F3 Knoxville

Tag: Abscess

Burpee Beatdown

 

THE SCENE: Gloomy 45 degrees 19 HIM’s got after it Today

F3 WELCOME & DISCLAIMER

5:30 COT

  • Side Straddle Hop x 20
  • 2 Burpee
  • Arm Circles x 15 each way
  • 4 Burpee
  • Imperial Squat Walkers x 20
  • 6 Burpee
  • Cherry Picker
  • 8 Burpee

Escalator on the mosey(String of pearls style) – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run 50 yards
  • 10 reps+20 reps next exercise, run 50 yards
  • 10, 20, 30 reps, run, 50 yards
  • 10, 20, 30, 40 reps, run to start
  • Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

SheHateMe –5 Sets Run50 yards between sets.
-10 Lunges (20 movements)
-10 Burps (Burpees without the pushup and the standing)
-10 Pushups

Rows and Box Jumps – Partner up

  • 10 rows
  • 10,9,8,7,6,5,4,3,2,1 Box Jumps.

Cloud

  • 10 Colombian neck ties
  • 20 Flutter Kicks

Mary

  • Proton Parker x 10

I got you somethin “Real Nice”

THE SCENE: 33 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run to the slouthouse and some stretchin and crap
THA-THANG:

  • R: row and press w KB
  • E: Ear presses w/CMU
  • A: Arm blasters w/pee rocks 10 SFP
  • L: lunges w/sandbag or CMUs
  • *
  • N: not Highland games log throws
  • I: ice picker slams w/ball
  • C: cleans with bar 115lbs
  • E: eat? Sandbag toss over shoulder

When logs get back do 10 merkins and run up small hill to cones and back to next exercise

MARY:
Flutter, box cutters and stuff
COUNT-OFF & NAME-O-RAMA 

6 pax

CIRCLE OF TRUST/BOM:
Gift we don’t deserve.

God sent his son to redeem us not because we deserve it, but because he loves us.

Example of my kids misbehaving and still providing gifts for them on Christmas.
MOLESKIN:  

i only got Thru half the wo due to my back going out but the pax finished strong. Welcome Creeper from Nashville

ANNOUNCEMENTS:
Bring snacks tomorrow for the Wesley House. Prayers for FIA member that was killed by a car.

Presents for Everyone

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Handed out some presents early – 25 envelopes, each containing an exercise. We went through our gifts in sequential order:

  1. 25 SSH
  2. 10 Tempo Squats
  3. 10 Tempo Merkins
  4. 12 Baby Arm Circles (forward and reverse)
  5. Bear Crawl across the parking lot
  6. Crawl Bear across the parking lot
  7. 20 Derkins
  8. 20 Bench Rows
  9. 10 Burpee Box Jumps
  10. 15 LBC’s (4 ct)
  11. 20 Tuck Jumps
  12. 15 Hand Release Merkins
  13. 10 Lunges (10 each leg)
  14. 20 American Hammers (4 ct)
  15. 10 Dive Bombers
  16. 10 Iron Mikes (4 ct)
  17. 15 Sweat Angels (4 ct)
  18. 15 Diamond Merkins
  19. 20 Squats (4 ct)
  20. 20 Flutter Kicks (4 ct)
  21. 20 Dry Docks
  22. 20 Jump Squats
  23. 15 Box Cutters (4 ct)
  24. 10 Burpees
  25. 1 Time All You’ve Got up Little Baby Hill

MARY:

Just enough time for some plank work and Cap’n helped us cash out with some ATM’s

COUNT-OFF & NAME-O-RAMA
33 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

Especially this time of year, it’s easy to get caught up in the busyness – getting things wrapped up before the new year, planning for next year, finishing up the Christmas shopping, figuring out logistics for the holidays, etc, etc. Sometimes the most difficult task is to just slow down and enjoy the moments, the memories.

I’m as guilty as anyone when it comes to getting caught up in the “hamster wheel of life” – creating my list of things I need to get done, worrying about what’s to come tomorrow, and simply not slowing down to appreciate the moments right in front of me. I was reminded of this last night when I was getting ready for the Q this morning. I was preparing the envelopes for the workout (just another task that I needed to get checked off my long list of things to get done over the next couple days), but my 4 year old son was so excited when I asked him to put some stickers on the envelopes. He swelled with pride knowing that Daddy needed his help, and he quickly plopped down next to me and began meticulously placing his Christmas stickers on each envelope. It was just a little moment – inconsequential in the grand scheme of things – but I cherished that time with him. He won’t always be 4 years old, and he won’t always want to help his Dad with those silly projects.

Cherish the moments.

Wet 66

THE SCENE: Gross.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Gave choice of wet or dry workout. PAX chose wet.

Shoulder shredder (100 OH claps IC)

PAX mosey to top of cardiac.

Rd1: Each light pole going down cardiac. Route 66 – 8ct Bodybuilders. Run back up. Rabbits sweep everyone.

Rd2:Each light pole going down cardiac. Route 66 – Crab Cakes 4ct. Run back up. Rabbits sweep everyone.

PAX mosey to bottom of hill by AO

Alternating movements up the hill:
1) Crawl bear for 6 steps
2) Bear crawl for 12 steps
Continue until reaching top

Recovery jog back down to AO

MARY:
Shoulder shredder (100 OH claps 4ct)
1.5 min of Boat/Canoe with slight variations (flutters, OH claps, row the boat, etc)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Gave everyone a choice of the wet route or the dry route at the start of the workout. Told everyone the seemingly “easier” dry route would’ve consisted of 120 bodybuilders, 120 squat jumps, 120 flutter kicks, and 120 lunges. Choosing the apparent easier path doesn’t always end up easier in the long run.

MOLESKIN:
Pinto brought up the idea to rename Candy Corns to The Grady Pitsticks in honor of Quickrete. Lilydipper will reach out to Cap’n to see if we can get it changed in the Lexicon.
ANNOUNCEMENTS:
2nd F lunch today at Babalu at noon.

Comms are Important

THE SCENE: Gloomy and dark.  Better than the #fartsack though!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers 15x
Hand Release Merkins 20x
Ice Skaters 20x
Burpees 10x
ISO Squats 20x
Ice Skaters 20x
Burpees 10x
Hand Release Merkins 20x

THA-THANG:
Mosey to First light
Stop Half Way...

  • Rubber Legs:
  • Squats x10
  • Fwd & Bkwd lunges (same leg then switch) x10 each leg
  • Side Lunges x10 each leg
  • Jump Squats x10

To Cone Lane:
Run to cone 6 and back each time. First time stop at far cone, cone 6, and do exercise. Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:

  • Cone 1 – Squats x15
  • Cone 2 – Diamond Merkins x15
  • Cone 3 – Tuck Jumps x15
  • Cone 4 – Froggy Squats x15
  • Cone 5 – Dry Docks x15
  • Cone 6 – Candlestick Burpees x15
  • Cone 7 – I forgot x15
  • Cone 8 – Diamond Merkins x15
  • Cone 9 – Jump Squats x15

MARY:
Side Crunches, and a few more on-the-six work.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be sure to communicate to those around you.  Keep it simple.  It should be repeatable and easily understood.  Even if you think they already know it, its good practice to repeat for clarity