F3 Knoxville

Tag: Mayberry

Mosey with WallBall

THE SCENE:60 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
We ran.  WallBall got in 3 miles before a poop pain hit him.  I trudged on for another mile.

MARY:
We left her out of this one.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We spoke about upcoming race events, our current mileage challenge, Frosty being a bum for calling people out in GroupMe and then fartsacking, tramp stamps, fall break vactions, and kids.  It was a good run.

11’s

THE SCENE: Low 70’s I think…pretty nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 7
  • Burpees x 3
  • Tempo Merkins x 10
  • Burpees x 3
  • Tempo Squats x 10
  • Burpees x 3

 

THA-THANG:

  • 11’s on tennis court.   Bear crawl forward, crawl bear backward.  Dry Docks/Merkins
  • 11’s with pee rocks.  Lunge across & back with rock.  Flamingos/Goblet Squats
  • 11’s running across row of parking spaces.  Burpees/4-ct shoulder taps

MARY:

Tried a new exercise….it was a bust….plus it was 6:15

COUNT-OFF & NAME-O-RAMA
16:  Wagon Wheel, Flute Loop, Ratchet, Snitch, Shooter, Abacus, Waxjob, Booger, Wallball, Ribbed, Onesie, Junk, Mayberry, Frosty, Scooter, Bartman

CIRCLE OF TRUST/BOM:

Change.   It’s inevitable.   The question is how are you going to handle it?

MOLESKIN:

ANNOUNCEMENTS:

Guardians for Garrett kickball tournament coming up

Truckin to the Pound coming up

F3 Olympics / convergence event coming up

Listen

THE SCENE: 69 degrees, 100% humidity
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH x 20 IC

Tempo Squats x10 IC

Michael Phelps OYO
THA-THANG:

  1. Mosey to rock/select rock and complete 2 circuits of 20 Overhead Presses, Curls, and LBCs. Run to AO and back between the circuit.
  2. Mosey to top parking lot- partner up and complete 20 BBSU and 20 Merkins.
  3. Mosey to back of DP (at the steps). Complete 7s- Squat Jumps and American Hammers.
  4. PAX completed 2 sets of 40ish yard sprints.
  5. Mosey back to rocks and R/R #1.
  6. Mosey to Tennis Court- 4 corners of Hello Dollys, Flutter Kicks, LBCs, BBSU.
  7. Completed 4 rounds of sprints.
  8. Mosey back to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership is a marathon not a sprint. Listen to understand, not respond.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rainy Dayz

THE SCENE: Cold and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Then we had to get after it because it was too cold.
THA-THANG:
Mosey to the bleachers

  • Box Jumps Oyo x 50
  • Skaters Oyo x 50

Mosey to lil hill by the playground

  • 5 tuck jumps run up the hill to light and perform 25 Squat R&R x 4

Finish Warm-O-Rama with Merkins and Tempo Squats

Mosey to upper Soccer field for a 4 man relay

  • Standing Pax performs
  • Monkey Humpers OYO x 15
  • Squat Hops OYO x 15
  • Tuck Jumps OYO x 15
  • Al gore 10 ct R&R
  • Mode of transport between PAX is the Lunge

Round 2

  • Standing Pax performs
  • Merkins x 15
  • SH Taps 2 CT x 15
  • Plank
  • Mode of transport between PAX: Bearcrawl

Mosey around the Soccer Field

  • 30 split squats on bleachers

21’s across the field – BBS & Flamingo’s

 

 

MaRY:

Suicides in parking lot
COUNT-OFF & NAME-O-RAMA
8 HIM’s and 1 FNG Sawdust
CIRCLE OF TRUST/BOM:
There is no way I would have got out of bed if it wasn’t for the accountability factor of the PAX. If there’s anything you want to succeed find someone will hold you accountable to growth.
MOLESKIN:
It was rainy and thundering this morning. We were close to ditching and getting some coffee but found strength to get out of bed and get after it!

Thankful for the weather parting about 10min in to the Thang!
ANNOUNCEMENTS:
Kickball, TTTP, GoRuck, F3 Olympics

Q-nniversary

THE SCENE: As expected. Hot. It’s summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today is the 1 year anniversary of my very first Q…
3x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
6x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
5x: Burpee, HR Merkin, Failure to Launch, Donkey Kick

THA-THANG:
Mosey to cones and partner up.
Broken wheelbarrow: only one handle. Other leg flaps in the breeze.
BW to first cone, 3 merkins. Second cone, 6 merkins. Third cone 5 merkins. Switch legs and repeat for cone 4, 5, 6.
Switch partners and BW back
Lots of modifying going on, including the Q. Next time switch partners too instead of just switching legs.

Grab 2 hand-size rocks and mosey to the maintenance building, stopping halfway for overhead reach with coupons x10 IC.

At the maintenance building, grab 2 landscape CMUs for Rock the Block merkins:
Start in plank with hands on 2 blocks (rough side up). As called, keep plank and rotate blocks forward, backward, in, or out followed by a merkin.
Follow Q until smoked.

Pair up in groups of 3. One man carries CMU to top of hill, one man keeps hand-size coupons, one man running.
Dora style exercises, 165 each. Makes Three hundred and sixty fives.
Top of the hill:
Fwd raise
Bent over row
Tricep Extension

Bottom of hill:
Flys
Side raise
Shoulder press

Mosey back to the AO, stopping halfway for overhead reach with coupons x10 IC.

MARY:
Dagnabbit, outta time!
COUNT-OFF & NAME-O-RAMA
Almost had 13 PAX on Friday the 13th… Until Trolley rolled in.
CIRCLE OF TRUST/BOM:
Nothing profound, just encouragement to step in and Q. The hardest part is signing up. After that, anyone will be happy to help you out however much you need. It’s good for us, good for you!
MOLESKIN:
Appreciate the Super Ocho folks rolling through today! Some of you guys are starting to look tired…
ANNOUNCEMENTS:
3rd F coming up soon! Details to follow.