F3 Knoxville

Tag: Proton

Zero Burpees

THE SCENE: Mid 30s, balmy compared to yesterday.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As promised on Slack, we started out with Zero burpees. Then:
25x SSH IC
2 Burpees OYO
5x Cherry Pickers IC
4 Cobra Burpees OYO
15x Tennessee Rocking Chairs IC
6 Burpees OYO
10 Hindurkins IC
8 Burpees OYO
15x LBAC each way plus OHC IC
10 Burpees OYO

THA-THANG:
Head to the pee rocks to pick up a coupon.
Mosey to the speed bump.
Dung Beetle from the speed bump to the light pole.
Continue mosey to the parking lot entrance by the base of Matterhorn.
8 cones w/ exercise, about 10yd apart, are laid out down the parking lot, starting about 50yd from the entrance.
Place all coupons at the first cone. Everyone returns to the entrance.
Partner up, one does exercise while the other runs to the coupons, advancing his coupon by 2 Burpee Broad Jumps. Return and switch.
Once your coupon reaches the next cone, change exercise to the one at that cone.
Exercises:
Merkins
Monkey Humpers
CDD
Ice Skaters
BBS
Mountain Climbers
Predator Jacks
8-Count Body Builders

Mosey back with coupons.

MARY:
25x Freddie Mercury IC (thanks, Mayberry)
15x Gas Pumpers IC
10x Side Crunch each side IC
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
18 strong including one FNG! Welcome Sharkbite (Dave Nichols)
CIRCLE OF TRUST/BOM:
Zechariah 8:16 – These are the things that you shall do: Speak the truth to one another; render in your gates judgments that are true and make for peace;

MOLESKIN:
Glad someone could finally get Nichols out here… Also, thanks to I-Beam for handling the Name-O-Rama, pic, and FNG duties as I left my phone back at the sign…
ANNOUNCEMENTS:

TIE Fights at the Dog Pound

THE SCENE: 25 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 tie fighters forward and 10 on the other leg backwards

65 SSH
THA-THANG:
Insert information about the workout.

  • mosey to the coupon hold
  • get a coupon and mosey
  • ask the question: “What does TIE stand for in the TIE Fighter?”
    • NO one knew penalty to be paid later
  • Partner up
  • Dora exercises
    • 100 squats
    • 200 curls
    • 300 Blockies – PENALTY
  • when your partner is doing the exercise run up to the start of the trail and run back
  • after everyone if done we walk and fellowship while we head over to the roller rink
  • Dora Exercises
    • 100 curls
    • 200 LBC
    • 300 squats

MARY:
No time

Worry Free at Equalizer

One comment

THE SCENE: Perfect, Cool and Dark
F3 WELCOME & DISCLAIMER

Completed – one new FNG


WARM-O-RAMA:

  • Motivators to 6
  • 10 iron Mike
  • 10 Wind mill
  • 10 Cherry picker
    THA-THANG:
    Began with a little aerobic partner run around the loop:

At the Track loop –

Partner up – Partner 1 runs clockwise, partner 2 runs counter clockwise; when you meet each other drop for 15 partner Merkins.  Begin as a group with 15 Merkins and go until four sets of Merkins complete.  Finish by running with partner to lighted flag.

At the flag –

  • 15 Burpees
  • 15 dips
  • 15  mountain climbers

Run to playground/jungle gym

  • 15 pull-ups
  • 15 BBS
  • 15 Imperial walkers

Rinse and repeat – from playgroup run to splash pad

At the splash pad – Partner one does stationary exercise and partner 2 does movement exercise (from covered benches to far fence across splash pad) 5 exercises – Shout out to Kick-flip for this exercise routine I re-used from JUCO

  • flutter kicks and bear crawl
  • sprint and Carolina dry docks
  • Broad jump and squats
  • Lunge and Merkin
  • Sprint and mountain climber

Mosey to back parking lot –

4 sets of 50 yard wind sprints

Mosey back to flag pole droping at the loop for a set of 15 merkins and at flag pole another 15 merkins, then mosey back to AO.

MARY:
I was gassed and needed help from Striped, Tank, and Woodshack to finish off the last 2 minutes. (great Mary but I forgot exercises …)
COUNT-OFF & NAME-O-RAMA

FNG – Chuggs; Benchwarmer, Striped, Tank, Tap out, Wil-e, Woodshack, Proton, Driftwood
CIRCLE OF TRUST/BOM:
I will work on a better bomb, but worry was the bomb for today..Based on Mathew 6:27 Can anyone of you by worrying add a single hour to your life?  I did a poor job of quoting and could only paraphrase; however in this time of Covid-19, political disgrace, and the continual need to trust in the workouts and not worry if it will be good, good weather, you can make it through or not … one should practice good judgement but not worry for this only creates additional stress that works against our health.
MOLESKIN:
I wish I could cadence, but I have two left feet and no rhythm, something I will work on for next time (and a better BOM).  Shout out for Tank jumping in and helping and for Woodshack finishing it off so everyone can hear what a good cadence sounds like, thanks HIM’s!
ANNOUNCEMENTS:
Convergence at Juco later in March.

Forgot plans, chalk and cups, but didn’t forget to burn calories

THE SCENE: Checkerboard clouds above, cold but not too cold. Pretty ideal for this workout.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, 10 merks, 5 cobra Kais, 5 cherry pickers. Mosey around Course to explain exercises since I left chalk at home.
THA-THANG:
The Equalizing “kinda hard stuff but not really that hard unless you are out of shape and if you are out of shape it is good for you to do it because fitness is fun and why else would morons like us be up at 5:30am doing stuff in the darkness of a park that is not illegal” Obstacle Course. The obstacles are……

  • 5 burpees
  • 10 pull ups
  • Short chop steps around 11 cones
  • Line drills quick feet
  • 20 Merkins
  • duck walk 4 corners
  • The “didn’t we do this stupid thing before” climb on the “snake” railing
  • 20 BBS
  • Bear crawl up walkway
  • 20 dips
  • 20 rows under the picnic table
  •  20 pickle pounders
  • 20 flutter kicks

Repeat as many rounds as possible till time is up

MARY:
20 box cutters, Peter Parkers, times up!

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Be fun. Do fun stuff with your kids and your family.  We can sometimes get wrapped up in work, every day stressors of life, or even ourselves and forget to have some fun time with our loved ones. It doesn’t just have to be on the weekend. Take some time this week to do something fun with your kids that you normally wouldn’t. Play a game, wrestle, play 20 questions.
MOLESKIN:
Several prayer requests, good fellowship afterwards with some coffee even though I forgot cups.
ANNOUNCEMENTS:
La-z-boys coffee, orange Ts coming soon

Simple, effective and together

THE SCENE: Cold, 33 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cobras, Merkins, squats

THA-THANG:
Mosey to the back lot for some Kraken

  • Merkins 20
  • Dry docks 30
  • LBCs 30
  • Burpees 15
  • Get ups 10 each side
  • Overhead claps w/ squat 20
  • crab toe touches (bear if needed) 30 total
  • Inch worms 15

after each exercise run around perimeter then to next exercise. After 1st round do two laps.

Take two  “breaks“ for four 50 yard sprints

MARY:
Flutters, box cutters, cobras
COUNT-OFF & NAME-O-RAMA

12 pax includes 1 FNG “Stretch”

CIRCLE OF TRUST/BOM:
God forgives. We should also.  I gave an example of a television show my wife and I were watching about how a woman was able to forgive another woman for some very evil things that she did to her. How many times have we needed forgiveness from God and he immediately forgives us if we trust and ask through him. How selfish can it be for us to not forgive someone who hurts us.
MOLESKIN:

Welcome FNG Stretch! Great work by the PAX this morning. I was definitely feeling tired this morning and honestly felt like sleeping in but I’m always glad I don’t.  The energy and fellowship kept me going.

ANNOUNCEMENTS:
3rd F this weekend. Forgot to mention Ski trip Feb 7th and Lunch tomorrow at Bearden field house