F3 Knoxville

Tag: Pogo

50 & below

THE SCENE:   Debatable between 21, 22 and 24.    Either way: COLD!!

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

  • stretch
  • around the worlds
  • figure 8’s
  • halos
  • stretch some more

THA-THANG:
My last few Q’s have been descending ladders….they’re easy to plan and give you a sense of accomplishment as you complete them.  Today was no different.   Descend the ladder, then eliminate the lowest number exercise.  Rinse & repeat until only one exercise left.  Use a KB for everything except the JR and merkins.

  • 50 jump rope
  • 45 curls
  • 40 big boys
  • 35 overhead press
  • 30 goblet squat
  • 25 hip thrusters
  • 20 Russian swings
  • 15 Lizard merkins
  • 10 American swings
  • 5 Turkish getups

MARY:

COUNT-OFF & NAME-O-RAMA
4 PAX:  Ratchet, Shooter, Pogo, Bartman

CIRCLE OF TRUST/BOM:
Pace yourself.  Don’t hurt yourself by overextending yourself.  I’ve been doing a lot of remodeling around my house lately and still posting regularly for workouts which has me exhausted and beat up.  It’s OK to take a rest day.  Your body needs rest occasionally.   Listen to it.

MOLESKIN:
We all decided that Mexican food trucks and Vietnamese food should be the official food sponsor of F3.

ANNOUNCEMENTS:
Sweet looking Bomb Shelter shirt hitting the gearstore soon!

20 vs. 23hrs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey
15 Merkins
Around the Worlds
Figure 8s
Halos
150 Jump Ropes
15 Merkins
Russian Swing
American Swing

THA-THANG:

3 Rounds
100x Jump Rope
50x ‘Merkins
40x Weighted lunges
30x American KB Swings
20x Goblet Squats
10x Side Swing Squat
5x Burpees

MARY:

Flutter Kick
Elbows-Flutter Kick
Boat-Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“We all worked 20 hours a day, and he worked 23 hours.” – Author re: Elon Tusk

Lunge-o-Rama

THE SCENE: 41 and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

Partner-Up (Size doesn’t matter)
300 Jump Rope Buy-In
DORA: 2 Rounds
Partner 1: Suicide Lunges on Tennis Court
Partner 2: Merkins, SideSquatSwing, Air Squats, KettleBell Swings
300 Jump Rope Buy-Out
Team Mosey – Short Run
Mosey to Flag, Circle-Up for Mary

MARY:
A little Mary…but not much.
COUNT-OFF & NAME-O-RAMA

Weathervane

THE SCENE: 45 deg and brisk

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Outhouse run

Around the Worlds

Figure 8s

Halos

American Swing

Russian Swings

Outhouse run

THA-THANG:

The spinner made a second visit this week, dishing out one of 16 exercises…20 reps each followed by 50 Jump ropes…

1. American Swing

2. Goblet Squats

3. Bent over rows

4. Turkish-Get-Ups

5. Side lunge swing

6. Merkin KB pull

7. Clean & Press

8. Tricep press

9. Russian swings

10. Merkin on the KB

11. Overhead Press

12. 50 Jump ropes

13. Upright Row

14. Sumo deadlift high pull

15. Curls

16. Calf raises

… Outhouse run when the spinner lands on a line…

MARY:
Hello Dolly 15x

Flutter kicks 15x

Side crunches 10x each side

Boat-Canoe

COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:
Bartman had a great word…he should be the one to tell ya about it!

 

Hit the speedbump

THE SCENE: 58 degrees and clear!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Outhouse
‘Merkins 20x
Cherry Pickers 20x
Around the Worlds
Figure 8
Halos
Russian Swings 20x
American Swings 20x
THA-THANG:

3 Rounds
2x side TGU
21 Burpees
21 Russian Swings
Speed Bump Run
2x side TGU
21 Side Squats
21 American Swings
Repeato

MARY:
Too beat for Mary…
COUNT-OFF & NAME-O-RAMA
4 PAX …the usual crowd…
CIRCLE OF TRUST/BOM:
Tweet-E had a great WORD:  Gratitude.  Gratitude is much more than being thankful for the obvious things in life.  Key to having gratitude is observing those who you wish to learn from; from both the positive and negative examples.
MOLESKIN:
Thanks for coming out this morning men…I would certainly have #Fartsacked had I not known you would have been there…  Where were you @Shooter, @LateNite ?