F3 Knoxville

Tag: Duct Tape

Soggy, Post-Christmas Smackdown…

Conditions: 60 degrees, wet and rainy

THE THANG
Warm Up:
Side Straddle Hop x 20
Merkins/Push-ups x 10
Prisoner Squats x 15
Imperial Walkers x 15

Tour of the Parking Lot:
Bear crawl along the first side, lunge along the second side, bear crawl along the third side, then lunge along the final side (each side app. 20 yd)

Mosey to get coupons (two paver stones) then mosey to hill

Hill Work:
Got into groups of 3 for 5 rounds each of…
1 start at top with pavers, 2 at bottom.  While first person is running to the top of the hill the person at top is doing squats with blocks above head.  Person at the bottom is doing renegade rows with pavers.  All group members do 5 rounds.

Mosey to soccer fields with coupons.

Soccer Field Relays:
Same groups of 3 for 5 rounds each of…
First person takes the pavers and sprint to the other side of the field (app. 100 yd), does 10 curl-to-overhead press with pavers, leaves them there and sprints back.  While waiting two people alternate mountains climbers and speed squats.  Next person sprints and does 10 curl-to-overhead press and team alternates until all member have done 5 rounds.

Push-ups to 50:
15 standard
15 pike/dry dock
15 diamond push-ups
10 dive bombers

Mosey back to parking lot with pavers

Abs – Dealer’s Choice:
Flutter Kick – 15 count IC- Crawdad
Hello Dolly – 20 count IC – Roadshow
Russian twist – 20 count IC – Cap’n Crunch

COT led by Roadshow
Name-o-Rama
“Man in the Mirror” poem by Dale Wimbrow

BOM led by P-Nut

Moleskin
No amount of holiday indulgence could keep the men of Knoxville from getting work done in the wet, post-Christmas gloom this Saturday.  All the sitting and feasting of the past couple of days left the men hungry to get moving.  It was a great morning with Roadshow up for his VQ.  There were 7 FNGs and a couple of F3 brothers from other cities.  We worked hard, got better physically and then 19 headed to Coffeeteria at a local Panera Bread to workout the 2nd F.

The PAX in Knoxville continues to fan the flames and put the EH on the sad clowns of K-town. This group is passionate and hungry.  The PAX looks forward to 2016 (more workouts, new AOs, CSAUP events…) and continuing to give away what was given to us…F3 COUNTS!!

Strength and Honor,
Cap’n Crunch for Roadshow

No Show Knoxville to 2nd, Brings Pain to 1st F, SOB Style

Four SOB’s headed out of ballantyne for a much anticiPATED week 5 beatdown to our new brothers in Knoxville. Week 5 is known as The Snotwoggler and we did it justice. MT had the truck loaded with tokens (plates and “the tire” 150lbs). After 30 minutes in the truck Outback needed to feed the beast, good call, we hit the best BBQ in Shelby and were ready of the journey.

After a 4 hour road trip we hit the AO, what a great location with awesome views. After MT took care of business it took 45 minutes to gather the plan, and a good one it was. The boys headed to the hotel checked in and decided to take a small beer tour of Knoxville. First stop “Twin Peaks”, Knoxville’s version of HOOTERS!!! Enough said… We posted a tweet for our brothers in Knoxville to meet for happy hour, surprisingly the locals decided not to show, way to treat the out of town guests, duly noted, change of plans of the morning, Knoxville was going to feel the pain!

An early start and short drive to the AO for the unloading of the plates and tire, these men of Knoxville show up 20 minutes early for a workout with tons of enthusiasm and were ready to roll, if only they knew what was in store for them!

THE THANG:

Bean; Disclaimer given 6 NEW GUYS and off we went, very short Mosey, circle up and let the games begin.

Bean: 10 Burpees, 1 minute, repeat 10 times= 100 Burpees (Good morning Knoxville)

Madame Tussuad:

8 sets of plates & one tire. Break off into groups of 3’s & 4’s. 30 yard hair burners with a rotation to flipping the 150b tire. Total workout time for this station was 15 minutes, this was horrible but all the PAX pushed hard, the rotation went smoothly after the first few cycles, a total leg burner.

Outback:

Mosey from parking area into the fog for “The Hill”, Outback had a very solid plan for this twisting steep hill, he wanted 4 laps total 1/4 mile per lap. At each curve up the hill the following 5 Diamond merkins, 15 Wide Arm, 15 Regular, 25 dips at the top, rinse and repeat 4 times. A few PAX managed the 4 total most got up 2-3 times. Nice push by Edit and another young guy, MT & CapnCrunch were pushing our heels. At the bottom we administered another 10 Burpees for fun. Lead group covered 1 mile. This is a BRR worthy hill.

Geraldo:

Head back to the AO launch and circle up for Mary Jack Webb, 1 Heels to Heaven followed by 4 LBCs, up to 10. Check of the watch showed we have time for more of Mr. Webb, 1 Merkin followed by 4 Arm Raises, up to 6.

Mary:

Mr. Bean: 20 Flutter

Hottie: Low Dolly 15

CapnCrunch: Russian Twist 15

Moleskin:

Solid effort from Knoxville, that was a smoker of a workout that was non-stop. 2nd F was moved to a new location (Panera Bread) Kingston Pike, a good call as it attracted 25 guys, 21 local PAX. Thank you of the opportunity to lead, shout to my fellow brothers Madame, Outback & Gerlado, these guys gave up time from there families to give something back, if you haven’t had a chance to lead a LEAP workout, do it, F3 has given us all something, show your appreciation by giving back.

Announcements:

Panera Bread NEW 2nd F location

Slide Rule, 7am Laurel Church Sunday run 4-5 mile option