F3 Knoxville

Tag: Moped

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

THA-THANG:
I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.

MARY:

  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

COUNT-OFF & NAME-O-RAMA
22 PAX including 1 FNG – strong showing!
CIRCLE OF TRUST/BOM:
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

MOLESKIN:
Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
ANNOUNCEMENTS:
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!

Back to School Bash

THE SCENE: Gloomy
F3 WELCOME & DISCLAIMER:Done
WARM-O-RAMA:
Mosey to the outhouse and back

Plank x 12 IC

“Toe Touches” x 12 IC

“Bicycle” x 12 IC

THA-THANG:
DORAs- run to the outhouse and back to tennis courts while you and your partner complete 250:

  • Squats
  • LBCs, BBSU, HD, FK
  • Fence Jumps

Suicides on the tennis court and complete circuits of 10-20-30-40 squats, LBCs/BBSU/HD/FK, and fence jumps

Recovery laps x 2

Lunges across the tennis court

Plank x 15 IC

Recovery laps x 2

Sprints x 4

Mosey to outhouse and back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I shared some good news about the excitement of starting school for my daughter. Fun to see her love something and look forward to it. Enjoy life, seek contentment over fun but ain’t nothing wrong with having a little fun!
MOLESKIN:
Ocho- great work by all. Saw guys really pushing one another to get better, be better, do better.
ANNOUNCEMENTS:
F3 Dads Ca,p this weekend in Alabama!

Sprints & Core

THE SCENE:  low 70’s…felt good

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 10
  • Tempo squat x 10
  • Burpees OYO x 3
  • SSH x 20

THA-THANG:

  1. Sprints up Matterhorn
    • 5 sprints up Matterhorn of decreasing distance
  2. Route 66
    • Run lap around the boat dock parking lot.  Stop at each light pole and do 1 Merkin, 1 Squat at each pole.  2 Merkins, 2 Squats at 2nd pole….up to 11 Merkins, 11 Squats at last pole.
  3. Dora on the Hill (core focus)
    • At baby everest.  Battle Buddy up for the following exercises DORA style.  Partner A runs to the top of baby everest and back while Partner B is doing the exercise.
      • 100 Inchworms
      • 100 Shoulder Taps
      • 100 Thrusters

MARY:

  • Side crunch x 15
  • Peter Parker (Tweet-E in charge on these)

COUNT-OFF & NAME-O-RAMA
6 total:  Tweet-E, Ratchet, Scooter, Moped, Chunks (FNG), Bartman

CIRCLE OF TRUST/BOM:
Life can be a grind.  Be mindful of how you handle this as the leader of your house.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound;  Kickball Tournament;  F3 Olympics;  F3 Anniversary weekend

The Agile Bear

THE SCENE
65 and Humid!

F3 Welcome and Disclaimer

THE THANG
COP
Arm circles IC 10 reps FWD then BKWD
Cherry Pickers IC 10x (4 Ct)
American Hammers IC 20x (4 ct)
Side-straddle hops IC 20x (4 ft)

Playground Shuffle 7/7/17 (3x)
7 bench jumps, 7 derkins, 17 Big boys
7 derkins, 7 big boys, 17 bench jumps
7 bench jumps, 7 big boys, 17 derkins

 

Agile Bear
Cardiac hill-run to spot 7 burpees, bear crawl to next curve 7 burpees, run/bear crawl to top and perform 17 of 1 exercise mosey to bottom start over and do the next exercise at top
-@top of hill:
17 mountain climbers
17 side straddle hops
17 squats
17 high knees
17 bicycles

Indian Moseys back to AO

COT
Number Off and Name-O-Rama

BOM
Live each day as they come and give every adverse situation up to the Lord. We do not know what each day holds and we cannot plan for everything. Each situation and event is given to us by the Lord and he provides us strength. Live each day at peace with what is going to happen

 

Fundamentals

The Scene: hot and muggy

F3 Welcome & Disclaimer

The Thang:

Michael Phelps IC x10

Imperial Walker IC x20

Side Straddle Hops IC x20

Circuit. Go for time: 20 Minutes. Each round, add 2-3 reps to each exercise. Start with 10 reps.

  1. Mosey to Playground:

Box Jumps

Derkins

  1. Sprint to Pavilion:

Picnic Pull Ups

Dips

III. Sprint to Dugout:

Pull-ups

  1. Sprint to Flag at Pavilion:

Merkins

LBS

MOSEY SLOWLY BACK TO PLAYGROUND. Rinse and Repeat.

At the end of time, regroup at the flag:

Vups IC x10

Sundials OYO x20

Mosey to Cardiac Hill

-5 merkins @ bottom.

-Sprint to first turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to 2nd turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to top.

-Plank until everyone is finished. Mosey to bottom, picking up PAX, and then mosey to AO.

BOM: CountaRama, Name-a-Rama, etc.

29 PAX, 1 FNG – Two-Ply