F3 Knoxville

Tag: Rainbow

Asylum Rainbow Run

THE SCENE: 33 Degrees, +4 than the weatherman said…quite toasty
F3 WELCOME & DISCLAIMER:

Check

WARM-O-RAMA:

  • SSHx25
  • Imperial Walkersx20
  • Baby Arm Cirles – 10 front thumbs up- 10 back thumbs down into 10 overhead claps and 10 backhand claps—Fullhouse was a burnin!

THA-THANG:

  1. Mosey’d our way along the new section of trail while working in 3 sets of: 10-squats, 10-front lunges, 10-rear lunges and 10 Name your speed skater (apolo ohno etc)
  2. Headed to the bottom of the hill that goes up by the Aylum and back down. We did 2 trips with excersices at stop sign, 1/4 (end of guardrail), 1/2 top-rock pile, 3/4 at sign, and stop sign. Each way we did reps of 2, 4,6, 8 and 10. 4 trips included:
    1. Merkins
    2. Star Jumps
    3. Big Boys
    4. Burpees
  3. On the way back we did 2 more sets of our leg workout in 1.

MARY:
Finished with some ab work:

  • Flutter Kicks 4×25
  • Box Cutters 4×10
  • Freddie Mercuries 4×25

And a Finale of ATM’s!!!

COUNT-OFF & NAME-O-RAMA
6- see TAGS

CIRCLE OF TRUST/BOM:

Talked a bit about justification and a podcast about the jewish justification process see link in Groupme for more…

How are you justifying your ways??

MOLESKIN:
Crab-legs tweaked his back…pray for quick healing as the elderly fall out 😉

 

Biscuit Reboot

THE SCENE:
Gloomy and cold.  Brightened up.

F3 WELCOME & DISCLAIMER:
I think we got it all.

WARM-O-RAMA:
20 SSH (IC).
10 Windmill (IC)
15 Plank Jacks (4ct, IC)
Capri Lap to collect the stragglers (Showcase… :-))

THA-THANG:
Introduce the Biscuit:

  • 10 Merkins
  • 20 Big Boys
  • 30 Hello Dolly (single ct)
  • 20 Squats
  • 10 Dips
  • 1 Lap of the Carl Cowan field

Complete as many Laps as you can – 10 is a good target.  We made it, just.

MARY:
We’d done just about enough of everything, but managed to squeeze out:
15 Plank Jacks (IC).
20 Freddie Mercury (IC)

COUNT-OFF & NAME-O-RAMA:
4 PAX today.

CIRCLE OF TRUST/BOM:
I fartsacked on Friday.  I found out about the accountability of F3 when Bunny called me out for not showing up.  To paraphrase – to miss one F3 work out, shame on me.  To miss two workouts, shame on you.  I decided to up the accountability ante by picking up the Q.  Then I had to attend.
MOLESKIN:

ANNOUNCEMENTS:

Soggy Cards

THE SCENE: Cold steady rain, around 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up in the dry of the pavilion

20 SSH on the 4ct, 10 Windmills on 4ct, 10 cherry picker, 10 Freddy Mercury, 10 tempo merkins, and 10 tempo squats
THA-THANG:
14 rep cards various rep numbers and 14 exercise cards with 14 exercises. Flip for rep and exercise.

Exercise cards as follows

  • man makers
  • burpees
  • Big boys
  • Run up baby hill and back x3 cards
  • Hand release merkin
  • dips
  • table rows
  • 1 min wall sit
  • 4ct squat
  • pull ups
  • smurf jacks
  • freddy mercury

MARY:

COUNT-OFF & NAME-O-RAMA
3 HIM’s made it out on a nasty cold rainy tuesday.
CIRCLE OF TRUST/BOM:
Talked about how Christ surrounded himself with brothers during his ministry.  Talked about how important accountability and fellowship is to us as men.  Challenge to pray for each other and reach out to someone you haven’t talked to in a while to be an encouragement to them.
MOLESKIN:

ANNOUNCEMENTS:

Grinders and Circuits

THE SCENE
51 and clear but wet

 

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Imperial Squat Walkers x15 (IC)
Merkins x15 (IC)
4ct Side Lunges x15(IC)
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)

Mosey to the curb.

 

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 8 reps.  Three rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps
  • Rd 3 = Dry Docks

Mosey to pavilion area and circle up around the flag pole.

 

Circuit Corners
Divide up and head to 4 Stations.  Compete AMRAP in 15 min.

  • S1: 15 Burpees / 20 Reverse Pickle Pounders
  • S2: 20 Superman Swims/ 20 4ct Flutter Kicks
  • S3: 10 Chin-ups / 25 Prisoner Squats
  • S4: 25 Derkins / 20 Let Me Ups

Mosey back to SP and circle up

 

MARY
American Hammers  x20 (IC)
Merkins x10 OYO
4ct Box Cutters x20 (IC)
Merkins x10 OYO
Right Side Crunches x15 (IC)
Left Side Crunches x15 (IC)
Merkins x10 OYO

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM

Pyramid scheme

THE SCENE: 41 and colder than I expected
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

1burp

Imperial walkers x10/4ct

2 burp

Squats x10/4ct

3 burp 

Imperial squat walkers x10/4ct

4 burps

Mtn climbers x 10 4ct

5 burps 

Bobby Hurley’s x 10

4 burps 

Merkins x 10 /4ct

3 burps 

Lbcs x 10 / 4ct

2 burps

Monkey Humpers x 10 /4ct

1 burp 

THA-THANG:
Indian run to lower parking lot behind the baseball fields

pyramid laps

  • Partner up with like speed
  • Run opposite directions
  • Every time you meet , do the following exercises in reps of 25 except burpees. 10 burps
  • Lap 1 Merkins
  • lap 2 merkins, LBC
  • LAP 3 merkins, lbc, mtn climbers
  • lap 4 merkins, lbc,mtn climbers, Bobby Hurley
  • lap 5 merkins lbc mtn climbers Bobby Hurley and burpees
  • lap 6 lbc, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap
  • mosey back reverse Indian run to AO

MARY:
Line up on the line ! We got a sneak peek of 2 events for the Olympics this weekend. Shuttle run and triple burpee broad jump . Shuttle run x 2  and one time doing triple burpees broad jump

COUNT-OFF & NAME-O-RAMA
25 pax
CIRCLE OF TRUST/BOM:
Leadership involves surrounding yourself with good positive people . With out this, you cannot have success.
MOLESKIN:
As I wrapped up my first season as a HEAD COACH , I realized quickly I can’t do it alone. Expecting to lead alone is nearly impossible. A true leader will surround himself or herself with positive people ready to help. It’s just what I had in my first season of being a head coach for 2 of my sons flag football teams. I had a lot of expectations of myself to “run the show” but quickly realized , I am screwed doing it all alone. I had dads stepping up ready to help as assistant coaches. It was much needed and with all the help, our teams had a successful season ! The success was not winning the games but just having fun with the kids! To sum it up, we are born to lead but we can’t do it alone !

Einstein “ stay away from negative people, the find a problem to every solution” . As you lead, make sure you surround yourself with positive people !

Aye!
ANNOUNCEMENTS:
F3 brolympics coming this weekend!!