F3 Knoxville

Tag: Butterfingers

7/11’s

THE SCENE: mid 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X5

TEMPO LUNGES X8 PER SIDE

WINDMILLS X10
THA-THANG:
7’S IRON MIKES AND MONKEY HUMPERS (8CT) RUN THE STAIRS IN BETWEEN. ONCE DONE, WORK YOUR WAY BACK IN REVERSE ORDER

 

11’S

10 CONES ACROSS FIELD

CONE 1: 10 MERKINS 1 BURPEE

CONE 2: 9 MERKINS 2 BURPEES

CONTINUE TO 10TH CONE THEN WORK IN REVERSE ORDER

RUN TO CONE 10 IN BETWEEN SETS

MARY:
FLUTTER KICKS 4 CT X10

PICKLE PECKERS X10

PICKLE POUNDERS X10
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:
CHAMPIONS DON’T GIVE UP. THEY TURN IT UP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Labor Day Hill Ladders

THE SCENE: Warm and Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4ct Windmills, 10 Frog Squats, 10 Jet Stars
THA-THANG: Hill Ladder Circuit

Drill 1 – 5 rounds

  1. Walking lunge up hill – walk/slow run back down
  2. Then at the bottom of the hill:
  • 15 mountain climbers (each leg)
  • 10 Peter Parker Merkins

Drill 2 – 4 rounds

  1. Do 20 squats
  2. Sprint to your cone on the hill – walk back down

Drill 3 – 3 rounds

  1. At the bottom of the hill:
  1. Bernie Up Hill – walk down

Drill 4 – 2 Rounds

  1. Broad jumps up hill just half way to assigned cone – walk down
  2. 15 WW2s

MARY:
Slow Mosey and Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Moses, Peach, Pinocchio, Shrimp Net, Smuggler, Walt


CIRCLE OF TRUST/BOM:
There is a perennial nobleness, and even sacredness, in work.  Were he ever so benighted, forgetful of his high calling, there is always hope in a man that actually and earnestly works.  In idleness alone there is perpetual despair.

Know they work and do it.  An endless significance lies in work. A man perfects himself by working. Foul jungles are cleared away, fair seed-fields rise instead, and stately cities.

Blessed is he who has found his work; let him ask no other blessedness.  He has work, a life purpose; he has found it, and will follow it….Labor is life.

Thomas Carlyle

 

ANNOUNCEMENTS:
9/10 Beer Mile, 9/22 Webelo’s Eagle Scout Ceremony 10/22 Rebel Run, Iron Pax Continues Week 1

Iron pax week 0 2022

THE SCENE:  

pretty nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm circles
THA-THANG:
Iron pax week 0. 5 rounds of 20 thrusters and 20 merkins followed by 3 rounds of bear crawl 100 ft with burpee broad jump back and 5 more rounds of thrusters and merkins. Recovery lap and then pick up with another pax for time

MARY:
No
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:
“Your actions speak so loud, no one can hear your words”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Beer mile next Saturday

Miles 4 Maryville October 22

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.