F3 Knoxville

Tag: Bookman

It’s Cold Outside

THE SCENE: Fantastic December morning in the gloom. IN MARCH.
F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:
SSHs, Tempo Squats, Rockettes, LBACs forwards and backwards
THA-THANG:
Insert information about the workout.

  • 2 laps around the track
  • 10is Minutes of:
  • 10 merkins, 20 squats, 30 mountain climbers, 40 SSH
  • 2 more laps around the track
  • 10ish Minutes of:
  • 10 burpees, 20 lunges, 30 Freddie Mercuries, 40 SSH
  • 1 more lap around the track

MARY:
Flutter Kicks, Homer and Marges, Georgia Cheerleaders, Box Cutters, Missouri Cheerleaders, Side LBCs
COUNT-OFF & NAME-O-RAMA
10 PAX, No FNGs
CIRCLE OF TRUST/BOM:
Don’t let a chapter be the title of your book.
MOLESKIN:
Good luck to getting back into the usual routine! stay safe in your travels.
ANNOUNCEMENTS:
Haw Ridge sign ups, Grow Ruck informational tonight at 8:30 -> See Slack

Heavy. Spring Break. Surprise.

it was colD

Bookman warmed up the PAX while I dooddled on the Bermuda Triangle

CIRCUIT: Overhead press, lunge, box cutters, suitcase carry, goblet squat—all with your trusty CMU

BREAK: Bench press, tricep work, calf raises

Do both of these twice

7s: PullUps & Step Ups

Recover

 

Scott Galloway defines masculinity as “Garnering strengths and skills such that you can protect and advocate for others”

 

 

Basic Bros

THE SCENE: A weirdly warmer 40 degrees, started misting at the end
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
Windmills (not Rockettes)
Rockettes
Gradycorns
Mosey on to “the bathhouse”
THA-THANG:
Partner up for a good ol’ fashioned DORA, running around Stonehenge each turn

    • 200 Merkins
    • 200 Squats
    • 200 LBCs
    • 200 Dips
    • 200 Lunges left + right = 1 rep

Mosey to the rockpile, the real one

25 reps of each exercise below, running around the Bearmuda Triangle between

Burpees
Overhead Press
Merkins
Big boy situps
Squats

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
When things get crazy or complicated, remember the basics in life.
MOLESKIN:
Safe and happy travels, enjoy Spring Break with the family
ANNOUNCEMENTS:
Open Q this Wednesday! Prep work today at 5pm, Painting Saturday for Cardinal’s wife, EFHR 4/14 -> Sign on Up, Hardship Hill on it’s way Memorial Day

A BLIMP and Some BOMBS (no, it was not a Chinese spy balloon)

THE SCENE: Drizzly, wet, upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, tempo squats, little baby arm circles (forward, backward, and combined), tempo merkins, a little of this, a little of that, and some Michael Phelps
THA-THANG:
A modified BLIMP starting from the AO

50 reps of one exercise then run to the bathhouse and do 2 pull-ups and return to the AO for the next exercise and repeat throughout the BLIMP

The exercises:

Burpees

Lunges (50 each leg)

Imperial walkers (50 each leg)

Merkins

Plank jacks

Squats

If and when finished, mosey to the rock pile and do BOMBS with 50 reps of one exercise then running to the bathhouse for 2 pull-ups and running back for the next exercise and repeating

The exercises:

Burpees

Overhead presses (with a rock)

Merkins

Big boy sit-ups

Squats

Everyone finished the BLIMP, but no one finished the BOMBS.  I’ll start with the BOMBS next time.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
6 HIMs

CIRCLE OF TRUST/BOM:
The key to success is getting started.

A little bit of something is better than a whole lot of nothing.

MOLESKIN:
Prayers were requested and made.

ANNOUNCEMENTS:
Escape from Haw Ridge coming up

Take Your Time Putting Your Shoes On

SCENE: Cool

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC until all PAX had their shoes on 

THA-THANG:

Sevens – Step Ups (4ct) at Flag Circle. Merkins at Circle ball court.

Sevens – Squats at Circle ball court. Dry docks at Bath House.

Sevens – Lunges (each leg) at Bath house. Dips at the splash pad.