F3 Knoxville

Tag: Ribbed

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

Pirates vs Vandals

THE SCENE:  52 (way to kick it off, December) and…. um, moist.
F3 WELCOME & DISCLAIMER
Started with 0.01s to spare… Welcome FNG!

WARM-O-RAMA:
Good ol’ increasing OYO burpee warmup:

SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees

*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.

THA-THANG:
Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!

Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10

Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Exercises:
Burpees
BBS
Iron Mikes
Bobby Hurleys
Monkey Humpers

Dang. Running out of time. Mosey back to AO

MARY:
Made it back to the AO right at 6:15. No time to row the boat.
COUNT-OFF & NAME-O-RAMA
32 strong – Welcome to Streak (Paul Chattaway)
CIRCLE OF TRUST/BOM:
Today each group stole the other group’s coupons while they were busy doing an exercise.  The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted.  Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
MOLESKIN:
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around.  Also, I learned a little Q-tip this morning.  Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
ANNOUNCEMENTS:
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids.  Check GroupMe for more info from Tank.  Bring a wrapped gift!

Praise from Tonka – 2.0 is 14 weeks into construction!

Wednesday Funday

THE SCENE
34 and Foggy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
Tempo Squats x15 IC
Baby Arm Circles Forward x12 IC
Baby Arm Circles Backward x12 IC

Two laps around the parking lot and line up along the curb.

 

THA-THANG
11’s
Run from one curb of the parking lot to the other.  At start point do 1 Jump Squat, at the far curb do 10 BBS.  Subtract 1 rep from squats and add 1 rep to BBS each time until you get to 10 Jump Squats and 1 BBS.  Once you finish, hold plank until everyone finishes.

Circle up.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:

  1. Burpees
  2. Dry Docks
  3. Narrow Squats
  4. Diamond Merkins
  5. High Knees

Mosey to base of hill near the parking lot.

Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, run to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, run to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, run to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, run to top

Top of hill 1 Merkins, run to bottom.  Once you finish, hold plank until everyone finishes.

Circle up again in the parking lot for Mary.

 

MARY
American Hammers x20 IC
Hello Dolly x20 IC
Superman Swims x15 IC
Side Crunches, Rt. x20 IC
Side Crunches, Lf. x20 IC
Flutter Kicks x20 IC

 

COUNT-OFF & NAME-O-RAMA
34 PAX

 

COT/BOM
Our mission is simple, “Plant, grow and serve small men’s workout groups for the invigoration of male community leadership.”  I believe all of us want to be better leaders, and that’s good…but not enough.  Desire with out action changes nothing.  If we want to be better leaders, we need to lead!  In big ways, small ways and every way in between.  That is one of the many things F3 gives us, the opportunity to lead.  The opportunity to grow.  Again, opportunity changes nothing unless it is seized.  The more we practice leading the more confident we are when the opportunity arises.  Today, seize every opportunity to lead presented to you.  That is how HIMs do it!

 

ANNOUNCEMENTS
2nd F at SoKno Taco Cantina
Powell launch THIS SATURDAY!
3rd F event – Kid workout in Mechanicsville

Submitted by Cap’n Crunch

No Phish, Just Embracing My Inner Singing Cowboy in the Clouds with EDM Playing in the Background

THE SCENE: Warm 32 Farenheit
Warm up

Round the clock merkins x 5

High knees and butt kickers

squat and stretch

Some stuff on your own

That’s it, we got to it.

THA-THANG:
Insert information about the workout.

  • Mosey to track, 15 merkins IC, 1 Lap as fast as possible, Flutters after IC
  • Mosey to Indoor Rink, Lunge across, 10 burp skurps (burpees), 2 rounds of sprints
  • Indian run to the big hill (MatterEverest?), IC merkins, superman swims, and Flutters IC, Then we charged the hill
  • At the top, more swims, flutters, and merkins
  • Mosey to the base of the Tavern, 2 rounds of 5 turkish getups each leg with a trip to the rock (Now named Icculus), 50 calf raises, and some Hello Dollys IC
  • Mosey back to AO
    MARY:I  We saiddddd naaaaahhhhhh to Mary today. We got no time for her today.
    COUNT-OFF & NAME-O-RAMA
    20….. Where was this last time?
    CIRCLE OF TRUST/BOM:
    It is good to remember that often, ideas have people, not that people have ideas. Be careful when making decisions to avoid falling into the trap of attempting to justify decisions after making them.

    ANNOUNCEMENTS:
    Come out to The Wesley House Sunday and exercise with some young lads. Football is over and I know none of you watch hockey, so come out der.

Just Merkin it

THE SCENE: 38 degrees, a bit chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins x10 OYO
Squats 4ct x25 IC
Merkins x10 OYO
Mtn Climber 4ct x25 IC
Merkins x10 OYO
SSH 4ct x 25 IC
Merkins x10 OYO
Plank Jax 4ct x 25 IC
Merkins x10 OYO
Burpees x10 OYO
Merkins x10 OYO

THA-THANG:

Indian Run base of Madderhorn
Merkins x10 OYO
Lunge to the light and spread out
180 Degree Burpees x10 OYO
Back to the base and AYG Sprint to the Pavalawn
Argue about where the light switch is for awhile
Split Lunge x 10 ea leg with 5 count hold IC
Pike Merkins x 15 OYO
Dips x 25 OYO
Pike Merkins x 15 OYO
Dips x 25 OYO
Ascending Pull ups & Merkins
Start 1 & 1 work your way up to 10 & 10
LBC’s x 25 OYO
Top of Madderhorn
Lunge down to the light
Gather at the base for Indian Run back to AO

MARY:

Belly Buster – 10 count
LBC 4ct x 25 IC
Belly Buster – 10 Count
PIckle Pounder x 15 IC – (Thank you Zygote)
Merkin 4ct x 20 IC

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
When it’s time to make a decision. If it’s not an absolute Yes… It’s a No.
MOLESKIN:
Strong crew at the Dog Pound today. There were some flashbacks of the Merkin challenge last summer and some groans about the 180 degree Merkins. All in all, great group out. Praying for Ribbed and his family.
ANNOUNCEMENTS:
NA