F3 Knoxville

Tag: La-Z-Boy

Cinco Ringo

THE SCENE: Sprinkly, HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Rockettes IC x 15
  • Toy Soldiers IC x 15
  • Twist your trunks Oyo
  • BA circ oyo
  • Merkins IC x 10
  • Colt 45’s

THA-THANG:
AMRAP – with CMU

  • Tap out Merkins x 5
  • Flamingo x 10
  • Clean and Press x 15
  • Lunge & Curl x 20
  • AM Hammer x 25
  • Hallelujah Run to the gate
  • Squats x 30
  • Rows x 💯
  • MARY:
    Colt 45’s
    COUNT-OFF & NAME-O-RAMA
    11
    CIRCLE OF TRUST/BOM:
    Strive for failure!!
    MOLESKIN:ANNOUNCEMENTS:

Memorial Day at the Truck Stop

THE SCENE: cloudy, humid, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Baby Arm Circles forward and back

Michael Phelps

Mosey to the new bathrooms
THA-THANG:
11’s From bathroom to Watt Road

Easy ups (reverse merkins, merkin pull-ups whatever they are called) and Merkins

Mosey to Upper Field

6 Corners

10 burpees, jog to mid field

20 squats, sprint to corner

20 BBS, lunge across field to corner

20 merkins, jog to mid field

20 4 count mtn climbers, sprint to corner

20 4 count flutter kicks, bear crawl back to start

Repeat 2x

Line up on end line, 25% speed up to 50% speed by midfield, full sprint to end

repeat 3x

mosey to AO

MARY:
Ring of Fire Merkins (5 and 10)

Captain Thors by Bartman

COUNT-OFF & NAME-O-RAMA
Auger, Pin Wheel FNG’s
CIRCLE OF TRUST/BOM:
Earn the sacrifices made by others for Memorial Day
MOLESKIN:
prayers for safe travels for Toto and family, Tank’s ankle

ANNOUNCEMENTS:
Murph workout tomorrow (1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run)

Ruck march (5 to 8 miles) tonight at Bearden Beer Market 7:00 PM

Circuitry

THE SCENE: It was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir FWD/REV IC x 6
  • Merkin IC x 10
  • Yoga Stretches – gotta get the hips loose

THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next

  • Station 1
    • Merkins
    • Shoulder Taps
    • Thrusters
  • Station 2
    • Squat
    • Lunge
    • Skater
  • Station 3
    • Mtn Climber – Heel Tap
    • BC Merkin
    • Plank Jack
  • Station 4
    • Am Hammer
    • Hello Dolly
    • Flutter Kick
  • Station 5
    • LBC
    • Turkish Get-Up
    • Star Jack

MARY:

  • Mayberry – Floor Wipers
  • Butters – BBS
  • Respect – V-Ups (Had to cut him short!!)

COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page

The Importance of Battle Buddies

THE SCENE: 60s…warm

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins IC x10
  • Tempo Squats IC x10
  • SSH IC x 20
  • This/that/these/those/Michael Phelps

THA-THANG:

  1. Grab a battle buddy & mosey to the tennis court
    • DORA:  100 Burpee, 100 Iron Mike, 100 Big Boy Situps
    • Running partner bear crawl forward across the court & crawl bear back
  2. Mosey to hockey rink – keep your battle buddy
    • DORA:  100 Merkin, 100 Squats, 100 Little Baby Crunches
    • Running partner runs to the other side of the rink & back, stopping for 2 burpees each time they cross the center line
  3. Mosey to Pee Rocks – same battle buddy
    • DORA:  100 Curls, 100 Overhead Press, 100 Tricep Press
    • Running partner runs to the grass & back

MARY:

  • Box cutters x 25
  • Freddie Mercury x 25

COUNT-OFF & NAME-O-RAMA
16 total:  Ratchet, Onesie, Respect, Frosty, La-Z-Boy, Shooter, Tweet-E, Bowflex, I-Beam, High Heels, Sparky, Squirt, Flute Loop, Toto, Abacus, Bartman

CIRCLE OF TRUST/BOM:

Proverbs 13:20 – Walk with the wise and become wise, for a companion of fools suffers harm.

Who are you walking with?  Who are you spending time with?  The proverb isn’t saying you always have to be with people who are smarter than you….it says to associate with those who are wise.  These are people who are seeking Christ in their life.  These are people who lift you up and edify you, rather than tear you down.  These are people who are honest enough to tell you when you’re wrong.  So….who are you surrounding yourself with?

MOLESKIN:

ANNOUNCEMENTS:

Hardship Hill is 2 days away.  Pray for safety for the teams and for a good time to be had by all.

Tenzies

THE SCENE: Warm about 70 degrees. Pollen is everywhere.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, 10 odd count merkins, 5 Cherry Pickers

THA-THANG:
Do 10 of each exercise at each cone along the big loop.

  • Inch worms
  • Smurf jacks
  • One arm up planks
  • diamond mericans
  • 10 sec one legged stands
  • Run to top of hill at restaurant
  • Burpees
  • Squats
  • Reg mericans
  • squat jumps
  • wide mericans
  • bobby hurleys
  • iron mikes
  • shoulder tap mericans
  • lunges

Flutter kicks x 30 till 6 joins then Mosey to AO
MARY:
Ring of fire-leg lifts x3
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Talked about example of doing a mud race with my wife and being too self centered and wanting to run it and do it fast. My wife is not in the shape I’m in and really struggled. I got irritated and she could sense it and along with the fact we got there late and she hates the shape that she is in, ended up having a small panic attack. It litterly took that for my dumb ass to figure out that the day was not about me running a race but about spending time with my wife and the mother of my children.

so…..when you spend time with your family, BE THERE for them mentally as well.
MOLESKIN:
Good chatter this morning and some new guys are adding some good energy to the PAX
ANNOUNCEMENTS:
Hardship Hill, prayers for Tanks wife