F3 Knoxville

Tag: Lightweight

The Thunderdome 2024

AO: dogpound
Q: Ribbed
PAX: Junk (Sam Yoakum), Earmuffs (Dan Studt), Mayberry, I-Beam, Madoff, Paperclip, Lightweight, Ribbed
FNGs: None
COUNT: 9
WARMUP:
10 SSH
3 Cherry pickers
THE THANG:
Mosey to the thunderdome.
we have a ladder workout. 12 down to 1 and then do a lap around the thunderdome and back at it.

12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee

mosey to the AO
MARY:
ANNOUNCEMENTS:
Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT:
Remember your creator this year.

Instead of Mayberry

AO: dogpound
Q: Madoff
PAX: Monstar, Earmuffs (Dan Studt), Utah, Unibráu (Nick Robinson), Colonel (Alex Wallace), Lightweight, Madoff
FNGs: None
COUNT: 7
WARMUP:
SSH – 20
Plank Marches – 10
5 burpees
Rockettes – 10
Tempo Squats in All Directions – 5 sets
Cherry Picker – 5
Run up the hill – 4 burpees, 20 dips, 3 burpees, 10 slow incline merkins, 2 burpees, run to steep hill in parking area

THE THANG:
5 Sets
Bear Crawl up steep hill, 25 calf raises, walk down steep hill, 10 rocky balboas 4 count
Run to Matterhorn
On the way 5 mucho Chesto
At Matterhorn

3 Sets
5 burpees pull-ups
20 LBC (2 count)
Crawl Bear down hill
Recover walk back to the backbone

Indian Run back to AO

MARY:
Box cutters – 20
Gas pumpers – 10 (4 count)
WWII Sit-ups – 5

ANNOUNCEMENTS:
None

COT:
Encouraged men to Q once a month and also shared some thoughts about feeling unworthy to lead but that F3 and the Dogpound is a safe place to try something you think you aren’t good at.

12th of December

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), Mayberry, Aladdin, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP:
It was cold
20 SSH
15 Rockettes
4 Cherry Pickers
25 Calf Raises
5 Burpees
10 Tempo Squats
Run to Matterhorn – Stopped for 4 Burpees + 20 Frozen Dips, 3 Burpees, 2 Burpees, 1 Burpee
THE THANG:
Hill Repeats 8x
Run Up Matterhorn (70%-80% effort) and recover walk down
DORA at the Sign
Partner Runs to pole + 12 Imperial Squat Walkers while partner does exercise at the Sign
Big T Merkins
Laying Leg Lifts
Slow Mountain Climber Holds
Curb Toe Taps
Run back to AO
MARY:
20 – Box Cutters
20 – Flutter Kicks
20 – Side Crunches (10 each side)
ANNOUNCEMENTS:
Farm launch at McFee Park 5:30am on Friday Dec 15
Winter Convergence Jan 20, 2024
COT:
Reviewed the “Dolphin and the Daffodil” from Freed to Lead. Encouraged PAX that it’s never too late to find your passion.

HIIT Madness

THE SCENE
72 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Twist and pivot x15 IC
Tempo squats x15 IC
Cherry pickers x 10 IC
Mountain climbers x20 IC
Merkins (cadence) x20 IC
Two laps around parking lot
HIIT
4 exercises for 30 seconds a piece:
SSH
Heisman
Butt kicks
High Knees
1 minute break
Rinse and repeat two more times (x3 total)

Next set:
Vertical mountain climbers
Mummy kicks
3 step Heisman
In and Outs
1 minute break
Rinse and repeat two more times (x3 total)

Station Work
Get a Battle Buddy to encourage and push the other man.
S1: 50 pound weight plate push in parking lot,
S2: Picnic pavilion for 30 second wall of fire,
S3: Dugout for 10 pull-ups (if not pull-ups, coupons placed near by for reverse fly),
S4: Playground for 10 burpee boxes:  normal burpee but on jump, jump up on to playground bench.

AMRAP until Q calls time

Mary
Flutter kicks x20
Big boy sit ups x20

COT
Number Off & Name O Rama
BOM
Together as a PAX, holding each other accountable, we are stronger together, arm in arm at BOM, at F2’s, stronger together being pushed versus doing cavework or fernwork telling yourself you can do one more set, one more lap, etc.  The men of our PAX help with that extra push to help us each get more fit physically and mentally.