F3 Knoxville

Tag: Madoff

Under a school bus

THE SCENE: humid …. what else did you expect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
none, run to get a CMU

The Thang

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

MODIFIED VERSION OF FAT COE SANDWICH

and Other Modifications by Dr. Marc (F3 ScarU)

The Thang

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

Brenton – 3 rounds:

  1. 100 foot mosey/lunge walk/back pedal
  2. 100 foot mosey/lunge walk/back pedal
    • Perform 3 merkins halfway through

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

CIRCLE OF TRUST/BOM:
Be here every Monday to get stronger.

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

Hands-Free Wednesday

THE SCENE: Should’ve worn bell bottoms, ‘cause we were in the 60s

F3 WELCOME & DISCLAIMER

Gently encouraged men to consider a yearly physical.

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Windmills IC l
  • SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — Iron Mikes
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Flutter Kicks 4Ct
  • 8 — Squats
  • 7— 4-Count Imperial Walkers
  • 6 — 4-Count Pickle Pointers
  • 5 — Box Cutters
  • 4 — Step-Ups (each leg)
  • 3 — American Hammers 4Ct
  • 2 — Squat Jumps
  • 1 — BBS

STRETCHES (Or “confessions of an uncaged starfish”—performed at the request of an anonymous PAX named after a prophylactic):

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Jesus

Highest of the Highs

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle… 

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10 

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines 

2 Rounds of: 

  • 50 Merkins 
  • 100 BBS 
  • 150 Squats 

2 Rounds of:

  • 50 Shoulder Taps 
  • 100 Tow Taps 
  • 150 Mountain Climbers 

Mosey to Rock Pile: 

3 Rounds of: 

  • 21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
  • 10 Box Jumps → at Stonehenge 
  • 5 pull-ups → at Bathhouse 

2 Rounds of: 

  • 7 OHPress, 7 Tris, 7 Row → at Rockpile
  • Run up Bathhouse Ramp 
  • 10 Imperial Squat Walkers → at Bathhouse 

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15) 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them. 

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!

If It Weren’t For the Humidity, It Might Just Be Pleasant

THE SCENE: Quote from the Gloom… “If it weren’t for the humidity, it might just be pleasant.”

F3 WELCOME & DISCLAIMER Done ok-ish

WARM-O-RAMA:

25 SSH IC | 10 Grady Corns IC | 5 Cherry Pickers IC

THA-THANG:

Mosey to Bottom of Dwayne’s Mountain. Partner up, one partner completes an exercise, and the other runs up the hill and does 1 Burpee at Dwayne. Repeat for all listed exercises. 

  • Merkins
  • BBS 
  • Imperial Squat Walkers
  • Carolina Dry Docks 
  • Flutter Kicks 
  • Jump Squats
  • Mountain Climbers
  • Freddie Mercury
  • Monkey Humpers 
  • Jingle Balls

Fellowship Mosey™ to the BathHouse and AMRAP 10 Incline Merkins, 10 Box Jumps, 10 Decline Merkins for 5 mins until time is called

MARY:

There just wasn’t enough time 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

Being a “Good Man” is something you do, not something you are.

ANNOUNCEMENTS:

IPC will be done on Mondays at the Equalizer during that horrific time

 

TLINAU

THE SCENE: Perfect summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Baby arm circles
  • Imperial walkers
  • Calf raises

THA-THANG:
Insert information about the workout.

  • Mosey to the pee rocks
  • 20 of Charger’s row merkins with pee rocks
  • 25 Freddie mercury with pee rocks
  • 10 of Charger’s row merkins with pee rocks
  • 20 Freddie Mercury with pee rocks
  • Mosey to the parking lot entrance
  • 25 gas pumpers
  • Lunge to the sign

5 rounds of

  • 5 burpee jumping pull ups
  • 10 squats
  • 10 BBS

Mosey back to the AO
MARY:
Hello Dolly’s by I-beam
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
TLINAU = This life is not about us.

MOLESKIN:
I-beam’s brother

Ribbed’s wife

Hammy’s recovery

And all our brothers who are injured or fartsacked.
ANNOUNCEMENTS:
Pencil in 9/11 for a F3 family picnic and smoked meat contest.