F3 Knoxville

Tag: Mayberry

TacoTuesday

THE SCENE: Sweater weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 5

THA-THANG:
I lost a bet to Mayberry and the wager was a $5 box from Taco Bell. So I thought it would be fun to work off those calories as a PAX. After extensive research on how many calories we really burn during exercise – it’s not that many. So we had to partner up to burn those total calories. A $5 box includes two Tacos and a Cheddar Cheese Chalupa.

  • 1st Taco – 170 calories
  • Dora 1, 2, 3 across the short side of the hockey rink
  • Toasted Cheddar Chalupa – 450 calories
  • 20 Burpees – run a lap around the track
  • Rinse and Repeat x3
  • 2nd Taco – Tabata Taco
  • 20 second Air Squat
  • 10 second rest
  • 45 second CMU Swing
  • 10 second rest
  • 20 second Merlin
  • 10 second rest
  • 45 second Thrusters
  • Rinse and repeat x 3
  • While listening to Kenny’s Greatest Hits!

* Workout did not include optional soda.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
15 HIMs incl. 1 FNG
CIRCLE OF TRUST/BOM:
Today we read some excerpts from the Q Source about our choice to take the Daily Red Pill and commit to being a Pro! Then asked ourselves – what would it look like if I were completely sold out for F3?

DRP (Q1.1)

MOLESKIN:

I had to bust out my Jocko voice to get the men moving, apparently I was struggling with giving good direction today. Wagon Wheel brought the FNG “ExciteBike”, Aladdin said he was invigorated and nobody wanted to eat Tacos today… It is strange that we had a Taco Bell themed workout and Swirlie was nowhere to be seen. Hope he’s okay.

ANNOUNCEMENTS:
Brolympics II – order a shirt if you want one

Prayers for families and friends going through struggles and illnesses.

Earning the Truck Stop name

THE SCENE:  60’s nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • stretches & such

THA-THANG:
Running with pain stations.

  • Went up the Watt Rd hill: merkins x10, squats x10, flutter kicks x10
  • ran back to the playground:  pull-ups x10, squat jumps x10, big boys x10
  • ran to the truck stop:  pickle pounders x10, monkey humpers x10, reverse cowgirls x10
  • ran back to the AO:  finished with more pickle pounders x10 just for fun.

MARY:

COUNT-OFF & NAME-O-RAMA

Tank, Waxjob, Wagon Wheel, Driftwood, Mayberry, Frosty, Butters, Charger, Bartman

CIRCLE OF TRUST/BOM:

MOLESKIN:

Fun workout today.  We did all the exercise at the Truck Stop around back where all the trucks park overnight.  I’m sure we looked good!

ANNOUNCEMENTS:

Saved by the skunk

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers
  • 10 Merkins OYO
  • Rockettes
  • Butt kickers
  • Karaoke
  • Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group.  Mosey to the outhouse for the following menu.   Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right.  1,000 reps if you finish…many did!   Also, full transparency, I had everything written on a white board this morning.  When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

 

100 reps DORA 5 reps at top of hill
Burpees Superman swim
CMU OH Press Side Straddle Hop
CMU Curls Side Lunge
CMU Big Boys Box Cutter
Iron Mikes Flutter Kick
Merkins on the CMU Squat Jump
CMU Calf Raise Speed Skaters
Carolina Dry Docks Imperial Walkers
V-ups Monkey Humpers

MARY:

Dealers choice

  • Peter Parker – Tweet-E
  • 10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong:  Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6.  Basic take home point is to keep your focus on Christ and to let him be your motivation.  Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible.   Saved by the skunk!!

ANNOUNCEMENTS:

Route 66

THE SCENE: 65 and slight sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 10 forward & back, followed by 10 tempo Merkins and Failure to Launch

THA-THANG:
Route 66 classic with the follow rounds: SSH, Merkins, pistol squats, Freddie Mercury, ranger merkin, oblique crunch, alligator merkin, American Hammer, Rocky Balboa.

PAX that finished early got to start 11s with Merkins on one end, BBS on the other, and broad jumps in between.

MARY:
Mountain Climbers x 25 IC

Plank Jacks x 25 IC

Box Cutter x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lots of chaos happens to us and it often puts us into situations you can’t control. You can, however, control your actions. React intentionally to this chaos and don’t let it control you. You can deal with the situation and be positive, or you can deal with it and be frustrated. The positive route is way easier.
MOLESKIN:
ANNOUNCEMENTS:

Dog Pound Iron Pax week 3

  • THE SCENE: The dog pound Pavilon. Cooler than it has been recently.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA: 
    Mayberry warmed up the crew
    THA-THANG:
    The Iron pax week 3  consisted of as many rounds as possible of the following exercises in a time period of 43 minutes.
  • 10 pull ups
  • 15 Burpee’s with jumping over CMU
  • 20 CMU curls
  • 25  squat thrusters with CMU
  • 30 gas pumpers (reverse crunches)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Sadly we did not have a BOM. People took off pretty quick to work.
MOLESKIN:
Today was third Thursday coffeteria.
ANNOUNCEMENTS:
None