F3 Knoxville

Tag: Fast-n-Easy

The Octagon

THE SCENE: 24* at start, ice beards on the ruckers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25x IC
Angle grinders 10x IC
Tempo squats 12x IC
Baby arm circles forward 11x IC
Baby arm circles backwards 11x IC
THA-THANG:
Mosey across parking lot, headed toward parking lot behind the school.  Stop at halfway point for leg blasters, all exercises done together: 20 squats, 20 lunges (10 each leg), 10 air squats.  Recover and repeat for second round.  Resume mosey to back parking lot for the Octagon of Pain.  Eight cones prepared in an octagon, each with an exercise at the cone.  Exercises as follows:

  • Wide merkins
  • Jump squats
  • Burpees
  • American hammers on 4 count
  • Flutter kicks on 4 count
  • Lunges (number of reps for each set done on each leg)
  • Dying cockroaches on 4 count
  • Lion kings (with CMUs)

Pax partner up and pick a cone to start at.  Perform 8 reps of exercise, bear crawl to next cone.  Make your way around the Octagon and back to the cone you started at.  Meet in the middle of the Octagon (Pax finished about the same time).  Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins.  Recover.

Pax go back to their original starting cone, repeating the routine this time performing 16 of each exercise.  No bear crawls, once exercise is completed, Pax run on the outside of the Octagon making a loop and going to the next cone.  Continue again until original cone is reached.  Pax lead Mary in the middle of the Octagon.

  • Flutter kicks 10x IC – led by Natty
  • Big boy sit ups 10x IC – led by Shrinkage
  • Flutter kicks 10x IC – led by Fast N Easy
  • Big boy sit ups 10x IC – led by Switchgrass

Recover to original cones.  Back to performing 8 reps of each exercise, simply running to next cone (no loop around, just move to next cone).  Pax plank in the middle until everyone is finished.  Recover.

Mosey back to start point, and continue mosey over to splash pad.  Pax assemble along fence for pistol squats, 10x then switch legs and repeat.  Pax then mosey down small hill to parking lot and perform staggered hand merkins (one hand on the curb, one hand on the big ball).  Perform 10 merkins left hand low right high, then switch hands and repeat 10 merkins.  Three total rounds of pistol squats and staggered hand merkins, then recover and mosey back to start point.  (A Rod and Natty have impromptu jail break back to SP).

MARY:
Super duper coolers 10x IC on left side
Super duper coolers 10x IC on right side
Boat/canoe ring of fire.  Pax begin in boat position and move around circle allowing each member to canoe or canoe variation as long as they want before going back to boat position.  Variations include flutter kicks in canoe, American hammers in canoe position, overhead claps in canoe position, and dolly in canoe position.
Strict sit ups (hands behind head, shoulders hit ground and elbows hit knees) 10x IC
COUNT-OFF & NAME-O-RAMA
9 pax strong: Natty, Fast N Easy, Shrinkage, Belding, Switchgrass, Whammy, Crossroads, A Rod, Abort
CIRCLE OF TRUST/BOM:
Talked about the difference of happiness and joy (Ratchet spoke on this at the truck stop earlier this year) and how it applies to Christmas and this time of year.

Commercial Grade Wrapping Paper

THE SCENE: Just cold….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC

Squat x 15 IC

Hand release merkin x 10 OYO

Imperial Walker x 15
THA-THANG

Catch me if you can: P1 run backwards P2 CDDs x 10 and catch partner. P1 then does CDDs x 10. Continue until one lap around parking lot complete. Second lap is diamond merkins.

Deconstructed Burpee: 10 squat, 10 leg thrusts, 10 merkin, 10 leg thrusts.  Exercise performed as 10-1

Dan Taylor: 1 squat:4 lunge, 2 squat:8 lunge etc. length of staff parking lot (continue 1:4 ratio).

Mosey to back parking lot

Bearmuda Triangle: Three cones in triangle set approx 70′ apart. Bear crawl to each cone. First cone 10 hand release merkin, second 15 hand release merkin, third 20 hand release merkin. DO NOT get up when reaching each cone.

Mosey back to AO

Bruce Lee: 20 Reps, 3 sets

Murican hammers, leg raises, LBCs, heel touches, crunchy frog, 100s.

MARY:
Flutters
COUNT-OFF & NAME-O-RAMA
FNG: JD Faulconer-Pitino
CIRCLE OF TRUST/BOM:
From the Marine Corps Leadership Traits (14 total)

Courage: Courage is what allows you to remain calm while recognizing fear. Moral courage means having the inner strength to stand up for what is right and to accept blame when something is your fault. Physical courage mean that you can continue to function effectively when there is physical danger present.

Gain courage to overcome the aspects of life that cause you to fear by DOING them. Continue to do the things that cause you fear until you can complete the task without having fear.
MOLESKIN:
Do the hard things first each day. The rest of the day is gravy.

What goes up…must come down.

THE SCENE: Awesome and 39 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x10 each direction IC
  • High knees x 20 IC
  • Windmills x 10 IC
  • SSH x 25 IC
  • Global Warming: Get in circle and rotate while in Al Gore until exercise is called out. When exercise is done continue rotating until next exercise is called out. (10 merkins, 10 jump squats, 5 burpees)

THA-THANG:

7s: Dips and box jumps

Escalator: Five locations spaced across AO. Carry each exercise from each location until reaching last location. Upon completion of five locations repeat exercise at each location in reverse, dropping an exercise at each location until arriving back at start.

  • 10 Burpees
  • 20 Merkins
  • 30 Mtn Climbers
  • 40 Squat
  • 50 Lunge Walks

MARY:
Flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“we are swept along in a powerful stream, and as long as we drift with the current we don’t feel its power. Most people drift along in little groups, focusing only on each other, but some of us look at the banks of the river, and notice that we are being swept away to an unfamiliar landscape far from our home. We plant our feet on the bottom and try to grab hold of the people we care about, but immediately we feel the enormous power of the current, and it is all we can do to resist. Meanwhile our friends just think we’re acting very strangely indeed, and making things very unpleasant for ourselves and for them. It’s so much more pleasant to drift, you see, especially when everyone else is — and as soon as we put our feet down on the bottom everyone else is suddenly moving away with the current. (To them, it seems as if we are moving backward.)

…I seek out people who are also resisting the current. They are out there, and it is important to know that they are out there.

I refuse to be broken. I am blessed with reason and intelligence and wisdom, and I will not lay them aside. I will believe in myself, and I will be faithful to myself.

I have friends who respect my intelligence. I try to show them a living example of someone who doubts and questions and denies their secular religion, and who is yet still a friend they can respect. This is, I think, the most effective thing I can do: to show them that a decent, intelligent man of firm moral principles can question the things they take for granted and not be struck by lightning.

I want to make them doubt, even just a little, even just for a moment, the unholy doctrine of this new secular religion. If I can do that, if I can make that tiny crack in the wall, the flowing power of Truth will do the rest. I will believe that Truth is real, that it is mighty, and that it will prevail.”

MOLESKIN:
Keep your feet planted where you are in life. Hold tight to what you believe. The current will get stronger and the water deeper.

Hungry Hippo

THE SCENE: 32 and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA  

jog x2, high knee skip x2, karaoke x2 across parking lot

squats x20, hillbilliesx20, merkins x10, LBC x10 , hello dolly x10, Burpos x10

THA-THANG:

  • Hungry Hippo, split into 4 groups, P1 wheel barrow P2 to grab a ball, switch partners until 5 balls each group is gathered. Each group performs exercise on ball x30 reps, once done return balls to middle abs repeat hungry Hippo for one more round. I had 20 different exercises so will not list them all. If you do this,ask me for help or insert your own.
  • Mosey back to front of school parking lot. Line up for Quarter pounder w cheese! Sprint 25 yards, 25 merkins, run back to start and do 10 burpees, sprint 50 Yard’s and do 50 squats, run back and do 10 burpees, sprint 75 Yard’s and do 75 Mtn climbers, do 10 burps, sprint 100 Yard’s , 100 ssh, run back for last set of burps

MARY:
Power T flutters x10 ic

Hello dolly x10 IC
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Intentional , what does it mean. google and the first thing that comes up is:
MOLESKIN:
Each Day when you wake up, say to yourself: How can I make today a great day! Be intentional, a’ight!
ANNOUNCEMENTS:
Get outta bed and get better!

Brickyard BOMBS

THE SCENE: Clear 34 degrees with an overwhelming sense of awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Squat Walker x 10 IC
  • Merkin 4ct IC
  • SSH x 25 IC
  • 5 Burpees OYO
    THA-THANG:
  • BOMBS- partner up with someone you have not partnered with. Partner 1 runs set distance while Partner 2 begins numbered reps.

50 Burpees, 100 Overhead claps, 150 merkins, 200 BBS, 250 Squat

Mosey back to AO

  • Wheel barrow merkins- Partner up. P1 holds feet of P2. At each parking stall add 2 merkin until smoked. P2 then hold feet of P1 and work back to start.
  • Cap’n Thor- 1 BBS:4 American Hammers, 2:8, 3:12, 4:16
  • Lil’ Baby Flutter Crunches- On six in flutter position. Count crunches, not flutters. x 15 IC

MARY:
AYG- Sprint parking lot down and back
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called to be leaders where we are. Don’t always be looking for a leadership position we wish we had. We are responsible for the position we currently have. Be a leader in your home, marriage, job, etc. You have been placed there for a reason.
ANNOUNCEMENTS:
3rd F at the Outlook. Saturday 12/9 08:30-09:15. The Outlook behind Stephanos Pizza on the strip.