F3 Knoxville

Tag: Fins

Arsenal stroll through the park

THE SCENE: Cold and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Pearson Springs and did some SSH, cherry pickers, and side lunges along the way.
THA-THANG:
Under the pavilion do:

  • Squats x 5
  • Step ups x 5
  • Dips x 5
  • Go to parking lot and the first space line do a merkin
  • Run loop
  • do x 10 everything in the pavilion
  • go to parking lot and do a merkin at the first line and side bear crawl (if that’s a thing) to the next parking spot line and do x 2 merkins
  • run loop
  • do everything under the pavilion x 5 until you max out at 20.
  • increase your line by one each time doing the Merkins at each line along the way.

MARY:
Mosey back to AO stopping to do BB, LBCs, tempo decline BB along the way. Once at the AO do WW2s and instead of ABCs we did 123s up to 20.  Finished with LBC until time is called.
COUNT-OFF & NAME-O-RAMA

9 came out this morning

CIRCLE OF TRUST/BOM:
Today is a good day to try.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Totem Pole (Climbing up to get down)

THE SCENE: Bit nippy but glorious morning before the storms come.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 Side Straddle Hops (again)

Little Baby Arm Circle (forward and backward)

Single Mosey Lap
THA-THANG:
Totem Pole Style Workout.

  • 5 Merkins, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, 40 Ankle Taps, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
  • 5 Merkins, 10 Dips, 15 Squats, run a lap
  • 5 Merkins, 10 Dips, run a lap
  • 5 Merkins, run a lap

MARY:
Flutter kicks and LBCs to wrap it up

CIRCLE OF TRUST/BOM:
Love my time here in Alcoa F3.  It has been over 3 years of hot, snowy, frigid, downpours and few perfect temp days of hard workouts but I loved every minute of it.  Going to miss the amazing history lessons from Hammy, trying to keep up with Snorkel, Veep’s odd funnel stories, beer rucks, heart felt messages from Drifter, carrying bowling balls, turkeys, and swords around like it’s normal, dressing up as Mario with Snorkel as Luigi, Waxjob Hill, The Educator, Mt. Crumpet, Hellbender Bend,  and I am going to miss all the encouraging words by each and every member that passed my way.  See you all in the gloom some day soon.

ANNOUNCEMENTS:
Welcome FNGs Boots and Opie.

Kracken at the Tracken

THE SCENE: Gloomy but warm at the Tracken
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 side straddle hops, since Moses asked for it

Tommy Boys OYO – Swing arms back and forth (fat guy in a little coat)

Little Baby Arm Circles forward and backward

THA-THANG:
Insert information about the workout.

  • Moseyed to the Tracken (track)
  • Began a Kracken, 8 stations, do 50 of the exercise listed, run a lap, pass the exercise you did and start over on the next one.

 

  • 50 Merkins
  • 50 Squats
  • 50 WW2 set-ups
  • 50 Burpees
  • 50 Iron Mikes
  • 50 Monkey Humpers
  • 50 Mountain Climbers
  • 50 Bobby Hurleys

MARY:
Some Flutter Kicks LBCs to finish it out.

CIRCLE OF TRUST/BOM:
Just expressed gratitude for F3 and all it has done for me, at the beatdown and out in the real world.  I will truly miss this group and will drop in every chance I get.

ANNOUNCEMENTS:
Napster is moving, last day and Q, tomorrow at the Bomb Shelter

Running, Bear Crawls, and Legs Oh MY

THE SCENE:   41 out but we dont let no cold stop us. 

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian Run with 15 pound plate from Grindstone to Oval Office. The Pax was very pleased when they got handed the plate. Far better than a CMU. 5 Inch Worms once we got to the track.
THA-THANG:
Red Bachetta- 1 Rd- Pax started on goal line. Ran to yard marker and completed exercise as listed. Run back to start. Hold plank till 6 finished.

  • 100 Yrd Line- 100 SSH- 1Ct
  • 75 Yrd Line- 75 Mountain Climbers- 1ct
  • 50 Yrd Line- 50 LBC
  • 25- Yrd Line- 25 Merkins
  • 10 Yrd Line- 10 Burpees

No Mercy Mile-

Pax started mid part of near straight away. Jog to start of the turn on back side, bear crawl the full turn. Start Jog after turn to mid point of backside straight away. Mid point 25 Merkins. Jog to front side turn. Lunge full front side turn. Jog to mid point of front straight away. 25 Squats. Rinse and Repeat. We got about 1 and1/12 laps completed.

MARY:
One Round of Bruce Lee: 20 Reps- American Hammer, Leg Raises, LBC’s, Heel Touch, Crunchy Frogs, 100’s

BBS for time- 30 seconds to finish.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This month I’m trying to express more gratitude for the things i have in my life. While we all can be grateful for F3, what it has done for us and the PAX, i challenged the pax to think of other things we are grateful for.

  • Smuggler-My wife and the change she has made in my realatiohsip with my daughter. We have gone through some hard times, a lot due to my own bad relationship decisions. However my wife has come in and been an amazing force in my life and has made a world of difference.
  • Pinocchio- His son, being a new father has given him a new perspective on life.
  • Veep- His job and the the ability that has provided him to do things for his family.

Take time to let those around you know you’re grateful for them.

MOLESKIN:

ANNOUNCEMENTS:
Napster’s final two Q’s are on Friday and Saturday. We need to pack it out!

March Madness

THE SCENE: Sunny & brisk, mid 3-‘s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Countdown in Tournament Bracket Style. SSH I.C. x64, LBAC I.C. x32, Tempo Merkins x16, Imperial Squat Walkers x8, Tempo Squats x4, Diamond David Lee Ross Burpee x1

Indian Run 1/2 mile- leader drops baton & 6 recovers, does 3 burpees and brings runs to the front. Drop baton & repeat.

THA-THANG:

Mosey with CMU from Grindstone to backside of rec center. Line up against the wall. One parnter performs one set of 2-CT Monkey Humpers (15-10-5) then runs down/back the hill while the other partner holds CMU on knees in a wall sit. Rotate. We held planks until all completed. Mosey to Tennis Courts with CMU.

Stations. One partner mosey’s the outer edge of Tennis Courts while the other partner performs the exercise. Reps accumulate until you reach the total. Farmer carry your CMU to the next station & repeat. We switched from Mosey to Bernie around the courts from Alpo’s on to slow it down.

  • CMU Curls x300
  • Alpo’s x200
  • Thrusters x100
  • V-Ups x200
  • Mountain Climbers x300

MARY:
Abs- Flutter Kicks I.C. x20, Hello Dolly I.C. x15, American Hammers 2-ct OYO, Tempo Squats to Time
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Childlike Wonder
MOLESKIN:
ANNOUNCEMENTS: