F3 Knoxville

Tag: Dreamer

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

On the Fly

THE SCENE: Pretty much perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Cherry Pickers x8 IC
Quick run down troll bridge and back around

THA-THANG:

Do Suicides on the grinder. Run to the first cone and back, do exercise number one, then first cone and back and second cone and back, exercise number one and two, and so on for 6 cones total.

  1. Goblet squats x10
  2. American Hammers with CMU x20
  3. CMU press into Tri x10
  4. Overhead CMU Flutter Kicks x20 (2 count)
  5. CMU Swings x10
  6. Burpee Curl Press x10

Once done with that, do 11s. Dips at the pavalon and pull-ups at the scrapyard.

Sprints from the scrapyard to the bathrooms with 15 BBS at one side and 10 merkins at the other.

MARY:
Woodshack led us in Captain Thors up to 8-32
Side Tri rise x10 on each side
Box Cutters x25
Little baby crunches until time, about one minute.

COUNT-OFF & NAME-O-RAMA
14 Pax showed up this morning with one FNG, Six Pack!
CIRCLE OF TRUST/BOM:
Many people make goals and think that they are on the right track to reach those goals when, in reality, they are doing all of the wrong things. At one point when I was trying to get fit, I thought I was eating really well. There was a day or two when I was really busy or had some other excuse and I stopped for food, but I wrote those off as unimportant because overall I was doing good. When I looked at my bank account, I realized that I had a lot more fast food than I thought. Because my focus was on the few good things I was doing and I made excuses for the many bad things, my mind believed that I was on track. I encourage you to not only make goals, but to examine your progress on those goals in a realistic way. Spend 5 or 10 minutes focusing only on your progress towards those goals and do it often.
MOLESKIN:

ANNOUNCEMENTS:
3rd F on Saturday after Asylum beatdown.

Flipping cards

THE SCENE: Breezy and in the 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Monkey humpers, merkins, big boys , burpees
THA-THANG:
Deck of cards on the tennis courts

  • Hearts – burpees
  • Diamond-merkins (4ct)
  • Spades -monkey humpers (4ct)
  • Clubs -big boys
  • Face cards are 15 reps
  • aces -21 reps
  • 7-10 card , do those reps
  • 2-6 cards , suicides w cones. Pull a 2, suicide 2 cones, pull a 6 suicide 6 cones. Etc…
  • joker-run to the pavalon and back
  • we got close to finishing the deck of cards. Lots of suicides and merkins in the front end of the stack ! Deck of cards is always great because you never know what is coming next.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
Let’s keep leading ! The only way to get better is to practice. Sign up to Q not only at the Bombshelter but sign up to Q at another  AO and lead a group of men you don’t know . It will only help you be a better leader.
MOLESKIN:
I think I am a social introvert. I like being social but I will never be that guy that will out talk you! I like being alone but only for short periods. Signing up to Q and leading workouts is good for me. It’s not my comfort zone to be in front of a bunch of people talking but leading workouts has helped me overcome those fears. I encourage everyone to get out there to lead! It’s what we are meant to do as men and men of action lead

Announcement s

convervgence this Saturday and the Equalizer launches in April during the week

Who’s on Q?

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (By Dreamer!)

  • SSH’s x20
  • Cherry Pickers x10
  • LBAC’s Fwd/Rev
  • Tempo Merkins x 10

THA-THANG:
The Escalator

From the AO to the parking lot for the middle school baseball field and back to the AO (adding an exercise each 100 yards or so and then dropping one off on the way back)

    • 10 Burpees
    • 20 Star Jacks
    • 30 Merkins
    • 40 Squats

The Quarter Pounder w/ Cheese

Bernie there and run back to the start (10,25,50,75,100)

    • 10 Yards (Burpees) x10
    • 25 Yards (Merkins) x25
    • 50 Yards (Squats) x50
    • 75 Yards (Mtn. Climbers 4xCount) x75
    • 100 Yards (Big Boys) x100

MARY:
Ab-kraken ( LBC’s, V-Up, BB’s, Flutters, LBC’s, V-Up, BB’s, Flutters)
COUNT-OFF & NAME-O-RAMA
Abscess, Backup, Butterfingers, Dreamer, Drifter, Fins, Hammy, Moses, Pinocchio, Proton, Snorkel, Woodshack,
CIRCLE OF TRUST/BOM:
Men spend their live in anticipations, in determining to be vastly happy at some period or other, when they have time.  But the present time has one advantage over every other: it is our own.      -Charles C. Colton
MOLESKIN:
I’ve been working quite a bit lately and this Q sorta slipped my mind.  However, as with all of life’s unexpected moments we always have the choice of how we react.  What a great lesson we can all learn when we stop to listen, ask for help, and rely on our fellow HIM’s.  Thank you all for your help today and every day!  -Butterfingers 🙂

Mount Butterbilly

  • THE SCENE: Cool and Foggy (43 F)
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Short run and then (15 SSH’s, 10 Tempo Merkins, 5 or 6 Hillbilly’s, and 10 Cherry Pickers) in the crosswalk leading to Mount Butterbilly.
    THA-THANG:
  • 11’s on Mount Butterbilly….(Burpees at the top and 2 count Mount Climbers at the bottom)….3ish miles of awful 🙁
  • Short run back to the grinder for some Tibata 30 seconds step up and 30 seconds of Merkins for 2 rounds each.

MARY:
Ab-Kraken (Flutters 20, LBC’s 20, BBS 20, V-Ups 20) about 1.5 times around.
COUNT-OFF & NAME-O-RAMA
Eleven Enjoying some Rich Living at the Bomb Shelter!  Backup, Butterfingers, Cable Guy, Dreamer, Hammy, Moses, Pinocchio Sake, Snorkel, Tinman, Woodshack,
CIRCLE OF TRUST/BOM:
One of the most tragic things I know about human nature is that all of us tend to put off living.  We are all dreaming of some magical rose garden over the horizon-instead of enjoying the roses that are blooming outside our windows today.  -Dale Carnegie

One important source of unhappiness is the habit of putting off living to some fictional future date.  Men and women are constantly making themselves unhappy because in deferring their lives to the future they lose sight of the present and its golden opportunities for rich living.

-W. Beran Wolfe