F3 Knoxville

Tag: Le Bling

Shamrock Gymstacle

THE SCENE: Beautiful summer morning! Low 60’s. Perfect!

F3 WELCOME & DISCLAIMER: Yes
WARM-O-RAMA: 
Yoga style! Deep arm stretch, runners pose, downward dog, cobra etc..
THA-THANG:
Shamrock “gymstacle” – a hybrid of a gym and an obstacle course. The soundtrack for the beat down has a “wild artist” (same principle as a wild card). Every song of a “wild artist” doubles the amount of reps for everyone! Today’s “wild artist” – Justin Bieber!  The workout: 30 twinkle toes with CMU’s; Pull ups; Merkins, American Hammers with a heavy ball; Jumping rope; Bench press; Heavy pants; Truck climb; Hand-Elbow plank; Side jumps; Lawnmowers with 60lbs dumbbell; Dumbbell squats. Repeat!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 men! Anchorman, Base Salary, Betty, Le Bling, Mermaid, Oscar Meyer, Rubber Duckie, Skid Mark, Slappy, Voo Doo, Tailhook and a FNG – Jar Jar!
CIRCLE OF TRUST/BOM:
For most of us helping others is a natural tendency. However, there are situations when it is better to let someone finish his or her task without interfering by offering help. Because it might be important for this person to complete his or her task without any assistance.
MOLESKIN:

ANNOUNCEMENTS:
F3 has a new member! Jar Jar! Welcome!

Shoulder Day at Shamrock

THE SCENE: clear summer morning, perfect for beatdown
F3 WELCOME & DISCLAIMER: yes
WARM-O-RAMA:
Several stretches focused on legs to distract the PAX from the pain to come
THA-THANG:
Dora style

Set 1

  • 50 dirty hookups
  • 75 wide merkins
  • 100 side lunges
  • Partner double CMU farmer carry down and back

Set 2

  • 50 thrusters
  • 75 plank with CMU pull
  • 100 rows
  • Partner mosey around first island

Completed almost two rounds

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

CIRCLE OF TRUST/BOM:
Quick recap of convergence and a reminder to not neglect the Q calendar.
MOLESKIN:
ANNOUNCEMENTS:

The Impossible Mile that never happened

THE SCENE: Raining sideways, high wind, and the threat of lightning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merks, Tempo Squats, shoulder stretches, stretch on your own, and cherry pickers
THA-THANG:
Today’s workout was an audible and determined 100% by workout dice.  One dice determined the reps, or time to perform exercises, and the other two dice determined the exercises we did.  We took turns rolling, and everyone rolled at least 3 times each.

MARY:
Snow Angels
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Essentially, do hard things.  Life is hard, and you can’t predict exactly when it will be hard, so we prepare ourselves by taking on hard challenges.
MOLESKIN:
Commission’s MIL is on hospice
ANNOUNCEMENTS:
CONVERGENCE

Thank you Sir, may I have another?

THE SCENE: Comfortable and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Mountain Climbers, Goofballs (Everyone’s favorite), Tie Fighters

THA-THANG:

Partner up

Run to 50 yard line – 10 side straddle hops and run back and take over for your partner.

100 merkins

100 BWS

100 lunges

50 BB

Once completed, 100 yards – 25 yards broad jump, 25 bear crawl, rinse and repeat.

Mosey to bleachers

25 step ups each leg

25 dips

Mosey back to field.

Find your partner again. 30 yards this time and 10 SSH

30 burpees

30 Carolina dry docks

30 snow angels

Mosey back to bleachers

15 step ups each leg

25 dips

Run the bleachers 1X

MARY:
American Hammers, WW2 sit-ups, Flutterkicks, Hello Dollys, reverse crunch, LBC and burpees until times up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Q3.6 “Manana is a crackpipe” Don’t procrastinate. Move.
MOLESKIN:
Prayer requests – Father’s Day weekend
ANNOUNCEMENTS:
F3 in the nude. Convergence.