F3 Knoxville

Tag: Mr Rogers

The Bridge to 2018

THE SCENE: Low 30’s unusual scene with a special location for the end of the year beatdown / BOM…Welcomed the PAX to the Bridge to 2018!
F3 WELCOME & DISCLAIMER

Light Post Warm-O-Rama
1st Light = SSH (IC x10)
2nd Light = Tempo Squats (IC x10)
3rd Light = Drifter Jog (IC x10)
4th Light = Arm Circles Forward (IC x5)
Arm Circles Backwards (IC x5)
Cherry Pickers (IC x20)
5th Light = Merkins (OYO x10)
6th Light = Jump Squats (OYO x10)
7th Light = Lunges (OYO x10ea)
8th Light = Burpees (OYO x 5)

THA-THANG:
Each round will introduce a new movement. After each round run back to beginning to start next round. Each round will start from the original movement.

Round 1:
3 Wall Walks

Round 2:
3 Wall Walks
5 Pull Ups

Round 3:
3 Wall Walks
5 Pull Ups
10 Box Jumps

….Working up to 10 Rounds

Round 10:
3 Wall Walks
5 Pull Ups
10 Box Jumps
15 Merkins
20 Squats
25 Flutter Kicks
30 Air Press
40 BBS
50 SSH
Run Full Length

MARY:
Abs on Fire
1 minute LBC cash out

COUNT-OFF & NAME-O-RAMA
11 PAX
CIRCLE OF TRUST/BOM:

Always looking forward, not about where you were or what you have done, but where are you going and what more will you accomplish?

Isaiah 43:18-19
Forget what happen long ago! Don’t think about the past. I am creating something new. There it is! Do you see it?…

Philippians 3:12-16
I have not yet reached my goal, and I am not perfect. But Christ has taken hold of me. So I keep on running and struggling to take hold of the prize. My friends, I don’t feel I have already arrived. But I forget what is behind, and I struggle for what is ahead. I run toward the goal, so I can win the prize of being called to heaven. This is the prize God offers because of what Christ Jesus has done. All of us who are mature should think in the same way. And if any of you think differently, God will make it clear to you. But we must keep going in the direction that we are now headed.

MOLESKIN:
This workout was done on the Alcoa Bridge. 7 PAX rucked from the Bomb Shelter AO to the bridge for the beatdown! These HIMs are amazing and i believe with all my heart they are destined for great things as individuals and F3 Family.
ANNOUNCEMENTS:
41 Bomb Shelter Shirts ordered in 3 days…Awesome!
CSAUP February 24th!

It’s Only Cold If You Stop Moving…

 

THE SCENE
19, Clear and Windy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Imperial Squat Walkers 4ct x15 IC
Tempo Merkins 4ct x15 IC
Baby Arm Circles Fwd 4ct x12 IC
Baby Arm Circles Bkw  4ct x12 IC

Mosey to path near pavilion and connect with a Battle Buddy for the morning.

 

THA-THANG
Burpee Loop
Run the marked loop, stopping at each cone.  At the first cone do 2 burpees, add 2 burpees at each consecutive cone (ending with 10 total at last cone).

Mosey to parking pavilion.

 

Bench Work
Grab a bench with your Battle Buddy.  We will do 4 Rounds, each round 2 min with 30 second break between rounds.  One man do exercise 1 while the other does exercise 2, then flip flop until time is up.

Rd Exercise 1 Exercise 2
(Done until Partner finishes Ex1)
1 Step Ups x10/leg Bench Dips
2 Bulgarian Split Squats x10/leg Incline Merkins
3 Side Step Ups x10/leg Decline Carolina Dry Docks
4 Reverse Pickle Pounders x15 Bench Dips

Mosey to parking lot.

 

Escalation
Stand at the orange cone with your Battle Buddy.  There are six drills which each have an exercise to be completed on the spot and an exercise involving shuttles.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Two minutes each drill, 30 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

Circle up for Mary.

 

MARY
Flutter Kicks 4ct x20 IC
Side Crunches, Rt. 4ct x10 IC
Side Crunches, Lf. 4ct x10 IC
Hello Dolly 4ct x15 IC

ATMs

 

COUNT-OFF & NAME-O-RAMA
12 PAX, 1 FNG (Headlamp)

 

COT/BOM
Memento Mori (Latin: “remember that you have to die” is the medieval Latin Christian theory and practice of reflection on mortality, especially as a means of considering the vanity of earthly life and the transient nature of all earthly goods and pursuits.

Psalm 90:12 – “So teach us to number our days that we may get a heart of wisdom.”

Life is a gift and stewardship, given to each of us for the benefit of others.  We are blessed as we are a blessing where we are.  Choose to live fully today, choose to be a life-giver wherever you are.

 

MOLESKIN
Every since day one the men of Alcoa get it!  They never disappoint and are poised to leave a huge mark in 2018.  TCLAPs brothers…onward and upward!!

 

Submitted by Cap’n Crunch

Co-Workers

THE SCENE: Bizarro winter warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Woodshack’s Hungry Hippos x 2 rounds

THA-THANG:

Suicides on the Educator:
12 Wide Merkins
Run halfway up, 12 incline LBC
12 One-handed Merkins
Run all the way up, 12 thruster Merkins
Drop reps by 1 each time
Gap jumps over path x 20

MARY:
Boat for 1 minute to cash out
COUNT-OFF & NAME-O-RAMA
11 including 2 FNG Squirts and Handy
CIRCLE OF TRUST/BOM:

With some time off really take the time to appreciate the people that will surround you the next few days. Sometimes we are too rushed or stressed or self-consumed to stop and actually listen to another person. Bask in the conversations and really hear what the people closest to you have to say. Try to understand how they see the world and relate to them in a new way.

MOLESKIN:

Bomb Shelter rucking crew tore it up beforehand too with some good PT.

ANNOUNCEMENTS:

12-21 workout

THE SCENE:   40’s and warm…we sure this is late December?

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Merkins x 10
  • Cherry pickers x 5
  • This/that stretch
  • LBAC forward & backward

THA-THANG:

Mosey to the hill by the big Christmas tree

3 trips up the hill to the Christmas tree (insert Christmas Vacation mumblechatter here….)

  1. Lunge to to tree, 10 burpees
  2. Bernie Sanders to tree, 10 burpees
  3. Groucho walk to tree, 10 burpees

Mosey back to parking lot

 

Bear Crawl 11’s

  1. line up about 15 ft from curb
  2. bear crawl to curb (diamond merkins)
  3.  crawl bear back to start point (Wide merkins)

 

Grinder time

  • start at pavalon
  • run to end with exercise bars
  • 5 pull ups, 10 squats, 20 calf raises
  • run back to pavalon
  • rinse & repeat x 5

 

MARY:

  • Gas pumps x 20
  • hello dolly x 20
  • flutter kick x 20
  • burpee ring of fire (2 rounds)
  • 1 min of LBC’s

COUNT-OFF & NAME-O-RAMA
16 strong:  Tank, Woodshack, Doubtfire, Fins, Ma’am, Snorkel, Mr. Rogers, Hammy, Drifter, Flash, Butterfingers, Raincheck, Squatter, Squiggly, Pinnocchio, Bartman

CIRCLE OF TRUST/BOM:
A reminder of how we should use what we know to share our faith.   Why do we put so much pressure on ourselves? It’s easy if we just talk about our own personal experiences.  We can’t go wrong, so don’t back away from sharing what God has done in your life with others.

MOLESKIN:
Bonus points to Fins who was dealing with a bum foot today.  He kept the pace and stayed busy with all kinds of extra credit moves while not able to run.  It was motivating to watch him not let an injury slow him down.

ANNOUNCEMENTS:
Coffeeteria at Starbucks for those who could make it.

Bringing balance to the 4s

THE SCENE: Mid 40’s and foggy enough that I missed the turn into the AO…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
LBAC x20 each F/B IC
Imperial Squat Walkers x15 IC
Tempo Merkins x10 IC
Tennessee Rocking Chairs x15 IC

THA-THANG:
Blacksnake around the Fountain of Youth to the base of One Tree Hill

Balanced 4’s:
4 count merkins IC x4, all together, both bottom of hill and top, each trip.
4 trips up the hill: AYG Sprint, Bernie, Bunny Hop, Bernie hop. Recover mosey down

Mosey to the Grinder

Balance set up 40yd from the Pavalon
Split up into 2 groups (Light side, Dark side)
Team up, one PAX does exercise, one PAX running gems to the balance
For each set of 4 you complete, run one gem to the balance when partner returns.
2:15 for each exercise:
Merkins (4ct)
BBS (4ct)
Box Cutters (4ct)
Jump Squat (4ct)
Monkey Humpers (4ct)
Burpees (single count)

MARY:
10x Step Ups on picnic table bench
10x Derkins from picnic table bench
10x Step Ups on picnic table bench
10x Derkins from picnic table top

Circle up for some ab work on the nice Pavalon floor
Row your Boat – 4 rounds
Side crunch x15 each side IC
Cash out with LBC AMRAP before time

COUNT-OFF & NAME-O-RAMA
The 4s was with 15 PAX
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from yesterday (linked):

https://utmost.org/test-of-faithfulness/
MOLESKIN:
The Christmas tree at the top of One Tree Hill was a beautiful sight through the fog of this morning’s gloom.

The Balance exercises were timed and called out by an app because I’m lazy.  You can set up whatever exercises and intervals you want, and it uses text-to-speech to call them out.  Available for real phones.  I-Toy owners are SOL.  https://play.google.com/store/apps/details?id=com.hybrid.intervaltimer
ANNOUNCEMENTS:
Hammy celebrating 45 years with his wife! Inspiring!  Don’t forget CSAUP Feb. 24.  Gather at the Municipal Building instead of the Springbrook AO for the Saturday beatdown on 12/30!