F3 Knoxville

Tag: Pfeiffer

Hungry Hippo

THE SCENE: 32 and hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA  

jog x2, high knee skip x2, karaoke x2 across parking lot

squats x20, hillbilliesx20, merkins x10, LBC x10 , hello dolly x10, Burpos x10

THA-THANG:

  • Hungry Hippo, split into 4 groups, P1 wheel barrow P2 to grab a ball, switch partners until 5 balls each group is gathered. Each group performs exercise on ball x30 reps, once done return balls to middle abs repeat hungry Hippo for one more round. I had 20 different exercises so will not list them all. If you do this,ask me for help or insert your own.
  • Mosey back to front of school parking lot. Line up for Quarter pounder w cheese! Sprint 25 yards, 25 merkins, run back to start and do 10 burpees, sprint 50 Yard’s and do 50 squats, run back and do 10 burpees, sprint 75 Yard’s and do 75 Mtn climbers, do 10 burps, sprint 100 Yard’s , 100 ssh, run back for last set of burps

MARY:
Power T flutters x10 ic

Hello dolly x10 IC
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Intentional , what does it mean. google and the first thing that comes up is:
MOLESKIN:
Each Day when you wake up, say to yourself: How can I make today a great day! Be intentional, a’ight!
ANNOUNCEMENTS:
Get outta bed and get better!

With Friends like these….

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

MARY:
Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm,  Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

BOM:
First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin:  it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.

There and Back Again

The Scene
35 and windy

 

The Thang
Buy In:

  • 50 Mountain Climbers
  • 40 crunches
  • 30 ruck presses
  • 20 ruck curls
  • 10 ruck burpees (ruck off)

Ruck to movie theater (2.6 miles) along the Greenway.

At the theater, perform 21-15-9 (3 rounds of each exercises: 21 reps, 15 reps, 9 reps)

  • Zerker Squats (ruck in front)
  • Overhead Press
  • Ankles-to-Knees
  • Ruck Curls
  • Burpees (ruck off)

Ruck back to SP (2.6 miles).  Along the way stop twice for 20 Merkins & 20 Squats.

 

At the SP, Buy Out:

  • 50 Mountain Climbers
  • 40 crunches
  • 30 ruck presses
  • 20 ruck curls
  • 10 ruck burpees (ruck off)

 

Go home and enjoy a warm cup of coffee!

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

Brickyard AO Plant!

THE SCENE: Cloudy 48 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x10 each direction IC
  • SSH x 25 IC
  • Tempo Squat x 10 IC
  • Tempo Merkin x 13 IC
  • Happy Jacks (5 SSH, 2 Jump squat) x 5
    THA-THANG:
  • Ascending curb crawl (1 to 13 merkins with bear crawl)
  • Mosey to back parking lot
  • Kracken:

Three laps around four stations (65 yds x 55 yds square)

Station 1: Squat, Jump squat, smurf jack x 15

Station 2: BBS, LBC, Flutter (4ct), x 15

Station 3: Merkin, CDD, Shoulder taps x15

Station 4: Mtn Climbers, Peter Parker, Dolly x15 (all 4ct)

  • Mosey back to AO
  • Burpee Dan in parking lot

4 lunge:1 Burpee across parking lot, run back to start

4 lunge:2 Burpee across parking lot, run back to start

4 lunge:3 Burpee across parking lot, run back to start

4 lunge:4 Burpee across parking lot, run back to start

  • Hurricane Hoedown:

Flutter kicks with arms up x 20

Flutter kicks inclined position x 20

Flutter kicks (5 @4ct) and bbs x 20

  • Dealers Choice!

American Hammers x 20

Boat Canoe

ATMs

COUNT-OFF & NAME-O-RAMA
15 PAX with 5 FNGs!
CIRCLE OF TRUST/BOM: We are not designed to operate alone. We are designed to be within a community and to operate together. F3 provides the opportunity to enter into community with other men to provide leadership. Together we push each other, support each other, and are accountable to each other. This is OUR AO and we need to seek out those within our community and encourage them and be leaders in our community.
ANNOUNCEMENTS:
Tuesday and Thursday mornings 5:30-6:15 at Brickyard!!