F3 Knoxville

Tag: Mermaid

Legs

The Scene

Started off cool then got increasingly more humid as we went

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

10 Hillbilly Squats

10 Windmills

5 Froggers

10 Lateral lunges (L+R=2)

10 tempo merkins

Tha-Thang

Knuckle Draggers

Bernie

Inchworms

 

Alternating leg wall sits

100 yard mosey 10 squats Mosey back

Wall mountain climbers

100 yard mosey 5 burpees Mosey back

Pulsing split squats

100 yard mosey 10 squats Mosey back

Blast off wall merkin (Wide and closed grip)

100 yard mosey 5 burpees Mosey back

Rotating long jumps

 

Mosey to the construction zone and do wooden pallet carries around a parking lot island. Groups of 2 or 3. Cheatsheet went solo. 

 

Mosey to CMU pile

1 round

10 CMU Curl, Press, Tri-extension

15 CMU Pull Through Push Ups

30 CMU Reverse lunges (15 each leg)

20 CMU Rows (10 es)

Mary

6 inch LBC’s for a 10 count to get us to the 45 minute time camp

COUNT-OFF & NAME-O-RAMA

11 HIM

COT/BOM

“You must own everything in your world. There is no one else to blame.” -Jocko Willink

MOLESKIN:

ANNOUNCEMENTS:

Shamrock 40th Birthday Bash

THE SCENE: 70F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops – 25-4-count 

Tie Fighters

Cherry pickers

Mountain climbers

Mosey 

THA-THANG:

Stop at tall curb

Rocky Balboas 50 single

Tricep Dips – 25

Repeat 

Mosey to CMU

Grab a block and head to starting line. 

5 Burpees – Crab walk to the chalk line about 25′ – run a lap

10 Merkins – 5 Burpees – Crab walk to the line – run a lap

15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

30 Freddie Mercury Single ct – 25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

35 Curls…..

40 American Hammer – single…..

45 LBC…..

50 Shoulder taps – single…..

Mosey back to AO flag

MARY:
Flutter kick, Snow angels, merkins
COUNT-OFF & NAME-O-RAMA – 20 including 1 FNG Paper or Plastic
Dos Años, Slappy, Chicken Wing, Flower Pot, Cheatsheet, Honeydew, Mermaid, Baby Boomer, Hoopty, Booster, Sparkles, Finger Food, Music City, Brick, Mr. March, Dumpster Dive, Paper or Plastic, Anchorman, Jitters, Betty

CIRCLE OF TRUST/BOM:

Keeping it short and sweet so we can spend some time at Dunkin. 

It goes without saying that F3 and specifically this group at Shamrock has been a big part of my life for the past few years. I truly look forward to these terrible workouts because I get to do it with you. Yes I want to be in shape, but more importantly I want to continue building friendships with you guys. Thank you for showing up and please continue to reach out to friends and strangers to invite them here. 

 

Modified Tabata

THE SCENE: 71 and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee

left over right

1 burpee

cherry pickers

2 burpees

35 SSH

3 burpees
THA-THANG:
Mosey to the CMU pile and pick up a coupon. We have 2  sets of 35 intervals. 2 minutes of work and 10 seconds of rest then on the to the next. I will list the work below.

  • curls
  • freddy mercury
  • air taps
  • welsh dragons
  • OHP
  • LBC
  • triceps extensions
  • merkins
  • squat thrust

time got away from us. we fellowship moseyed back to the AO

ANNOUNCEMENTS:
Gentlemen, the date for the Dog Pound’s CSAUP is being moved to Saturday, August 21. 2ish hours of a boot camp workout, followed by a feast of biscuits and gravy. CSAUPs are fun and challenging, and a great way to meet other F3 men from around Knoxville. We will be working in TEAMS of 3 (you’ll be added to a team if you are by yourself). Sign up here…
https://docs.google.com/spreadsheets/d/15aAa8W8hRuznBfw7HGJqk2HV-0Wbmjat76YaIxqQOPM/edit

 

Choose Your Own Adventure Equalizer Style

THE SCENE: Humid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Cherry Pickers (5)
Baby Arm Circles forward /Backward (10)
Michael Phelps, and arm stretches
THA-THANG:
Today was choose your own adventure, Equalizer Style.  Each PAX chooses a location and an exercise and we each have our own input into the workout.
First we paused to watch the Space Station cruise by Earth at 20,000 MPH.  While watching we did flutter kicks to 30 in cadence, and 20 hip pointers.
15 pull ups on the playground
15 burpee pull ups at the bathroom
25 big boys at the pavilion
25 carolina dry docks on the dock
15 each, rows, curls, & overhead presses
25 rock jumps at the rocks
16 merkins (wide)
50 dips at the flag pole
Mario, side run, bernie around the tennis courts
15 Derkins on the bleachers
Burpee Broad Jumps around the splash pad
Ring of fire, doing merkins starting at 5, naming a type of shrimp dish like in Forest Gump.

MARY:
Each PAX called an ab exercise, and we followed each with 10 merkins
Flutter kicks
Box Cutters
Freddie Mercuries
Hello Dollies
Big Boys
Pickle Pounders
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today was choose your own adventure day.  We all have choices to make and those choices have good or bad consequences.  The food we eat, the way we spend money, do we seek regular medical care, etc.  Think about the choices you make this week, and the consequences of those.
Galatians 5:13-14
You were called to freedom, brothers and sisters; only don’t let this freedom be an opportunity to indulge your selfish impulses, but serve each other through love.  All the law has been fulfilled in a single statement: “Love your neighbor as yourself”.

MOLESKIN:
Pray for the Knox County Administrators as they report back to work this week.  Pray for an unspoken for Schoolzone.
ANNOUNCEMENTS:

Four Rails

  • Welcome
    • Summer is awesome in the rain.
  • Warmup
    • Low wide slow squats
    • Tempo Merkins
    • Long Lunge (in Plank) stretch
  • Workout
    • Mosey to Cedar bluff
    • In a line facing the brick wall (The Burpee Rail)
      • Do a side Lunge (towards downhill)
      • Do a burpee
      • Hop over the wall
      • repeat until end of wall.
    • In a line facing the next wall (The Irken-Dip Rail)
      • Do an slow Irken (Incline Merkin)
      • Roll over and do a dip
      • Roll over (in same direction) do an Irken
      • repeat until end of the wall.
    • In a line facing the next wall (after mosey there)
      • Do a wide low lunge (to the left)
      • Do a long stretching step up.
      • Do a wide low lunge on the wall edge.
      • Do a long stretching step down.
      • repeat until end of wall.
    • At final wall (mosey a few yards to get there)
      • Kick up to a handstand support your feet on the wall.
      • Side step while in handstand as far as you can then kick down.
      • Repeat until at the wall end.
  • Warm Down
    • In circle on six facing out. Do leg lift as one person goes around to throw down your legs.
    • 30 Flutter Kicks
    • 30 Mountain Climbers
    • 30 Freddy Mercuries
  • Wrap Up
    • Marriage is tough.  Huge prayer for all those involved with it.  Nuff said.  Basically I’m not at liberty to put in writting what was shared in person.