F3 Knoxville

Tag: Geppetto

Bricktacular

THE SCENE: Wet, humid, moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
ALL with Brix:  SSH IC x 20, Chinooks (B) IC x 10, OH Press x 20 IC, Straiht arm raise x 20 IC, Baby Arm Circles x 10 IC (B), Seal Claps x 20 IC, Hand release Mkns with Brick raise x 10, Windmills x 10 IC
THA-THANG:
Mosey with Brix OH to splash pad:

Start at RR and do 25x each:  OH Press, Curls, Rows, Triceps Ext OH then run a lap.  Repeato adding a new ex after each lap (Squats, MKNS, BBS)–brix always in tow.  After BBS drop an exercise of the add ons and do initial 4 / lap until PAX all done

Mosey back to p-lot.  and do lunges to AO (75 yds)

MARY:
(All w/ brix)

Captain Thors, Carolina Crab Reachers x 15 IC, V-Ups x 10, Nolan Ryan’s x 20 (B), SUn Rise extensions x 5
COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Spellcheck, Fast N Easy, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Check yourself and your priorities and own them, if something isn’t right, it may be your priorities that need to be changed
MOLESKIN:
Prayers for all those with grief, anxiety and other behavioral health issues.  Don’t judge as we do not know everyone’s story
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Racin’ for Respect

THE SCENE: Wet with a mild drizzle and mid-seventies, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Side Lunge stretch x 2 (B), Baby Arm Circles x 10 IC (B), Morroccan Night Clubs x 10 IC, Seal Claps x 10 IC, OH Claps x 10 IC, Tempo Incline MKNS x 10 IC on CMU, Dips x 10 IC on CMU
THA-THANG:
Nascar Bear Crawl racin’ around track.  Each cone you perform 5 Man makers and Lunge between cones at the curves.  3 total laps (brutal)

  • All Ex’s below with CMU:
  • Front SQT x 20
  • OH SQT x 20
  • Sumo Dead Lift x 20
  • Shldr Press x 20
  • Good Morning’s x 20
  • Kettlebell swings x 25
  • BBS anchor x 25
  • Sumo Deadlift High Pull x 20
  • Lateral Jumps x 20
  • Toe Taps single leg x 20 per leg
  • Box Jumps x 20
  • Around the World x 3
  • Supine Heel Taps x 20

MARY:
Prone Press Ups x 10 IC, Supermans x 10 IC, Flutter kicks x 50 IC, Hello Dollies x 20 IC, Captain Thors
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Simmons, Herbie, Biohazard, Oscar, Geppetto
CIRCLE OF TRUST/BOM:
Words of Wisdom from a 50 y/o and Nehum 1:7
MOLESKIN:
Natty gets respect officially
ANNOUNCEMENTS:
Be courageous

IronPAX revisited

THE SCENE: Light rain, 68°F, Feels like 69°F, Humidity 93%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x LBAC forward and backwards
  • 15x squats
  • 15x SSH

THA-THANG:
EMOM (called by app)- 3 burpees

  • 50 Hand Release Release Merkins
  • 100 Leg Raises
  • 150 Jungle Boi squats, 2 hands on ground
  • 200 Big Boy Sit-ups
  • 250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The first week of school is always about transitions. Getting back into the groove of school, new classes, new school and general changes. Find ways to encourage and lift those up who are having a difficult time adjusting.
MOLESKIN:

ANNOUNCEMENTS:
CSAUP on Aug 21

5k at PHS on Aug 14

Modified Tabata

THE SCENE: 71 and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee

left over right

1 burpee

cherry pickers

2 burpees

35 SSH

3 burpees
THA-THANG:
Mosey to the CMU pile and pick up a coupon. We have 2  sets of 35 intervals. 2 minutes of work and 10 seconds of rest then on the to the next. I will list the work below.

  • curls
  • freddy mercury
  • air taps
  • welsh dragons
  • OHP
  • LBC
  • triceps extensions
  • merkins
  • squat thrust

time got away from us. we fellowship moseyed back to the AO

ANNOUNCEMENTS:
Gentlemen, the date for the Dog Pound’s CSAUP is being moved to Saturday, August 21. 2ish hours of a boot camp workout, followed by a feast of biscuits and gravy. CSAUPs are fun and challenging, and a great way to meet other F3 men from around Knoxville. We will be working in TEAMS of 3 (you’ll be added to a team if you are by yourself). Sign up here…
https://docs.google.com/spreadsheets/d/15aAa8W8hRuznBfw7HGJqk2HV-0Wbmjat76YaIxqQOPM/edit

 

Split BURPH & Rockpile Visit

THE SCENE: Warm but not too hot for June
F3 WELCOME & DISCLAIMER

Completed.

WARM-O-RAMA:
SSH, LBAC, Cherry Pickers, A little bit of this & that.
THA-THANG:
We split a BURPH by getting into teams of two: 100 Burpees, 200 Merkins, 300 Air Squats, Two miles of running. So, while one partner ran around the track 1/4 mile, the other partner commenced the exercised until 2 miles worth of running was accomplished and all the exercises were complete

We then went and did 11’s at the planters (Step Ups & Dips)

Then we moseyed to the rock pile and found a decent size rock and a big rock too and did 3 sets as follows:

25 Curl to Overhead, 25 Rows, 25 Tricep Extensions, 50 Chest Press with the Big Rock

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
We had Hamm on Q with Gepetto, Herbie, and Natty in attendance.
CIRCLE OF TRUST/BOM:
We prayed for our brothers and families.
MOLESKIN:
I want to see if the BURPH can be done individually in the allotted time period. This was a test to see how long it might take. We were done with the Warm Up and BURPH 30 minutes in.

ANNOUNCEMENTS:
IDK