F3 Knoxville

Tag: Pickle

Ring of Fire

CONDITIONS
38 and Misty

F3 Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x25 (IC)
Hamstring Busters x20 (IC)
Arm Circles Fwd & Back x20 (IC)
Rockettes x20 (IC)

Mosey to Marina Parking Lot for Ring of Fire

RING OF FIRE
(Due to conditions instead of splitting into smaller groups, PAX stayed together in large group to complete three circuits of the Ring of Fire. Completing each exercise for 1 minute)

  1. Burpees
  2. Run Ramp
  3. Box Jumps
  4. Flutter Kicks
  5. Jump Rope
  6. Mercins
  7. Shuttle Run
  8. Squats
  9. Big Boy Sit-ups
  10. Lunges

Mosey back to Dog Pound Parking Lot

COT
Count-O-Rama, Name-A-Rama, and Announce-O-Rama

BOM
Ephesians 6:13-17 Talks about putting the full armor of God under to protect against the evil one. The Sword of the Spirit, Breastplate of Righteousness, Helmet of Salvation, Shield of Faith, Belt of Truth, and the Sandals of the Gospel of Peace. As we each put on this armor and fight evil as HIMs. We are apart of a special community that allows us to do that and to look after each other and fight for one another as well!

MOLESKIN
The PAX was eager for a unique Bandwagon Beatdown as we went through the Ring of Fire today. The PAX was forgiving as the original plan for the Ring of Fire was altered because of the weather. Wind and Rain made it hard for the exercise cards to stay in their correct places. Therefore, the PAX completed each exercise of the Ring of Fire together! Spirits were high and the PAX always leaves everyone feeling encouraged.

Bandwagon

Route 66

CONDITIONS:  45 degrees and foggy….a virtual heat wave for the Knoxville PAX.

Welcome & Disclaimer given by Dimples

THE THANG
COP1: P-Nut
Side saddle hops x20 (IC)
Imperial Walkers x15 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

COP 2: Dimples
Overhead press with coupons x10 (IC)
Curls with coupons x10 (IC)
Squats with coupons x20 (IC)

Repeat all three exercises again…

Route 66: P-Nut
Quick mosey to the stop sign near the far end of the upper parking lot. Applied our first Flying Headlock/Billy Zane by pulling a sadclown off the running path and having him join us. He was joined by his M (uh…what do you do about that?) for the remainder of the workout.

The goal was to run a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.

Round 1: Burpees
Round 2: Merkins
Round 3: Big Boy Situps
Round 4: Squats
Round 5: Carolina Dry Docks

Partner Carry Indian Run: Dimples and P-Nut
100 yard Partner Carry, single-file lines with an Indian Run concept . One partner carries down; switch on return.  Rinse and repeat

Mosey to parking lot

Isometric circuit: Dimples
Squat circuit
Push-up position circuit

Ab’s: Dealer’s Choice
Crazy, knee-to-elbow partner pulls – Ratchet
Crossing Dollys – Woodshack

COT
Name-O-Rama:45 brave souls, including 9 FNG’s.

BOM
P-Nut read Colossians 7:19. Reminded everyone to be grateful and to express gratitude at every opportunity.  AYE.

Dimples prayed us out.

MOLESKIN
This was a cardio buffet for the PAX. Spirits were high with the Billy Zane experience…coupled with the interesting reality of having an M infiltrate the group. Queen B kicked our fannies.

Lots of spirited mumblechatter.

P-Nut and Dimples (Submitted by Cap’n Crunch)

Super Thursday

CONDITIONS
27 Degrees clear skies with little to no wind (Perfect Conditions)

THE THANG
COP
20 X SSH IC
20 X Arm circles forward IC
20 X Arm circles backward IC
20 X Forward stiff leg kicks touching vertical hand IC
20 X Box squat jumps IC

Mosey to a lit parking lot a near Parkside Tavern about two hundred yards from the Dog Pound AO.

Tribute to Super Bowl 50
First Half
5 Sprints slight downhill and back uphill (About 200 yards round trip).

After the first sprint: 50 merkins
After the second sprint: 50 BBS
After the third sprint: 50 lunges
After the fourth sprint: 50 SSH
After the fifth sprint: 50 squats

Second Half
Then we went in reverse order:
After sixth sprint: 50 SSH
After seventh sprint: 50 lunges
After eight sprint: 50 BBS
After ninth sprint: 50 merkins

Mosey back to the Dog Pound AO beside the tennis courts.

ABS
20 X Flutter kicks IC
20 X Hello dolly’s IC
15 X American Hammers IC

Note: The PAX ran individually down and back and then 50’s individually. Those that finished early planked until everyone was done after each round. The PAX started each sprint together. Each person pushed hard on each sprint especially more so with a small group.  One PAX member pushed through some calf cramps like a champ and finished very strong.

COT
Name-O-Rama

BOM
Discussed work ethic and not letting other people outwork you. Remember the acronym O.W.E = Out Work Everyone.

I may not be as fast as Proton, or able to do squats like Ratchet, or merkins like Bandwagon, but that isn’t going to stop me from trying.

I used to encourage my Marines that hard work eventually pays off. It may not pay off today, tomorrow, next week, or next month, but eventually hard work always pays off.

Encouraged the PAX to apply the same enthusiasm and work ethic that they do at F3 in other parts of their daily activities.

Finally, we talked about attitude. All the hard work in the world will be forgotten if you do not do it with a positive attitude.

Getting better together like a Boss!!
Hydro (Submitted by Cap’n Crunch)

Rocky Balboa

The scene: The PAX entered the gloom at a balmy 23 degrees and falling snow. Spirits were high as 34 men arrived in full HYPE MODE and generating lots of positive mumblechatter.

The theme of the morning was the All-American movie “Rocky.”  The tone, however, was set when Bandwagon enthusiastically smashed his cinderblock upon arrival at the frozen AO. It was- as the kids say…“ON!”

THE THANG
COP
Side saddle hops x20 (IC)
Squats x20 (IC)
Imperial Walkers x10 (IC)
Big Boy Situps x10 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

Quick mosey to the brick pile to get coupons.  Each member of the PAX settled into a parking space in the AO.  This then became their own personal, virtual boxing ring.

12 rounds with Apollo Creed
Each exercise OYO for 60 seconds with 10 second break between sets:
1. Mercians
2. Weighted squats
3. Weighted uppercuts w/ coupons
4. Overhead press w/ coupons
5. Mountain climbers
6. Depth-charge squats

Bear crawl across parking lot, back to virtual boxing ring…

7. Mercians
8. Depth-charge squats
9. Mountain climbers
10. Weighted overhead press w/coupons
11. Weighted uppercuts w/coupons
12. Weighted squats

Quick mosey back to the brick pile to return coupons. Mosey over to “cardiac hill” at the backside of Lakeshore Park.

Running the Steps with Rocky
PAX sprinted ½ up cardiac hill and stopped to do 15 mercians. Continued to top of hill and did 15 jumps while pumping fists overhead (a la Rocky). Ran back down the hill and performed a plank sequence.

Mosey back to the AO.

Abs
Dealer’s choice for core work, including:
– American Hammer x30 (IC) led by Dimples
– Hello Dolly x25 (IC) led by Cap’n Crunch
– Pickle Pounders x30 (IC) led by Pickle (the birthday boy)

COT
Name-O-Rama: 34 brave souls, including 4 FNG’s.

BOM
P-nut reminded everyone that becoming a HIM requires preparation and work. Look around at the PAX and see what qualities you want to emulate in your own life. Reach out to your PAX for leadership, help and advice…we get better together. AYE.

Announcements:
Reminded FNG’s that we meet at the AO four mornings a week (M, W, F and Sat) and also on Thursday afternoon. The Farragut/West Knoxville launch will initiate next week (Tuesday and Thursday). No sadclown in Knox County will be safe.

Good to be with everyone on this first snow of 2016. God bless and keep you today.

Aye!

Submitted by Cap’n Crunch (on behalf of P-nut)

Full Body Throw Down

Conditions: 20 and clear

THE THANG
COP
SS hops x100 (IC)
Forward Arm Circles x50 (IC)
Reverse Arm Circles x50 (IC)
Squats 4 sets of x25 (IC)
Lunges 4 sets of x25 (IC)
Imperial Walkers x20 (IC)

PAX divided into two teams.  One team headed to the pavilion, the other stayed in the parking lot.

Upper Body Blast – Pavilion
Everyone grabs some space on a picnic table.  We have 10 rounds of 30 seconds of exercise then 30 seconds of rest after each exercise.  The exercises were:
– Decline Merkins
– Step ups
– Decline Diamond Merkins
– Step ups
– Decline Wide Merkins
– Step ups
– Incline Merkins
– Step ups
– Dips
– Step ups

Abs & Cardio – Parking Lot Suicides
Divide into teams of 2.  One person runs parking lot suicides while the other does ab work or a total of 3 rounds.
1st round = BBS, 2nd round = Crunches, 3rd round = Hello Dollies

Abs
Iron cross – All PAX holds position until the last man drops!

COT
Name O Rama 34 PAX including FNGs – Jenny, Lulu, Doogie, Cauliflower and Funnel Cake

BOM
Crawdad

MOLESKIN
Another cold morning for the hump day grind.  Mummblechatter was high and it was great to have 5 FNGs come out to get better.