F3 Knoxville

The 20s

The Scene: 35ish and clear!

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
400m Run

The THANG:
400m Run
20x Thruster (10 each)
20x American Swings
20x Lunge (10 each) extend overhead
400m Run
20x Hand Release ‘Merkin
20x SOTS Press (10 each)
20X American Swings
400m Run
20x Loop Lunge
20x American Swings
400m Run
Plank until 6 arrives
Turkish Get-ups for practice until time for Mary…

MARY:
Plank-O-Rama for a long while…
10x American Hammer w/KB
20x Flutter Kick

Word:

Just a quick note to keep a distant friend, John Yeager and his family in our thoughts.

Rock The Pav-a-Lon

The scene: 40 and clear

F3 Welcome and Disclaimer

Warm-o-Rama:
Arm Circles forward IC x 10
Arm Circles backward IC x 10
Cherry Pickers IC x 10
OYO Stretches (30 seconds)

Tha Thang:
Mosey to Matterhorn

  • Sprint up Matterhorn to 2nd light pole
  • Mosey back down to first light pole, sprint all the way to the top
  • Al Gore waiting on 6

Mosey to Pav-a-lon
Split into 3 groups, music starts
Groups alternate running to gate at top of hill
PAX not running do the following exercise for the duration of the song

  1. Pull Ups
  2. Decline Merkin
  3. Tempo Squat
  4. Dips
  5. Heel Ups
  6. Diamond Merkins
  7. Reverse Grip Pull Ups
  8. Step Ups

Mosey back to AO

MARY:
No Mary today…ran out of time.

A visit with Fat Amy

**The name “Fat Amy” is used in a fictitious manner. Any resemblance to actual persons, living or dead, or actual events is purely coincidental.

The Scene: 53 degrees and calm

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x 15 IC
Russian Rockette x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BurpeeCircle x PAX count

The THANG
Fat Amy:
50 Squats
– 10 Burpees
40 BBS
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Bear Crawl to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
40 BBS
– 10 Burpees
50 Squats

Dora’cides (Partner Up!)
Suicides – Incremental Burpees for each cone (1,2 & 3)
150 Merkins (Audible as we were running out of time!)
200 Jumping Squats (touch ground)
300 BBS

MARY
Flutter Kick
Marge / Homers
Shoulder Blasters

WORD
Intensity is important, but for short duration.  Forget the hour long meetings, hour long back-breaker workouts – strive for 10-20 minutes of high intensity every hour and make those moments count.  Do this in your “service” – to God, country, family, friends, and service for those who you don’t know, and yourself.

Farmer’s Carry 101

The Scene: 37 and Gloomy
F3 Intro and Disclaimer

Warm-O-Rama:

Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
10x ‘Merkins

The THANG:
20 min AMRAP
20x KB Swings then 20x Slide Squats
8x Sandbag Shoulder Toss (60# or 80#)
12x Burpees
1x Farmer’s Carry (Double 82# Jerry Cans or Double 53# KBs)

MARY:
Plank-O-Rama for a long while…
20x Flutter Kick
10x American Hammer w/KB

WORD: Just a quick note about “Find your voice” and “Know when to shut up and listen.”  As men we have to learn and practice when to use each of these effectively. Something to think about as we move through our day.

Resolution Restart

The Scene: 45 and no rain (some stench?!)

F3 Welcome and Disclaimer  (…at the Boat as we had to move the COP because Tank brought a skunk for show and tell)

WARM-O-RAMA
11 IC Cherry Pickers
30 IC Side Straddle Hops
15 OYO Merkins

THE THANG
Mosey to Sign
– 15 OYO Merkins
Mosey to top of Matterhorn
– 15 OYO Squats
Mosey to Pavilon for a “Christmas party”

  • Round 1: 5 pullups, 20 stair steppers, then run back up to the top and touch the gate and return back. (Rinse and repeat for 7 minutes)
  • Round 2: 5 decline push-ups, 10 squats, then run back up to the top and touch the gate and return back. (Rinse and repeat for 7 minutes)
  • Round 3: 5 hanging knee raises, 10 dips, then run up to the top and touch gate and return back (Rinse and repeat for 7 minutes)

Mosey back up to the top of Matterhorn

15 OYO Squats
– Mosey to Sign
10 Merkins
– Mosey to Boat
10 OYO Merkins
– Mosey to AO

MARY:
14 IC Flutter Kicks
Dealers Choice:
– IC Marge/Homers 1minute
– 20 IC American Hammers
– OYO Death by Burpees 3 Minutes

BOM:  “Resolution Restart”- learning how to restart after failing. LIFE- Learn, Integrate, Fail, Evaluate (Rinse and repeat)!

Moleskin:  So I show up with some of the PAX already there a few minutes early as you might expect.  I notice the skunk smell.  I say something.  I think Bartman points out to me that Tank parked his car far…and I mean FAR away from his normal parking spot.  “Tank hit a skunk on the way in this morning”.

Not only did Tank hit a skunk, but the STENCH really stuck with the car.  He must have squeezed that thing with a tire at just the right angle…it was enough to make you gag, repeatedly.  Tank’s nickname for the workout was “STANK”.  I’m wondering how many car-washes he’ll need to make it “go away”…  How is he going to roll up in a suit for work, with a car that smells like Skunk?

Ok, enough of that – Doubtfire’s VQ was excellent!  Good planning, great variety and he kept the PAX engaged and even added a little creativity! (Nice extra effort with the Christmas lights!)  TCLAPS!