F3 Knoxville

Tag: Frosty

Mist, Rain, Sleet, Snow

THE SCENE:

Dog Pound: windy, misty, rainy, sleety, snowy, coldy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rocketts x20

THA-THANG:
Mosey to the lot for roughly 10 sprints and then mosey back to AO to pickup CMUs I forgot to get.

Mosey to the lot and partner up, DORA: one does exercise, one runs to the end of the lot and back (about 150-175 yds?)

exercises are: CMU curls 150, CMU overhead presses 150, cleans 100, merkins on CMU 100, reverse squat walk dragging CMU down and back.

Mosey to tennis courts.  Suicides at EVERY line on both courts. Then some quick twitch knee ups along the fence, bear crawl suicides that sucked and audibles to squat walks. Finished with one more round of regular suicides

MARY:
No time for her today
COUNT-OFF & NAME-O-RAMA

10 total, including visitor from Nolensville “Mic Drop”

CIRCLE OF TRUST/BOM:

How do we learn best?
By reading instructions or by watching how it is done by someone that knows the process?
Are we a study God’s word culture or are we a do God’s word culture? By doing rather that studying, we develop a culture that newcomers and the young feed off of. They learn by watching the faithful not by studying.
Lets go be a “Do God’s word” and not just a “study God’s word”

MOLESKIN:

Welcome Mic Drop from Nolensville TN.  He will be “dropping” by once or twice a month.

We went from mist, to rain, to sleet, to snow today.

ANNOUNCEMENTS:
Forgot to mention Snacks for WH till tues, WH kids workout

Counting is Hard

THE SCENE: Somewhere between 20 and 30 degrees, cloudy, and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Pax performed a burpee drill to get warmed up (all Pax does high knees until someone yells “down!” to perform a burpee. Pax must call out “down!” in order)

10 x Rockettes IC

10x Lunges OYO

10x Merkins OYO

Indian run to marina parking lot
THA-THANG:

PAX performed two sets of 11s with the following exercises:

Set 1: LBC (4 ct.) & Imperial Squat Walkers

Set 2: Carolina Dry Docks & Tuck Jumps

PAX sprinted two sets of stairs to touch the rock at the top and then moseyed halfway back. Two members of the group were then declared disabled and the remaining PAX had to carry them back. We rotated the disabled PAX halfway through.

MARY:
Box Cutters x 30 IC

Flutter kicks x 25 IC

2 rounds of PAX facing legs out of the circle & at 45 degree angle off the ground while one member runs around to push their feet down.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was recently caught up thinking about my own “problems” when an acquaintance mentioned that he was heading to a doctor’s appointment to find out whether or not his daughter’s cancer was in remission. I was immediately reminded that I have no real problems in my life and should be more diligent about counting my blessings instead of worrying about the little stuff. It was a great reminder to maintain a positive perspective.
MOLESKIN:

ANNOUNCEMENTS:

I-Beam Wake Up Call

THE SCENE: 40’s, no rain which was kinda nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Rockets

Merkins

Mosey around the AO parking lot

THA-THANG:
At each light along the path do the following (14 lights)

  • 5 burpees
  • 5 merkins
  • 10 BBS
  • 10 Squats

Omaha about half way and did the exercises at every other light to save time

11’s at the bathrooms: underhand grip easy ups and merkins at end of parking lot adjacent to Watt Rd.

Battle Buddy, at playground 1 buddy does close grip lat pull ups while partner runs to end of lot and does 5 – 8 count man makers, switch and repeat 2x.

Mosey to AO

MARY:
Flutter kicks – Swirly/ Shooter

Side crunches – Ratchet

Shoulder Blasters – Ratchet
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Special thanks to I-beam for the wake up call at 0500!  We almost got Boulder to post again but I failed to tell him we started at 0600 instead of 0700.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mules

THE SCENE: 43, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With rucks on

10 merkins

10 shoulder press

10 rows

Ruck 60# and 80# sand bags to Watt rd field switching as needed

THA-THANG:
2 teams, 2 pax each team

Team 1 is to move coupons across field by bear crawl sandbag pulls (80#), sandbag toss (60#), switch as needed.

Team 2 do the following exercises, 10 reps each and repeat circuit as needed

  • Alternate shoulder press
  • Some weird low, pass through lunge thing
  • Rows
  • Halo’s

Teams switch and repeat

Next evelution for the teams;

Ruck coupons the length of the field.   Do 10 calf raises with coupon at each end.   Switch coupons after calf raises.

Team 2 exrrciexe;

Curls

Lion Kings

Plank – pull through ruck

Squats

Ruck coupons back to the ao.

MARY:
Ruck a lap without coupons

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Pray for healing and patience for Wall Ball.

Butters put a good whoopins’on us.   He adjusted very well to the coupons that were available.   A true HIM and leader.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Look mom, no ‘merkins

THE SCENE: low 30’s but not too cold – no wind

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Upper body stretches OYO

THA-THANG:
8 stations:  7 in a circle with 1 in the middle.  Middle exercise is Turkish Getups and is the pace setter.  PAX doing Turkish performs 8 per side.  When they are done entire PAX run to the grass and back as a group and shift exercises.  Rinse & repeat as you progress around the circle.  We had time for 2 circuits.  Stations were as follows:

  • Curls
  • V up, Roll up
  • Squat Press
  • Tricep Extension
  • Side Deltoid raise
  • Slam Ball
  • Kettlebell Swing
  • Turkish Getup

MARY:
LBCs x 50

COUNT-OFF & NAME-O-RAMA
8 total:  Junk, Butters, Cosmo, Woodshack, La-Z-Boy, Farva, Toebox, Bartman.  Frosty also gets credit for the drive-by honk.

CIRCLE OF TRUST/BOM:

Short and sweet today.  Question:  Is the culture in your workplace the way you want it to be?   If not…what are you doing to change it?

MOLESKIN:

Cosmo pointed out that we may have set an F3 record of sorts….we didn’t do any merkins!  It wasn’t intentional, but that’s how it worked out.   Does it really count as an F3 beatdown if you don’t do any merkins??

ANNOUNCEMENTS: