F3 Knoxville

Tag: Fins

All Beef Patty

Scene: Crisp morning air
Welcome and disclaimer
Warm o rama:

• 10 Derkins
• 10 OH Press
• 10 Leg Lifts
• 10 Goblet Squats
The thang:
Mosey over to Crumpet.
Quarter pounder w/ cheese (CMU) at Mt Crumpet
Run 25 yds, derkins, bears and blocks back
Run 50 yds, OH press, bears and blocks back
Run 75 yds, leg lifts, bears and blocks back
Run 100 yds, goblet squats, bears and blocks back
Make it a double quarter pounder with cheese with reverse ingredients.
100 derkins, 75, OH press, 50 leg lifts, 25 goblet squats

PAX

8 men including Terminator whom I couldn’t tag.

BOM:
Nothing really to say but Bumblebee said his wife is feeling good and that she even went to FIA Friday.
Moleskin:
What a wicked workout. It was rough. I’ll break a variation of it out again soon.

Agility and What Not

THE SCENE: 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Phelps/Little this&that
  • Cherry Pickers x10 IC
  • Various Leg stretches
  • TN Rocking Chair x10 IC
  • 50% Mosey across lot
  • 100% Sprint across lot

THA-THANG:

  • One side of grinder – 5 Burpees, 10 BBS, 20 Dancing Bears
  • Run through chalk ladder
  • Sprint to first cone, karaoke, over to next, sprint up to next cone, karaoke back across
  • High knees up to first light pole
  • Sprint it out to the end
  • At other side of grinder – 5 pullups, 10 Merkins, 20 Step ups

 

  • 4 corners – start with 4 reps and increase by 2 each time around
  • Ranger merkins, Box cutters, Dry docks, Bobby Hurley

MARY:

  • Guantanamo
  • Captain Thor (up to 5)

COUNT-OFF & NAME-O-RAMA
24 came out to get better! 2 FNG’s – Overnight and Gecko. Welcome!
CIRCLE OF TRUST/BOM:
Lately I’ve been trying to focus on my mental strength. There’s a difference between your body giving up and your mind giving up. Push yourself, learn the difference. This applies to not only our exercising, but to our daily lives. Its much easier to give up than it is to focus and push through a difficult situation. Work on your mental strength, push yourself.

“When someone tells me no, it doesn’t mean I can’t do it, it simply means I can’t do it with them.”

“Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it.”

“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”

“Attitude is 100% under your control.”

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up in November

FNQ

THE SCENE: Pre-Hurricanish  Approx. 72 F

WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to Mt. Krumpet

THA-THANG:
At Mt. Krumpet

At the base – 5 Bur-bees, 20 Merkins, 20 BB setups

Sprint to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bernie to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bear Crawl to top of Krumpet, Jog back

Mosey to Grinder and divide into 3 teams

Sprint to Station #1

10 pullups

20 Decline Merkins

20 Box Jumps

Sprint to Station #2

20 CMU Curls

20 CMU Presses

20 CMU Goblet Squats

Sprint to Station #3         5

20 inclined Merkins

20 Step ups each leg

20 Dips

Repeat circuit and if a team catches any group on station they do Bur-bees until that team is done.

MARY:

Flutter kicks X 15

Box Cutters X 15

COUNT-OFF & NAME-O-RAMA
18 Strong one FNG, AO is growing!

CIRCLE OF TRUST/BOM:

Six Ethics of Life

  • Before you Pray – Believe

It means not lose sight of the true meaning of worship and prayer.  To many people treat church as a form of entertainment not a means to improve one’s faith and relationship with God.

  • Before you Speak – Listen

To me it is especially important to listen, especially when the conversation is confrontational.  Try to listen to the issue before allowing emotion to take over.

  • Before you Spend – Earn

Avoid burdensome dept or burrowing from others if possible. For me this is not leaving beyond your means.

  • Before you Write – Think

Never write anything you wouldn’t want your mother to read.  Be careful with what you say on social media. Things never go away.

  • Before you Quit – Try

I think we have all got this one.  We wouldn’t be here if we didn’t.

  • Before you Die – Live

Don’t forget to spend time with your friends, family, take time to doing things you enjoy!

Feeling Lazy ?

THE SCENE: Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC, imperial walkers, imp squat walkers, merkins, monkey humpers , all 15-20 IC
THA-THANG:

Partner Up for Lazy Doras (no running)

Lazy Doras

100 merkins -One partner does 10 reps while the other planks, then switch

200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground

300 squats-P1 25 squats while P2 holds Al Gore

super 11s

1 cmu curl, 1 cmu triceps extension  over head , 2 cmu curl , 2 tri extension overhead , keep going till you get to 11 reps of each

11s, 1 big boy sit up , beat crawl 15 yards, 10 body builders , lunge back , 2 big boys, best crawl 9 body builders, etc…. until done

MARY:
Hello dolly x10 ic

slutter kicks x 10 ic

lbc x 10 ic

alterbatikg superman x 20 ic

madonnas x 10 ic
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
Success doesn’t come from what you do occasionally but what you do consistently
MOLESKIN:
Simplt put, be comsistent in everything you do. Keep pushing, keep coming out to F3, keep reaching out to sad clowns!  Keep on keeping on!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

HIIT Me Baby One More Time

THE SCENE: IDK, 70’s and pleasant

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Suicide with burpee at each cone on hill before each round

5 rounds 30 seconds on, 10 seconds off

  • CMU OH press
  • Mtn climbers
  • Plank
  • CMU Goblet squat
  • Box jumps
  • Wall sit
  • CMU chest press
  • Hand release merkins
  • Low wide plank
  • CMU hammer
  • Single leg climbers alt every 5
  • Touch the sky

MARY:

Bear crawl suicide with merkin at each cone on hill
COUNT-OFF & NAME-O-RAMA
9 Men, including Steer who I couldn’t find a tag for.

CIRCLE OF TRUST/BOM:

Formula for Living:

Live beneath your means

Return everything you borrow

Stop blaming other people

Admit it when you make a mistake

Give clothes not worn to charity

Do something nice and try not to get caught

Listen more; talk less

Every day take a 30 min walk

Strive for excellence, not perfection

Be on time, don’t make excuses

Don’t argue, get organized

Be kind to unkind people

Let someone cut ahead of you in line

Take time to be alone

Cultivate good manners

Be humble

Realize and accept life isn’t fair

Know when to keep your mouth shut

Go an entire day without criticizing anyone

Learn from the past, plan for the future

Live in the present

Don’t sweat the small stuff

It’s all small stuff

MOLESKIN:
ANNOUNCEMENTS: