F3 Knoxville

Tag: Bookman

The Equalizer Kraken 5k

SCENE: Kraken at the Top – 2023-07

MILEGE: 3.1? miles

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC | Windmills IC 

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  1. Crab Toe Touches 
  2. Crunches 
  3. Imperial Walkers 
  4. Step Ups
  5. Mtn Climbers 
  6. Squats 
  7. Flutter Kicks 
  8. Single Leg Bridge 
  9. Shoulder Taps

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Proton Can Do More Burpees in 40 seconds…

THE SCENE: Exceptionally comfortable until we started working…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Picker IC | Windmills IC
  • Grady Corns IC | Rockettes IC
  • SSH IC

THA-THANG:

40sec on each exercise. 20sec rest. Do a round, then take 3,2,1 CW laps around track. Stations included:

  • Lunges
  • Monkey Humpers
  • Squats
  • Burpees
  • Mountain Climbers
  • Flutter Kicks
  • Imperial Walkers

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Figure 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  “Do the right thing, for the right reasons, and you will win in the end.” –Jocko

PRAYER

A Ruckin Good Birthday

THE SCENE: Getting muggy again
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
SSHs,Gradycorns,Rockets,Lil Baby Arm Circles, Gradycorns, Cherry Pickers, and a lap around the parking lot
THA-THANG:
Rucking around the park plus:

Lower Body (3 sets of 12 reps for each exercise)
Squats
Ruck lunges
Bulgarian split squats

(3 sets of 12 reps for each exercise)
Merkins
Easy Ups
Pull Ups at the playground

Plank (3 sets, 30 seconds each)
Ruck American Hammers (2 sets x 12 reps)
Imperial Walkers (2 sets x 12 reps)
MARY:
Hello Dollys, Flutter Kicks, LBCs oyo
COUNT-OFF & NAME-O-RAMA
7 including 2.0 Charger!
CIRCLE OF TRUST/BOM:

“As you get older it is harder to have heroes, but it is sort of necessary.”
Ernest Hemingway
“In the central place of every heart there is a recording chamber.  So long as it receives a message of beauty, hope, cheer, and courage – so long are you young.  When the wires are all down and our heart is covered with the snow of pessimism and the ice of cynicism, then, and only then, are you grown old.”  ~Douglas MacArthur

MOLESKIN:
Getting old.
ANNOUNCEMENTS:
Hardship Hill obstacle build at I-Beam’s on Tuesday.  Be there or Venmo if you can!

It’s Gonna Be May (Metric)

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
Warm ups? We don’t need know stinkin’ warm ups
THA-THANG:
May Metric Workout

MARY: None
Insert information about any additional post-THANG work (if applicable). None
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
“You are not here merely to make a living. You are here in order to enable the world to live more amply, with greater vision, with a finer spirit of hope and achievement. You are here to enrich the world, and you impoverish yourself if you forget the errand.” Woodrow Wilson
MOLESKIN:
Some HIM stuff went down. TCLAPS to Stripped and Mouthwash for changing Choir Boys flat tire. No third leg was affected.
ANNOUNCEMENTS:
Hardship Hill and something else.

What Happened to The Gloom?

THE SCENE: Cool, perfect Spring morning.  MINUS THE NEW LIGHTING IN THE AO!  WHERE’D THE GLOOM GO?!?!?!?!?!
F3 WELCOME & DISCLAIMER DONE.
WARM-O-RAMA:
Slow mosey to the rock pile.
THA-THANG:
At the rock pile:

  • Curls with Rock (15 reps)
  • OH Presses (15 reps)
  • Bent Over Rows (15 reps)
  • Repeat until time

At the Cul-de-sac

  • Farmer’s Carry: 2 laps around the cul-de-sac with the sandbags
  • Squats (15 reps)
  • Lunges (15 reps)
  • Until each PAX completes their Farmer’s Carry laps/until time

At the Dock

  • 15 merkins
  • 10 burpees
  • 15 dips

After the rotation, at the plaground 10 pull ups and 10 merkins, repeat

MARY:
Core stuff at the AO, Hello Dollys, Flutterkicks, LBCs, Oblique crunches

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Gratitude for the past year.  Been a blast and great time getting to know everybody.
MOLESKIN:
Seriously, thank you.  There’s been a change for the better.  It’s been great.  Gives me hope.  And really, I don’t like being able to see what I’m doing in the gloom.  We need to go back to the old lighting.  Think that’ll fly with KCP&R?
ANNOUNCEMENTS:
Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill