F3 Knoxville

Tag: Bumblebee

Cans of Soup

THE SCENE: Pleasant, Humid, Dodging busted cans of soup on the grinder (a literal meaning)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 in cadence
  • Windmills x 15 in cadence
  • LBAC x 6 in cadence
  • LBAC reversed x 6 in cadence
  • 10 single count squats

THA-THANG:
DORA partner workout. Partner 1 does workouts. Partner 2 runs to rotating locations and performs workout.

On grinder (with CMU):

  • 100 Curls
  • 200 Good Mornings
  • 300 Squats

Running:

  • Run to Wax Job Hill and perform 1 Bernie up the hill and run back. (switch with partner)
  • Run to Apex and perform 3 Burpees and run back. (switch with partner)
  • Run to Troll Bridge and perform 10 Lunges and run back. (switch with partner)

MARY:

  • Flutter Kicks
  • LBCs
  • Hello Dollys (Led by Swerve)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Work is a blessing. God has so arranged the world that work is necessary, and He gives us hands and strength to do it. The enjoyment of leisure would be nothing if we had only leisure. It is the joy of work well done that enables us to enjoy rest, just as it is the experiences of hunger and thirst that make food and drink such pleasures. – Elizabeth Elliot

If you go dark on vacation, you will be ready for the light when you return. – Brian Scudamore

Let’s find the balance of work and rest. 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9/21 Arsenal

THE SCENE: Cool. Has fall arrived?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mosey a lap
THA-THANG:

Partner up, one partner runs clockwise, the other heads the opposite direction. One PAX is double farmer carrying CMUs. When partners meet, they do 15 CMU goblet squats and 10 CMU BBS. They switch who is running and who is carrying and continue. We did this for half a mile.

Dora 7s

still partnered up, Dora 7s on the stairs. Each partner counts up with thrusters at the track, while the other does thigh masters at base of stairs.

 

 

MARY:
1/2 mile mosey, PAX roulette.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
It never gets easier. You get better
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Beep beep beep

THE SCENE: Honestly a great morning it was humid but not to bad clear sky’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

lunge + reach

over head claps

Mosey lap around the track

THA-THANG:

Thang 1- EMOM madness

15 min emom timer- switch every 3 min- SSH till countdown

  • Swings- 25
  • Curls- 50
  • HR Merkins- 20
  • Block hold flutter kicks – 30
  • Sumo squat- 25

Thang 2- Hey Buddy

Pax pair up begin running in opposite direction around track. When they meet complete exercises. Each time you meet you add an additional exercise, after 5 round remove the lat exercise and work down to beginning. All exercises are SC

Leg Raises-5

Heels to Heaven- 10

LBC- 15

Crunchy Frogs-20

100’s – 25 sc

 

MARY:
Pax all meet up and did exercises from Hey Buddy together IC 10 reps.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The ultimate measure of a man is not where he stands in moments of comfort and convince but where he stands at times of challenge and controversy. MLK

MOLESKIN:
ANNOUNCEMENTS:
Beer mile/ yard games- Moses -9/10
Webolo Eagle Scout ceremony-9/23

 

Sprint Work

THE SCENE: 70 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog 3 Rounds of the stairs up to the Oval Office
Cherry Pickers
Windmills
Quad Stretch
Jog 7 Rounds of the stairs up to the Oval Office
THA-THANG:

Sprint Work with a Suicidal Rest:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
  • Complete the Following:
    • 5 Air Squats
    • 10 Yard Sprint
    • 10 Iron Mikes
    • 20 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Squat
    • 10 WWII
    • 40 Yard Squat
    • 5 Burpees
    • 50 Yard Sprint
    • 5 Air Squats
    • 50 Yard Sprint
    • 10 Iron Mikes
    • 40 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Sprint
    • 10 WWII
    • 20 Yard Sprint
    • 5 Burpees
    • 10 Yard Sprint
  • Pax mosey 400m

MARY:

Stretching:

  • Feet together hamstring stretch
  • Slow cadence cherry pickers
  • Inner thigh stretch with elbows between legs

COUNT-OFF & NAME-O-RAMA
7 Men
CIRCLE OF TRUST/BOM:

Practicing the ability to emotionally remove myself from a high stress situation by preparing myself through focusing on alternative ways to influence and build people up. A few bullet points to meditate on for ways to alter attitudes and behaviors you may encounter during your day-to-day activities:

  • Begin with praise and honest appreciation
  • Call attention to people’s mistakes indirectly
  • Talk about your own mistakes before criticizing the other person
  • Ask questions instead of giving direct orders
  • Let the other person save face
  • Use encouragement. Make the fault seem easy to correct

MOLESKIN:

ANNOUNCEMENTS:

  • Moses Beer Mile Saturday 9/10 5pm parking and pre game, 5:30 Run. Add your name and party size to the Smartsheet or reach out directly to Moses for headcount.
  • Miles for Maryville 10/22 5K & 10K options

B-Day Biscuit

THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker x 10, LBAC’s 10 Fwd & Bwd,
THA-THANG:

Sea Biscuit!

  • Run 1 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys
  • Run 2 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys
  • Run 3 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys
  • Run 2 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys

MARY:
AB Card Draw Mary

Hearts Crunchy Frogs, Diamonds Big Boys, Spades Flutter Kicks, Clubs WW2’s

COUNT-OFF & NAME-O-RAMA

Today I escaped anxiety. Or no, I discarded it, because it was within me, in my own perceptions — not outside.”

― Marcus Aurelius, Meditations
CIRCLE OF TRUST/BOM:
Butterfingers, Bumblebee, Cropdust, KY, Shrimp Net, Smuggler, Swerve, Veep
ANNOUNCEMENTS:
Iron Pax starts this week the workout is posted. 9/10 Beer Mile at Moses’s house – Please sign up on the spreadsheet.  10/2 PJ Parkinson’s race in Faragut. 10/22 Miles for Maryville I have team started.  I’ll keep dropping the signup in the chat.