F3 Knoxville

Tag: Abort

4 Corners

THE SCENE: Cool, Crisp morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Baby Arm Circles IC x 15 each way

SSH IC x 20

Merkins IC x 10
THA-THANG:

  • Mosey the long way around the lake to the ampitheater
  • 7s – Step Up’s at the stage / pull-up’s at top.
  • Hold Al Gore until all are finished
  • Recover with a 10 count
  • Mosey to rock pile and pick a rock
  • Walk with rock over head to the yard area
  • 4 corners of the yard:
    • Corner #1:  Curls with rock x 20 then run with rock to Corner #2
    • Corner #2:  Squats with rock x 20 then run with rock to Corner #3
    • Corner #3:  Merkins so that chest touches rock x 20 then run with rock to Corner #4
    • Corner #4:  Flutter Kicks with rock over head.
    • Repeat all corners for a second trip around.
  • Mosey back to rock pile to deposit rocks
  • Lunge’s from rock pile to the entrance of the Veterans Memorial
  • Spend 1 minute of quick reflection on one name on the memorial
  • Amazon read aloud a quote from the memorial about remembering the past to not repeat it
  • Mosey back to AO
  • Hello Dolly’s IC x 20
  • Shoulder taps IC x 30 in honor of Soot
  • Merkins IC x 10
  • American Hammers IC x 10

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Romans 12:9-10  “Let love be genuine.  Abhor what is evil; hold fast to what is good.  Love one another with brotherly affection.  Outdo one another in showing honor.”  As we competed at the F3 Olympics we are trying to outdo each other in various competitions.  In life let’s try to outdo each other in showing honor to others.  As Veteran day is approaching, outdo each other in showing honor to those who have served, still serving, and the families of those who gave their lives for our freedoms.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death Star Remix

THE SCENE: Brisk, but sharp and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15                                 LBAC IC x 15 (reverse)                                 Chinook IC x 15                                             Tempo squats IC x 15                                    SSH IC x 15

THA THANG:

  • Mosey to the backlot.
  • 8 cones spread out (a good running distance) apart
  • 1st cone: 30 Burpees, 2nd: 30 Carolina Dry Docks, 3rd: 30 BB sit-ups, 4th: 30-2 ct. Mountain Climbers, 5th: 30 LBCs, 6th: 30 SSH, 7th: 30 Merkins, 8th: 30 Squats
  • Run to the 9th come in middle, complete Circle of Pain (5 merkins, 4 diamond merkins, 3 wide arm merkins, 2 ranger merkins, 1 Superman merkin) = Death Star destroyed
  • Since there were 2 Death Stars, complete the exercise again.
  • Mosey back to AO

MARY:
Flutter Kicks IC x 20                                    11s – 10 hop-ups to 1 dip                                One lap around parking lot                      World War II sit-ups                                       Captain Thor’s IC 1:4                               Boat/Canoe

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Cast all your anxiety on him because he cares for you.”
‭‭1 Peter‬ ‭5:7‬ ‭NIV‬‬
Spoke about anxiety during the week with work issues and family issues and importance of trusting God with all of our fears and stresses.

Burban n Biscuits

THE SCENE: A bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.85 mile ruck loop
THA-THANG:
Ruck Biscuit ALL w ruck on

  • 10-8count bodybuilders , 20 front ruck big boys sit ups, 30 Ruck squat thrusters
  • Start with above exercises , then run one lap
  • RnR exercise, run 2 laps
  • RnR exercise, run 3 laps
  • RnR exercise, run 2 laps
  • RnR exercise, run 1 lap
  • rbr exercises
  • each lap was around the ymca parking lot , up lovers lane and around . .37 miles per lap

MARY:
Overhead ruck flutters x 30 IC

20 ruckcurls
COUNT-OFF & NAME-O-RAMA
4 hard workers
CIRCLE OF TRUST/BOM:

MOLESKIN

just Good ole simple hard work . Nothing fancy . Good mumblechatter about the mog mile
ANNOUNCEMENTS:
F3 Olympics

Ups and downs in the garage

THE SCENE: 56 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperials walkers
Bat wings
Tempo lunge
SSH
THA-THANG: Mosey to 11th Street parking garage.  Circle up and perform three minutes of planks, alternating every fifteen seconds between high plank (merkin position) and low plank (on elbows).  Recover for ups and downs routine.

Perform exercise/number of reps written at same place on each level of parking garage.  Once exercise completed, run up to the next level for next exercise.  Going up exercises as follows:

  • Carolina dry docks x20
  • Ranger merkins x20
  • Hurpees x10 (hand release burpees)
  • Offset merkins x20 (one hand on curb, one on ground, either 10 each or swap hands each rep)
  • Wall worm (bear crawl sideways with feet elevated on parking garage wall, hands on ground)

Recover and 10 count.  Each spot coming up also had a down exercise, which we did the same just working back down.  Going down exercises as follows:

  • Burps x20 (low squat, kick feet out behind to merkin position and back, never stand up or do merkin)
  • Squat jumps x20
  • Plank jacks x20 on four count
  • Pistol squats x20 (10 each leg)
  • Burpees x10

Recover and 10 count.  Line up along parking garage wall.  Dirty hookups x10, then 20 sec wall sit.  Rinse and repeat these two exercises for three total rounds, increasing duration of wall sit time.  Recover and 10 count.

New routine, “It Pays to Be a Winner” – static hold or exercise performed until failure, winner gets to pick exercise and number of reps for the rest of the PAX, winner must lead the exercise but only has to do half the reps.

First iteration – plank position.  Winner was Magic Mike, exercise was reverse crunches
Second iteration – Al Gore.  Winner was Reverb, exercise was flutter kicks
Third iteration – jailbreak to other end of garage.  Winner was Reverb, exercise was BBSUs
Fourth iteration – jailbreak up ramp at Careless’s request.  Winner was Reverb, just mosey back down

Mosey back to start point for Mary.

MARY:
High Dolly’s
Captain Thor
COUNT-OFF & NAME-O-RAMA
Fantastic Four: Magic Mike, Careless, Reverb, Abort

Leg day at the ball

THE SCENE: 73 or so (I think) and not too muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squat x10 IC
Tempo merkin x10 IC
Michael Phelps
SSH x21 IC
THA-THANG:
Take a hot lap around the WFP infield.  Upon getting back to the fountains, line up along the edge of the sidewalk.  Lt. Dan (4 lunges, 2 squats) to the cones about halfway across the infield.  Hold Al Gore waiting for everyone else to make it to the cones.  Then all PAX Devin Hester to the far side of the infield and then jail break all the way across.  Recover and 10 count.

Mosey out of the fountains and toward the lots where we park, across the railroad tracks, and to Preacher’s parking lot (at The International).  Five cones set up, routine is the reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise at the cone.  Run back to the start line.  Run to the furthest cone, again performing exercise and pick up the exercise at the next cone, then return to the starting line.  PAX continue routine, picking up one more exercise set each iteration until they’ve done all five exercises on the way back.  Exercises as follows:

  • Hand release merkins x10
  • Jump squats x10
  • Burpees x10
  • Air squats x20
  • SSH x30

Jack rabbits perform Mary and then instructed to start the regular suicide ladder (going to first cone, perform exercise, run back.  Then pick up an exercise each time going a cone further, but performing half the number of reps at each cone).  Once the six has completed the routine, recover and 10 count.

Mosey back to the fountains and find a bench.

  • Left leg step ups x15
  • Right leg step ups x15
  • Calf raises x15 (on the ground)

Rinse and repeat through again.

MARY:
Flutter kicks x25 IC
Hello Dolly x25 IC
Pickle pounders x20 IC
Boat/canoe and variations (flutter canoes, OH clap canoes) until PAX hates me
COUNT-OFF & NAME-O-RAMA
18 STRONG: Red Writer, G6, Amazon, Passport, Filter, The Voice, Frank, Duggar (Lexington Duggar), Half Caff, Swanson, Wilson, Steam, Petey, Sneaky Pete, Quarantine, Singlet, Purple Rain (FNG), Abort
CIRCLE OF TRUST/BOM:
If you believe in Santa Clause for 8 years of your life, you can believe in yourself for 45 minutes.  Or longer.  We’ve all been new guys and we’ve all had to grind through things we didn’t think we could.  Believe in yourselves and see what you can accomplish.

ANNOUNCEMENTS:
AO challenge workout of the month is the HR merkin.  F3 anniversary party and F3 Olympics will be November 3-4.  Big Ball needs Q’s to sign up for next week, encourage all to sign up and ask for Co-Q if they haven’t led before.