15 Squats

Mile 2:
6 Curl, 12 Merkins, 18 Squats
7 Curls, 14 Merkins, 21 Squats
8 Curls, 16 Merkins, 24 Squats
9 Curls, 18 Merkins, 27 Squats
10 Curls, 20 Merkins, 30 Squats

Mile 2 is at the pavilion.  After doing the routine, head back to SP and do the following:

Mile 3:
9 Curl, 18 Merkins, 27 Squats
8 Curls, 16 Merkins, 24 Squats
7 Curls, 14 Merkins, 21 Squats
6 Curls, 12 Merkins, 18 Squats

Mile 4:
5 Curl, 10 Merkins, 15 Squats
4 Curls, 8 Merkins, 12 Squats
3 Curls, 6 Merkins, 9 Squats
2 Curls, 4 Merkins, 6 Squats
1 Curls, 2 Merkins, 3 Squats

Total = 5+ miles, 100 Curls, 200 Merkins and 300 Squats.

Sugar Cookie Shake Down

THE SCENE: Clear, cold, and awesome
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles x 10 ED IC

Mtn Climbers x 20 (4ct) IC

SSH x 25 IC

Tempo merkin x 20 IC

THA-THANG:

Mosey to large parking lot

Dora 1-2-3: Partner up.

P1 begins exercise while P2 runs 75 yards. Flap jack and P2 picks up count of exercise.

100 merkin, 200 LBCs, 300 Squats

Bearway to Heaven: 7 cones at extending distances. Bear crawl to cones and run back to start. At each cone begin with 7 burpees, run back, bear crawl to next cone for 6 burpees. Continue until cones and burpees are completed.

Mosey back to AO

7s: Step-ups and Incline merkins

MARY:
10 box jumps, 30 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
If you are going to make a New Years resolution, make it something you can work towards or manage. All these resolutions that are made and not completed cause people to feel like failures. Set your goal on something that you really want to accomplish and that you can put you heart and mind behind. Don’t start something that you know will end up in failure and cause you to feel like a failure.

Asylum Pavalon Play List

12 post for a rain day beat down in the pavalon.  Welcome to FNG Rainman!

5:30 COP

  • Side Straddle Hop X 30
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 10 and back x 10
  • Speed Skaters x 20
  • 4×4 ‘s x 10

Deconstructed Burpee 10-110 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.

B.O.M.B’s:
45 seconds of SSH.
–       50 Burpees
–       150 Overhead Claps
–       150 Merkins
–       200 Big Boy Sit-ups
–       250 Squats
W.A.S.H
45 seconds of SSH.
–       Werkins (50, preferably hand-release).
–       American Hammers (100).
–       Step-Ups (150).
–       Hip Thrusts (200).

4 sets of 10 Pull ups while partner does Squats

Super 11: Do 1 Row followed by 1 row; 1 merkin / 2 row; 2 merkin / 3 row, etc., etc. …….

Aborama
Flutter Kicks X 50 on the 4 count

 

 

The Octagon

THE SCENE: 24* at start, ice beards on the ruckers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25x IC
Angle grinders 10x IC
Tempo squats 12x IC
Baby arm circles forward 11x IC
Baby arm circles backwards 11x IC
THA-THANG:
Mosey across parking lot, headed toward parking lot behind the school.  Stop at halfway point for leg blasters, all exercises done together: 20 squats, 20 lunges (10 each leg), 10 air squats.  Recover and repeat for second round.  Resume mosey to back parking lot for the Octagon of Pain.  Eight cones prepared in an octagon, each with an exercise at the cone.  Exercises as follows:

  • Wide merkins
  • Jump squats
  • Burpees
  • American hammers on 4 count
  • Flutter kicks on 4 count
  • Lunges (number of reps for each set done on each leg)
  • Dying cockroaches on 4 count
  • Lion kings (with CMUs)

Pax partner up and pick a cone to start at.  Perform 8 reps of exercise, bear crawl to next cone.  Make your way around the Octagon and back to the cone you started at.  Meet in the middle of the Octagon (Pax finished about the same time).  Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins.  Recover.

Pax go back to their original starting cone, repeating the routine this time performing 16 of each exercise.  No bear crawls, once exercise is completed, Pax run on the outside of the Octagon making a loop and going to the next cone.  Continue again until original cone is reached.  Pax lead Mary in the middle of the Octagon.

  • Flutter kicks 10x IC – led by Natty
  • Big boy sit ups 10x IC – led by Shrinkage
  • Flutter kicks 10x IC – led by Fast N Easy
  • Big boy sit ups 10x IC – led by Switchgrass

Recover to original cones.  Back to performing 8 reps of each exercise, simply running to next cone (no loop around, just move to next cone).  Pax plank in the middle until everyone is finished.  Recover.

Mosey back to start point, and continue mosey over to splash pad.  Pax assemble along fence for pistol squats, 10x then switch legs and repeat.  Pax then mosey down small hill to parking lot and perform staggered hand merkins (one hand on the curb, one hand on the big ball).  Perform 10 merkins left hand low right high, then switch hands and repeat 10 merkins.  Three total rounds of pistol squats and staggered hand merkins, then recover and mosey back to start point.  (A Rod and Natty have impromptu jail break back to SP).

MARY:
Super duper coolers 10x IC on left side
Super duper coolers 10x IC on right side
Boat/canoe ring of fire.  Pax begin in boat position and move around circle allowing each member to canoe or canoe variation as long as they want before going back to boat position.  Variations include flutter kicks in canoe, American hammers in canoe position, overhead claps in canoe position, and dolly in canoe position.
Strict sit ups (hands behind head, shoulders hit ground and elbows hit knees) 10x IC
COUNT-OFF & NAME-O-RAMA
9 pax strong: Natty, Fast N Easy, Shrinkage, Belding, Switchgrass, Whammy, Crossroads, A Rod, Abort
CIRCLE OF TRUST/BOM:
Talked about the difference of happiness and joy (Ratchet spoke on this at the truck stop earlier this year) and how it applies to Christmas and this time of year.

Hungry Hippo

THE SCENE: 32 and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA  

jog x2, high knee skip x2, karaoke x2 across parking lot

squats x20, hillbilliesx20, merkins x10, LBC x10 , hello dolly x10, Burpos x10

THA-THANG:

  • Hungry Hippo, split into 4 groups, P1 wheel barrow P2 to grab a ball, switch partners until 5 balls each group is gathered. Each group performs exercise on ball x30 reps, once done return balls to middle abs repeat hungry Hippo for one more round. I had 20 different exercises so will not list them all. If you do this,ask me for help or insert your own.
  • Mosey back to front of school parking lot. Line up for Quarter pounder w cheese! Sprint 25 yards, 25 merkins, run back to start and do 10 burpees, sprint 50 Yard’s and do 50 squats, run back and do 10 burpees, sprint 75 Yard’s and do 75 Mtn climbers, do 10 burps, sprint 100 Yard’s , 100 ssh, run back for last set of burps

MARY:
Power T flutters x10 ic

Hello dolly x10 IC
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Intentional , what does it mean. google and the first thing that comes up is:
MOLESKIN:
Each Day when you wake up, say to yourself: How can I make today a great day! Be intentional, a’ight!
ANNOUNCEMENTS:
Get outta bed and get better!