F3 Knoxville

Tag: Rosetta

Army Training Sir

THE SCENE: About 35 degrees, but we warmed up quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA (all IC):

SSH x 20
Mt Climbers x 15
Merkins x 15
Freddy Mecury x 30
Tempo Squats x 10

THA-THANG:

Formation Run to Sophmore Hill (Jodies such as C-130, Copperhead Road, etc)
4 Corners — 20 Burpees > 30 Squats then lunge to 40 Merkins > 50 flutter kicks
Formation Run to Large Parking Lot Cross Campus
4 Corners in reverse order
Formation Run to back to AO

MARY:

  • Row Your Boat in honor of Waxjob
  • Hello Dolly x 50 then time ran out

COUNT-OFF & NAME-O-RAMA
30 HIMs in attendance (counting the RUSH folks)
CIRCLE OF TRUST/BOM:
2 Tim 3:16 – stressing all Scripture
MOLESKIN:
Challenge to read through the Bible in a year as a family

 

Same Five, Different Route

THE SCENE: 55F Cloudy, a bit wet and windy
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park and headed east on Fleenor Rd and then stayed on Union Rd until we got to the Fox Run neighborhood. We then headed up Brochardt Blvd until we reached 2.5mi. We then turned around and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Rosetta, Cosmo, QIC-Archie

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church

bear with me

THE SCENE: .      34 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARS —-> 10

merkins 10

MARS <— .10

tempo merkins

Seal claps 10 cherry picker and bucket drops  2x

tempo tempo merkins

THA-THANG:

Mosey to lot, 30 secs of reps mrk, and line jumps one side

10 Man Makers

mosey to another lot 30 sec BBS, ATM

mosey to side lot, Brickyard Burpee Bearcrawl 5

mosey to center of campus gut buster

100 flutter, 75 gas pumper, 50 dolly’s, 25 box cutter

mosey to a/o and run lines only bear crawl lines 10 each

MARY:
Apollo Creed 5 each arm
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
complacency, don’t fall into it
MOLESKIN:

ANNOUNCEMENTS:
convergence this weekend!!!

Easy Five

THE SCENE: 35F Clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Frosty, FNG- Poyo, QIC-Archie
Moleskin
This is week 1 of 18 of the Hanson Running Plan leading up to the Knoxville Marathon. We will be using workouts from that plan in weeks to come and will need to start early to fit it all in. Stay tuned to GroupMe for that updated start time.