F3 Knoxville

Tag: Natty

Searching for Joy with a 30# Baby

THE SCENE: 70 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees – 0x OYO

SSH – x20 IC 4CT

Burpees – 1x OYO

BAC – x10 ea 4ct IC

Burpees – 2x OYO

Tempo Merkins – x10 IC

Burpees – 3x OYO

Cherry Pickers – x10 IC

Burpees – 4x OYO

Moroccan Nightclubs – x10 IC 4CT

Burpees – 5x OYO
THA-THANG:
Mosey to the park loop. Relay Run around the loop with the 30# baby and head to Church lot.

  • Vacuum Cleaners –
    • Partner up. 1 on the ground in wheelbarrow position to walk on hands across the lot. Do 5 merkins on the opposite side. Flapjack so partner gets a turn. Do this 2x each for a total of 4 parking lot crossings.
  • Welsh Dragons –
    • Up to 5 reps halfway across the lot.

Mosey back to the park loop. Relay Run around the loop with the 30# baby and head to pavilion next to Lions Club building for some abs-o-rama OYO.

  • 50 LBC
  • 50 American Hammers 4CT
  • 50 BBS
  • 50 Flutters 4CT
  • 50 Edward Scissorlegs 4CT

Plenty of extra time…

Plank Shopping

  • PAX hold plank. Right arm up. Down. Left arm up. Down. Down halfway. Down to 1 inch off ground. Back up. Repeat.
  • Worst Merkin Ever 3x

PAX name an exercise. 20 reps of anything.

  • Squat Jumps (Dolittle)
  • Captain Thors (Mr. Wedgie)
  • Merkins (Wilson)
  • Decline Merkins (Upgrade)
  • Imperial Squat Walkers (Natty)

Time!

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Wilson, Upgrade (from Memphis!), Natty, Herbie, Dolittle, Filter.
CIRCLE OF TRUST/BOM:

From Archbishop Desmond Tutu in The Book of Joy – 

“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily too. Perhaps we are just more alive. Yet as we discover more joy, we can face suffering in a way that ennobles rather than embitters. We have hardship without becoming hard. We have heartbreak without becoming broken.”

ANNOUNCEMENTS:
Convergence is Saturday!

Brickyard BOMBS

THE SCENE: Partly Cloudy, 74°F, Feels like 75°F, Humidity 94%, Wind 0mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 20x IC
  • Imperial walkers 20x IC
  • Annie’s 10x Each arm forward & backward
  • Little of this/little of that

THA-THANG:

  • Mosey to the area next to the splashpad
  • Brickyard Bombs – Partner up, P1 does exercise, P2 bear crawls from fence to grass & back, flapjack
    • Burpees 50x
    • Overhead claps 100x 4ct
    • Merkins 150x
    • BBS 200x
    • Squats 250x
  • Mosey to planters
  • 11s
    • Step up
    • Dips

MARY:

  • Captain Thors 5x BBC/20x Hammers IC
  • Flutter kicks 15x IC
  • Hello Dolly 15x IC
  • Boat canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
GOOD

When things are going bad, there’s going to be some good that will come from it.
Oh, mission got cancelled? Good. We can focus on another one.
Didn’t get the new high-speed gear we wanted? Good. We can keep it simple.
Didn’t get promoted? Good. More time to get better.
Didn’t get funded? Good. We own more of the company.
Didn’t get the job you wanted? Good. Go out, gain more experience, and build a better resume.
Got injured? Good. Needed a break from training.
Got tapped out? Good. It’s better to tap out in training than to tap out on the street.
Got beat? Good. We learned.
Unexpected promblems? Good. We have the opportunity to figure out a solution.

  • Jocko Willink – Discipline Equals Freedom Field Manual

Everything that happens to you in life isn’t always good, but how we face those situations is up to us. We can dwell on them and let them eat at us, or we can say ‘Good’ and figure out how to move forward and use that experience to teach us something.

MOLESKIN:

ANNOUNCEMENTS:

Overcome

THE SCENE: Sultry with a quick rain shower at start
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles (10 EA ED IC)

SSH x 30 IC

Burpee x 5 OYO

Tempo Squat x 10 IC
THA-THANG:
Mosey to track

Charles Bronson: Start at goal line and complete reps of one exercise then sprint 100 yards and bear crawl 10 yards. Mosey back to start and begin next exercise.

  • 50 SSH
  • 50 merkin
  • 50 Burpee
  • 50 LBCs
  • 50 Jump Squat

Back to front of PHS

Aiken Legs: Flower boxes in front of main entrance. 2 Rounds

  • 20 squat
  • 20 box jump
  • 20 lunges (10 EL)
  • 20 split jacks (10 EL)

MARY:
2 Rds of Australian snow angels x 15 IC

Capn Thor

Flutters x 20 IC

Dolly x 20 IC

Bruce Lee x 20 IC

8 Counts x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Burning legs

THE SCENE: Clear, 66°F, Feels like 67°F, Humidity 100%, Wind 1mph from WNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH
  • 10x Manly Arm Rotations Forward and Backwards
  • 20x Imperial Walkers
  • 10x Cherry Pickers

THA-THANG:

  • Mosey to the planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • Mosey to the start of the green way
    • At the 0, .25, .5, and .75 mile markers do exercise
      • 5x squat thrusters
      • 5x alternating toe touches
      • 5x side lunges
      • L5x skaters
    • Abs
      • 20x BBS
      • 20x 4ct Flutter
      • 20x 4ct Dead Bugs
      • 20x 4ct Hammers
      • 20x LBC
  • Mosey to planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • 7s
    • Dips to Monkey Humpers

MARY:

  • Ring of Fire leg push down
  • 10x Flutter kicks
  • 10x Hello Dollys
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The Darkness – Jocko Willink – https://www.youtube.com/watch?v=ZnFhK6x_XIA

There are times when things seem so bad and that there is no light. It is those times we must fight. With our brothers in F3 we are not alone in our fight. We must be willing to share those experiences and ask our brothers for help. When we see our brothers struggling, join them in their fight.

MOLESKIN:

ANNOUNCEMENTS:

Diego’s at the Splash Pad

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBAC F & B
  • Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

  • 7s
    • Sledge american hammers to Thursters
  • Diegos – P1 does exercise, P2 moseys around the splashpad path
    • 100x Merkins
    • 150x Overhead Press
    • 200x LBC
    • 250x Rock Curls
    • 300x Rock Goblet Squats
  • Drop off rocks
  • Mosey to planters
  • 7s
    • Dips to Derkins

MARY:

  • Flutter kicks
  • Hello Dolly
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: