F3 Knoxville

Tag: Hot Squat

The Core

THE SCENE: 

Nice Cool Morning at the Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lunges down and back to mid-court

High Knees down and back to mid-court

Karaoke down and back full court

THA-THANG:
Mosey over to the section of the Greenway between bridges

5 Cracken  Burpees
Big boys
Run to next Cone
Plank twist
Run to next Cone
Catalina Wine Mixers
Run to next Cone
Side Crunches
Karaoke to start

Pyramind Count 20, 30, 40, 50

MARY:
Thunder Burpees: burpee after every Thunder or Thunderstruck in AC-DC’s

PAX roulette: 20 LBCs

Leg Raise hold

Heel touches

COUNT-OFF & NAME-O-RAMA
Smuggler, Butterfingers, Hot Squat
CIRCLE OF TRUST/BOM:
0% will kill your progress, so even if it’s not your best it’s better than nothing

Hit the quad

THE SCENE: Cool but clear morning at Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx15

Thighmasterx15

 

THA-THANG:
Mosey to the tennis courts and use the hill next to it for the run. Battle buddy up and then work through the list of exercises. One partner Bernies up the hill, does 5 Bobby Hurleys and then runs down. Partners then switch. Both partners perform one round of exercise before moving to the next. Rinse and repeat

  • Hill Billy Squat Walker
  • Ballerinas
  • Iron Mikes
  • Imperial Squat Walkers
  • Daniel-son
  • Monkey Humpers
  • Al Gore

MARY:
Thigh masters x 16 followed by pax roulette
COUNT-OFF & NAME-O-RAMA
9, including Snow Bird, down range from Raleigh
CIRCLE OF TRUST/BOM:
If you surround yourself with the right people, there is no issue with being influenced by those around you
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout at Bombshelter tomorrow! Community give back workout upcoming

Put me in Coach

THE SCENE: Chilly around 40, feeling like we bypassed fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Imperial squat walker 4 ct x 10

THA-THANG:
Mosey to baseball field. At home plate, playing cards and music speaker set up. Each player will draw his own card to determine workout. Corresponding exercises as below:

2: sprint double

3: sprint triple

4: sprint home run

5: Bear crawl to pitcher mound and 5 imperial squat walker 4 ct

6: Bear crawl to first and 6 iron mike 2 ct

7: Bear crawl to third and 7 tuck jumps

8: Burpee broad jump to first

9: Burpee broad jump to third

10: 20 BBS at cone in centerfield

J: 20 mountain climbers at cone in right field

Q: 20 merkins at cone in left field

K: Bernie around field

A: high skip around field

Joker: 10 Burpees

**ALL HEARTS DOUBLE THE REP COUNT**

Stopped at 6AM for some baserunning practice. Taking turns one player runs a double while rest mountain climbers. Once at second, hold Al gore while each player takes turns running home. Once at home, take turns completing triple while Pax does squats waiting for turn. Once at third, bear crawl home while pax does push up waiting for turn. Lastly, complete home run while rest of pax does side straddle hops waiting for turn.

Mosey back to Grindstone.

MARY:
Heel taps IC x 20

Protractor to Dolly IC x 10ish

Leg side to side at 90 degree IC x 8 (not sure what these are called)

Mountain climber IC x 20ish

Catalina wine mixer IC x 10ish

LBCs to cash out last 30 seconds.
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
I’ve always been a sucker for motivational quotes. Little one liners can fuel me throughout the day and help me in times of struggle or lack of motivation with my fitness life. The saying I’ve recently latched onto is “Don’t rush the process, trust the process.” I get in trouble when I try to rush the process. When I stay disciplined and consistent whether it is in my faith or fitness, I find I achieve more and fall less into bad habits that lead me astray. It’s not about today’s workout, or tomorrow’s, or next months, but the consistent work put in day to day. It’s about the long term goal that maybe years from being achieved but takes those tiny consistent steps day in and day out. Put in the consistent work and trust in the process.
MOLESKIN:
Throwback to Moses beatdown at Bombshelter
ANNOUNCEMENTS:
Saturday joint effort with Fia for Halloween get together at bombshelter

Arsenal Kraken 10/25

THE SCENE: 53 degrees, no wind, dew on the grass, and nice dry pavement.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 10 4ct, Tempo Merkin 10 4ct, Tempo Squat 10 4ct, Inch Worm Merkin Stretch, Cherry Pickers 10 4ct

7’s on the Church Hill from the rode to the pine tree. *Burpess at the Bottom & WW2 at the top

THA-THANG:
Kraken – *8 Cups Solo lined the Kraken, each workout & count written on the cup.

  • 15 Merkins
  • 10 2ct Perter Parkers
  • 10 WW2’s
  • 15 2ct Mtn Climbers
  • 10 Burpees
  • 15 Dry Docks
  • 15 Bobby Hurley’s
  • 15 4ct Flutter Kicks

MARY:
10 4ct Glute Bridges, 10 Jack Knife Crunches, 10 Burpees, 5 4ct Glute Bridges, 10 Jack Knife Crunches, LBC’s for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Beaker, Hot squat, Swerve, Walt
CIRCLE OF TRUST/BOM:
I paraphrased a little about order and chaos from a book I’m reading, 12 Rules for Life: An Antidote to Chaos.

Here is a short video from the author….cheers!

Burp-a-cide

THE SCENE: 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 1 minute plank
  • Jog a lap

THA-THANG:
Do the exercise, then run a suicide with the 3 cones between each one. First cone = 1 burpee, second cone = 2 burpees, third cone = 3 burpees.

  • CMU OH Press x 50
  • CMU Goblet Squat x 50
  • Merkins x 50
  • CMU Curls x 50
  • CMU Crunches x 30
  • CMU Plank Step-up x 30

Once the round is finished, complete 29 burpees and restart

MARY:
Finish off with another 1 minute plank
COUNT-OFF & NAME-O-RAMA
10 killed it
CIRCLE OF TRUST/BOM:

From Mere Christianity – “Everyone thinks forgiveness is a lovely idea until he has something to forgive.”

It’s always preached to forgive those around you, which I think everyone can always agree is easier said than done. I struggle with forgiveness in specific areas of my life that I have been working on for years. I wanted to challenge everyone to focus on forgiveness in their lives. Whether you’re at a point where you can do it or not, at least make progress.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.