F3 Knoxville

Tag: Bowflex

Back to School Bash

THE SCENE: Gloomy
F3 WELCOME & DISCLAIMER:Done
WARM-O-RAMA:
Mosey to the outhouse and back

Plank x 12 IC

“Toe Touches” x 12 IC

“Bicycle” x 12 IC

THA-THANG:
DORAs- run to the outhouse and back to tennis courts while you and your partner complete 250:

  • Squats
  • LBCs, BBSU, HD, FK
  • Fence Jumps

Suicides on the tennis court and complete circuits of 10-20-30-40 squats, LBCs/BBSU/HD/FK, and fence jumps

Recovery laps x 2

Lunges across the tennis court

Plank x 15 IC

Recovery laps x 2

Sprints x 4

Mosey to outhouse and back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I shared some good news about the excitement of starting school for my daughter. Fun to see her love something and look forward to it. Enjoy life, seek contentment over fun but ain’t nothing wrong with having a little fun!
MOLESKIN:
Ocho- great work by all. Saw guys really pushing one another to get better, be better, do better.
ANNOUNCEMENTS:
F3 Dads Ca,p this weekend in Alabama!

Carry the Weight

THE SCENE:  Mostly clear with some chalk.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
SSH x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
Mountain Climbers x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
THA-THANG:
“Gunny”
For time: SCALE AS NECESSARY
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
Wear a ruck, weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
MARY:
Mary didn’t show as the workout tapped out the PAX
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.  He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

The take-away here today was leave your burdens here – the PAX together can bear them.
MOLESKIN:
We had some initially apprehensive PAX, but the shouldered the weight and surprised themselves with how much they could carry.   I left impressed!
ANNOUNCEMENTS:

  • 2F on 11Aug18, “The Outlook” downtown 08:30
  • Kickball tournament 18Aug18
  • Truckin’ to the Pound 25Aug18
  • 3rd Anniversary of F3 in Knoxville – early November

Exposives

THA-THANG:

Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg

Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.

Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.

11s

  • Squat Jumps
  • Single-leg Straight-leg Deadlifts

COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY

Ten Minute Tabata Torture

THE SCENE: Mid 70’s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:

Indian run to the educator. Last man drops for a burpee and all out sprints to the front.
20 Dry Docks at the bottom. Sprint to the top for 10 Burpees and 20 side to side Lunges. Mosey back around the long way and repeat.
Indian run back to the grinder same as before.
Tabata abs
side to side mtn climbers,
side to side mtn climbers, am hammers
side to side mtn climbers, am hammers, bottle touches
side to side mtn climbers, am hammers, bottle touches, bicycles
am hammers, bottle touches, bicycles
bottle touches, bicycles
bicycles

MARY:
Included above
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
If you are struggling with your station in life, evaluate whether you are there for a reason. Sometimes we must pay the price for better things on the way.
MOLESKIN:
Tabata abs was way worse than I could have imagined.
ANNOUNCEMENTS:

Can we all agree this is the worst word processor ever??

Curling and jumping

THE SCENE: Fantastic

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Mosey around the outhouse, grab a good sized pee rock, disclaimer along the way

THA-THANG:

Mosey to the tennis courts

  • Hand stand Merkins
  • 20 curls
  • x3

Mosey to the soccer field for the following

  • High knees
  • Side to side
  • Bear Crawl
  • Lunges
  • Bernie Sanders
  • Broad jumps
  • Gorilla Walk
  • Sprint
  •  x 20 Merkins on one end
  • x 20 CMU curls on the other end

Mosey back to the rock pile

  • Wheel barrow
  • Leap frog
  • Partner carry
  • Partner drag

Mosey to the AO for the final beatdown

  • Tabata of the following exercises
  • Iron mikes
  • Lizard hops
  • Tuck jumps
  • Donkey kicks
  • x 30, 20 seconds of work, 10 seconds of rest

MARY:
We didn’t have time for Mary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spent 5 days on a road trip with my 8 year old son, and while I thought I would teach him a lot of things, he is the one that taught me some stuff.  I wish we could all see the world through an 8 year old’s eyes.  The things we see everyday and ignore or take for granted, or don’t give God credit for are amazing.  I know I don’t always say the right things, do the right things, or take the time to just let God work in me and let me see His creation as He intended.  But seeing it through my sons eyes I do get to see it.  I encourage each of you to go out and see the world better, treat the world better, and make the world better.

MOLESKIN:
Our man Steam ventured into the Dog Pound for the first time and brought an FNG Dinger along with him.  Glad to have you both in the gloom.