F3 Knoxville

Tag: Hammy

Breathe

THE SCENE:  Clear skies, calm winds, 66 degrees, 97% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x13, Cherry pickers x10, Imperial squat walkers x10, Baby arm circles x10 forward and backward

Jog length of parking lot, skip length of lot, jog length of lot, karaoke length of lot. (approx. 300 yards)

THA-THANG:
Completed 3 sets of partner suicide circuits followed by 0.34 mile circuit run.  Each suicide circuit consisted of 3 rounds of 80 yard runs and CMU workouts.

  • Suicide Circuit 1:  #1 PAX runs while #2 PAX bent rows CMU, switch.  #1 runs while #2 curls CMU, switch.  #1 runs while #2 CMU swings, switch.  Total distance 480 yards each.
  • 0.34 mile Circuit:  Running with three stops to perform 5 burpees, 10 merkins, 15 squats.  At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
  • Suicide Circuit 2:  #1 PAX runs while #2 PAX CMU lunges, switch.  #1 runs while #2 upright CMU row, switch.  #1 runs while #2 CMU single arm deadlifts, switch.  Total distance 480 yards each PAX.
  • 0.34 mile Circuit:  Running with three stops to perform 5 burpees, 10 merkins, 15 squats.  At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
  • Suicide Circuit 3:  #1 PAX runs while #2 PAX CMU clean & press, switch.  #1 runs while #2 bent CMU row, switch.  #1 runs while #2 CMU squats, switch.  Total distance 480 yards each PAX.
  • 0.34 mile Circuit:  Running with one stop to perform 10 merkins.  At the merkin stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”

MARY:
Box cutter x10, flutter kicks x10, floor wipes x10, wide flutter kicks x10 (all 4 count).  Cashed out with little  baby crunches.
COUNT-OFF & NAME-O-RAMA
10 PAX present.
CIRCLE OF TRUST/BOM:
Recall those things you thought about when you called out the phrase, “As long as I can breathe, I can …”  What came to mind?  Now listen to these words spoken by Tommie Harris, former pro football player.

Did your “I can” expand its scope after listening to Tommie?  We all need to think about our “I cans” and utilize the strength derived from every breathe to make them happen today, tomorrow, next week, and in the years to come.
MOLESKIN:
Keep all those involved with the day center drowning death of two 23 month old twins in our prayers.  There is a lot of pain, anger, guilt, and remorse.
ANNOUNCEMENTS:
August 11th is 3rd F at site behind Stephano’s Pizza.  Sign up for Bomb Shelter kickball team to support Garret on August 18th.  CSAUP on August 25th (see newsletter).

Only 30 Seconds

THE SCENE: 70’s, quite pleasant

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1/3 mile lap

THA-THANG:

Chest series – 30 sec on/10 sec rest each

  • Wide fly merkin
  • CMU press
  • Side to side merkin
  • CMU press
  • Side Balance merkin
  • CMU press

Run 1/3 mile lap

Leg series – 30 sec on/10 sec rest each. Switched to the flutters for second set of the series.

  • Goblet Squat
  • Scissors/CMU OH Flutters
  • Bobby Hurley
  • Scissors/CMU OH Flutters
  • Side to side lunge
  • Scissors/CMU OH Flutters

Run 1/3 mile lap

Did 2 rounds of each above series then…

Abs series – 30 sec on/10 sec rest each

  • AM Hammers w/ CMU
  • Coffin Situps w/ CMU

Did 2 rounds then 1 more lap for 2 miles

MARY:

COUNT-OFF & NAME-O-RAMA
12 men

CIRCLE OF TRUST/BOM:
Be present in what you are currently doing. Give it your full attention. Don’t always be distracted, looking to what’s next but focus on the task at hand (work, family, other relationships)
MOLESKIN:
ANNOUNCEMENTS:
August 11 at 0830 – 3rd F at The Outlook

Turbo 11s

THE SCENE: Mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Little of this/that
  • Shoulder Shredder (x100 overhead claps, 4 count, IC)
    THA-THANG:
  • 11’s on Mt Crumpet – Squats & Ranger Merkins at top, Box cutters & Dry docks at bottom
  • To get to the top, you must bernie half way up, run back down, then you can run to the top

 

  • Partner up! 3 rounds of the following:
  • Suicides across grinder, parter does merkins while waiting for you to get back, then swap
  • Bear crawl to third bench & crawl bear back, parter does flutter kicks while waiting, then swap
  • Run short loop, parter does box squats while waiting, then swap

MARY:
LBC’s until the end
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
Be your own person. With the influence of media and social media, I think the world is beginning to lose the ability to form your own opinions. We’re always seeing politics on TV, and people bashing other people for not agreeing with their lifestyle and opinion.

What really matters is what you think. Every single one of us is fortunate enough to live in a country where we are allowed to form our own opinions, so use that right. In all generations, there are people that take everything they hear or see from others as fact and don’t investigate for themselves.
MOLESKIN:

ANNOUNCEMENTS:

Another Day in Paradise

THE SCENE: Lovely

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Head – Shoulders – Knees – and Toes
THA-THANG:
Ran to area where everyone could do tabata: 20 seconds on/10second rest: pull ups, sit ups, push ups, squats

Ran back to starting point, tabata sets again with burpee variations

MARY:
Core stuff
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Is spirituality about getting closer or getting better?
MOLESKIN:

ANNOUNCEMENTS:

Die Inside Like a Winner

THE SCENE: Pretty warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the field at the back of the park. Sprint 50 yards and suicide back along the cones every 10 yards. Pull a card from each suit. Face cards are 10. Ace is 1.
Exercises:
Hearts – BBS
Diamonds – Burpees
Spades – Iron Mikes 2-count
Clubs – Ranger Merkins
Joker – Bear Crawl 50 yards down and back
MARY:
Included
COUNT-OFF & NAME-O-RAMA
9 of us suffered greatly
CIRCLE OF TRUST/BOM:
the true price of leadership is the willingness to place the needs of others above your own. Great leaders truly care about those they are privileged to lead and understand that the true cost of the leadership privilege comes at the expense of self-interest.
Simon Sinek, Leaders Eat Last: Why Some Teams Pull Together and Others Don’t
Thanks Proton for the rec!
MOLESKIN:
We did the whole deck! 85 reps. We had to cut out the last couple sets of running for time. Credit: Pinnochio for the name of the workout
ANNOUNCEMENTS: