F3 Knoxville

Tag: Jingle Berry

Circuit of Pain

THE SCENE: Beautiful! Mid 70s, slight breeze, awesome fall colrs
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH, Star Fighters, Air Squared, Tempo Squats, Cherry Pickers
THA-THANG:
Mosey down Roadshow Run and take a tour of the circuit.  Five stations, decreasing reps, most of us got in three laps (full disclosure, I signed up to Q a few hours before the workout and flat out stole this from a recent backblast.  Can’t remember whose it was, but thank you!):

Station 1

Carolina Dry Docks

Bottle Openers (2 count)

Pickle Pounders

Round 1 = 20

Round 2 = 15

Round 3 = 10

Station 2

Merkins,

Off-set Merkins LEFT (left hand forward)

Off-set Merkins RIGHT

 

Round 1 = 15

Round 2 = 12

Round 3 = 9

Station 3

Big Boy Situps

Flutter Kicks (2 Count),

American Hammers (2 Count)

Round 1 = 15

Round 2 = 12

Round 3 = 9

 

Station 4

Side Straddle Hops

High Knees

Butt Kickers (Reps = Seconds for these last two)

 

Round 1 = 20

Round 2 = 16

Round 3 = 12

 

Station 5

Froggy Jumps

Bobby Hurleys

Iron Mikes (2 Count)

Round 1 = 15

Round 2 = 12

Round 3 = 9

Mosey back to top of Summit.  Do a TOTEM POLE, running to the Road Closed barricade to do 10x SSH, and return to continue the pole.  We only got about 1/3 of the way through.

Totem Pole

(knock the top one off after each cycle)

10        Burpees

9          Mountain Climbers (4-ct)

8          Diamond Merkins

7          Box Cutters

6          American Hammers (4-ct)

5          Imperial Squat Walkers (4-ct)

4          Hand Release Merkins

3          Bobby Hurleys

2          Squats

1          Star Gazers (10 seconds).        Pause.  Look around.  Embrace the Suck.  Encourage the closest PAX. Let’s GO!!

MARY:
Leg lifts (Homer/Marge)
COUNT-OFF & NAME-O-RAMA
9 and 2.0 Cheetah Boy
CIRCLE OF TRUST/BOM:
Talked about the recent school shooting and how the shooter was depressed, isolated, etc.  Severe Sad Clown syndrome… reach out to anyone who know who seems withdrawn, lonely, etc.  A little kindness can go a long way.
MOLESKIN:
Congrats to Cheetah Boy on his Cross country successes!
ANNOUNCEMENTS:
Food drive, clothing drive, Brolympics Nov 5!

Grab Your Partner

THE SCENE: Not a bad morning for a workout.  We did find out the grass was wet…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with some SSH on the 4ct (25 reps) then moseyed to the lower parking lot for a 4 corner warmup. Perform 12 Tie Fighters R leg out then mosey to other end of parking lot for 12 L leg Tie Fighters.  Moseyed to third corner for some windmills, and then headed to the 4th corner for some plank jacks.
THA-THANG:
Once we were warm we moseyed to the hill of the dragon for a partner workout.  Round 1 was DORA’S with 200 merkins and 150 4ct flutter kicks.  While partner 1 performed the reps, partner 2 ran up the hill (2 man makers at the top) and back down.

Once completed same partners did a AMRAP rep total of Squats and a Plank Hold while the other partner ran up the dragon’s tail and back around.  Once completed we headed to the AO parking lot to grab a coupon.

 

With coupon’s in hand partner 1 performed an AMRAP of curls while partner 2 rifle carried their coupon down to the other end of the parking lot and back.  This was performed 2 times.

Put up the coupons and headed to the cloud for some ab exercises.  20 4ct hello dolly’s, PacMan led us in some Freddy Mercury’s, Fishnet led some Big Boy’s, and G String led some Toe Touches.  We finished up with some heel touches and one last mosey around the lower parking lot.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember 1 Corinthians 13:4-7
MOLESKIN:

ANNOUNCEMENTS: