F3 Knoxville

Tag: Pinocchio

Laddertime

One comment

THE SCENE: Chilly and Foggy. Could’ve done w/o the beanie today.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit of this & that
  • SSH IC x 50
  • Twist the trunks
  • Rockettes IC x 15
  • Cherry Pickers IC x 10
  • Imperial Squat Walker IC x 15 (Audible because my lack of rhythm(I can’t even spell rhythm w/o spell check)) 
  • Merkins IC x 10
  • Tempo Squats IC x 10
  • Aunt Thelma’s
  • Ascending Inch Worm Merkins Across Parking Lot x 10

THA-THANG:
Climb the Ladder

Run from curb to first line of the parking space and do 1 rep of exercise. Run back to curb and then to 2nd line of the parking space and do 2 reps of exercise. Continue to 10 reps.

3 Verses: BBS, Jump Squats, Plank Jacks

1 Dip, 1 Merkin & 1 Pull-up – Run the Triangle – perform the reps, increase 1 rep w/ each lap. Continue for time.

MARY:
Wax-Job led us in American Hammers
COUNT-OFF & NAME-O-RAMA
14 Pax – 2 FNG’s Fins & Squeaker
CIRCLE OF TRUST/BOM:
The Anticipation of a Q always brings Q-citement. In the morning it felt like I was a kid on Christmas morning waiting for the rest of the house to wake up so I could rip open my presents. I believe that’s because what we have at F3 is a gift and privilege. It’s a gift that we get to share with others.
MOLESKIN:
Great turnout for the 3rd workout at this AO. Mr. Rogers was on fire naming the FNG’s today!
ANNOUNCEMENTS:
TTTP, 2 year anniversary, Saturday Workout

The Greenway 100

One comment

THE SCENE: Low 40’s and Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in Place
– High Knees
– Butt Kickers
– Arm Circles (Forward / Backward)
– Hot Feet
– Down / Ups
Mosey Around Parking Lot to Basketball Courts
Plank Position
– Alternating Shoulder Taps (ICx10)
– Mountain Climbers (ICx10)
X’s and O’s

THA-THANG:
“The Greenway 100”. Pax performed 10 reps of Merkins, BBS and Iron Mikes at each sign around the half mile greenway loop. 10 signs in total for a total of 100 Merkins, 100 BBS and 100 Iron Mikes.

Circuit – Pax then performed as many rounds as possible of:

  • 5 Pull-Ups
  • 5 Bench Jump Overs
  • Bear Crawl
  • 10 Smurf Jacks
  • Run Back To Start

MARY:
Indian Run Back to AO (Last 5 Minutes).
COUNT-OFF & NAME-O-RAMA
10 Pax Including 2 FNGs
CIRCLE OF TRUST/BOM:
What F3 means to me, more than a workout. The love and comradery of this group of men is far beyond anything I have ever experienced. It’s about the guy to your right and left and how they are doing; not only in the workout, but that care continues into the world, the day to day life. The fellowship, the friendships that grow, the comfort of knowing the PAX will be there (regardless of your situation) to help. Know that, believe that, and carry it on!
MOLESKIN:
ANNOUNCEMENTS:
CSAUP Announced (Truckin to the Pound) Oct. 28th.