F3 Knoxville

Tag: Belding

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.

Commercial Grade Wrapping Paper

THE SCENE: Just cold….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC

Squat x 15 IC

Hand release merkin x 10 OYO

Imperial Walker x 15
THA-THANG

Catch me if you can: P1 run backwards P2 CDDs x 10 and catch partner. P1 then does CDDs x 10. Continue until one lap around parking lot complete. Second lap is diamond merkins.

Deconstructed Burpee: 10 squat, 10 leg thrusts, 10 merkin, 10 leg thrusts.  Exercise performed as 10-1

Dan Taylor: 1 squat:4 lunge, 2 squat:8 lunge etc. length of staff parking lot (continue 1:4 ratio).

Mosey to back parking lot

Bearmuda Triangle: Three cones in triangle set approx 70′ apart. Bear crawl to each cone. First cone 10 hand release merkin, second 15 hand release merkin, third 20 hand release merkin. DO NOT get up when reaching each cone.

Mosey back to AO

Bruce Lee: 20 Reps, 3 sets

Murican hammers, leg raises, LBCs, heel touches, crunchy frog, 100s.

MARY:
Flutters
COUNT-OFF & NAME-O-RAMA
FNG: JD Faulconer-Pitino
CIRCLE OF TRUST/BOM:
From the Marine Corps Leadership Traits (14 total)

Courage: Courage is what allows you to remain calm while recognizing fear. Moral courage means having the inner strength to stand up for what is right and to accept blame when something is your fault. Physical courage mean that you can continue to function effectively when there is physical danger present.

Gain courage to overcome the aspects of life that cause you to fear by DOING them. Continue to do the things that cause you fear until you can complete the task without having fear.
MOLESKIN:
Do the hard things first each day. The rest of the day is gravy.

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!

With Friends like these….

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

MARY:
Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm,  Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

BOM:
First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin:  it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.

Barkley Returns!

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.