F3 Knoxville

Tag: Archie

Merkins and Burpees at the Asylum

THE SCENE: The Asylum AO, temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Imperial Walker, 15 mountain climbers, 10 Peter Parker’s, 10 Spidermans (6″ Peter Parkers…newly coined?), 10 windmill
THA-THANG:
YHC did not devote enough time to planning, so we winged it a little. The basic idea was to focus on upper body with running to each area. We started each pain station with a variety of merkins followed by burpees and then running up a hill. We hit the hill by the launch point first, then cardiac, and finally Everest. We ended with Mucho Chesto before COT: 10 merkins, 10 diamond merkins, 10 wide arm merkins, 10 stagger left merkins, and 10 stagger right merkins.

COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
The WORD came from 1 John 4:19-21. Forgive and love your fellow man. If can’t do that, how can you say you love God.
ANNOUNCEMENTS:
Anniversary F3 Knoxville Olympics Saturday, picnic on Sunday, food drive coming in the near future (Sharky to provide more details later).

Lake Life

THE SCENE: Crisp, clear 42 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Squats with 30 sec hold x 5

Windmills x15

Cherry pickers x 10

Baby arm circles forward and back

THA-THANG:
Lake Living:

4 laps around Juco lake with 5 stops along the way for “Breaks”

Mountain Climbers 2 count x20

Merkins x20

Big Boy Sit-ups x25

Imperial Walkers 2 count x 20

Squat thrust x 20

MARY:
No time today, made it back with a few seconds to spare
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My favorite exercise is the Recover. So, I thought I would share 4 things we can’t recover

  1. A WORD after it is spoken
  2. TIME after it is gone
  3. An OPPORTUNITY after it is missed
  4. TRUST once it is lost
    ANNOUNCEMENTS:
    F3 olympics and picnic this coming weekend!

Later Q

THE SCENE: Steamy 70 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick: Side straddle hops, tempo squats, tempo merkins and  baby arm circles front then back with some overhead claps…to tha thang
THA-THANG:

It was a Hilly Dora Day

  • Everest
    • 150 Rear Lunges
    • 100 Carolina Dry Docks
    • 50 Big Boys
  • Follow the Guard Rail up to Asylum
    • 150 Squats
    • 100 Merkins
    • 50 4 Count Flutters
  • Hill by the AO
    • 150 Lunges–modified to until battle buddy gets down
    • 150 Tri-cep Dips—modified to battle buddy gets down
    • 50 LBC- didnt make it the 6:15 arrived

MARY:
no time to much Thang
COUNT-OFF & NAME-O-RAMA

7 HIMS

CIRCLE OF TRUST/BOM:
We took a moment to check out the stars, BOM was to take a moment to see God’s wonder in your day. There is always something that is amazing. Slow down and appreciate it!

ANNOUNCEMENTS:
Hurricane survivors, Prayers for Lazarus mom’s boyfriend, Archie’s mother in law, fundraising for non profits and safety for our families as we are away!

Selection Quality

Dammit this text editor is the worst.

We ran to the movie theater stopping 10 times for 10 hand-release merkins and 10 ruck on feet selection quality sit-ups. We then rucked up to Trader Joe’s for cookie butter. Since they were closed we did 10 hand release merkins and 10 selection quality sit-ups. When we got back to the trucks we found we had time for one more round of PT.

Vice Versa

THE SCENE
68 and clear

 

THE THANG
PT
5 Rounds:
–  10 Overhead Squats (hold ruck overhead and then squat)
–  10 burpees without a ruck.

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

5 Rounds:
–  10 Ruck Curls
–  10 Zerker Squats (hold ruck up on chest)

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

5 Rounds:
–  10 Ruck Thrusters
–  10 burpees without a ruck.

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

Coupon Ruck
Everyone grab a coupon (2 sandbags (60lb & 70lb), GR2 with 40lb and big, nasty pulley (35lbs?))

Ruck to Target (approximately 1.2 miles)

Perform 50 Ruck Push-ups and 50 Ruck Squats

Ruck back to SP

Perform 50 Ruck Push-ups and 50 Ruck Squats

Ruck parking lot loop (up Lover’s Lane around the pool and back to your ruck)

 

COT
Circle up to pray and send each other off to conquer Friday!