F3 Knoxville

Tag: Scooter

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

Go-Time

THE SCENE: 45 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Speedbump (400m)
15 Cherry Pickers
15 Big Boy Situps
Around the Worlds
Figure 8s
Halos
15 Merkins
Russian Swing
American Swing
Mosey to Outhouse (200m)

THA-THANG:

100 Jump Rope
25 Squats
25 Goblet Squats
100 Jump Rope
25 Russian Swings
25 American Swings
100 Jump Rope
25 KB ‘Merkins
25 ‘Merkins
100 Jump Rope
25 Box Jumps
25 Step Ups
100 Jump Rope
5 Sand Bag Throws
Repeato

MARY:
No time for that…
COUNT-OFF & NAME-O-RAMA
6 PAX…good to see Porcelain out again for some Ropes & Bells!
CIRCLE OF TRUST/BOM:
Dredd said it best:

TEAM DEVELOPMENT (Q4.5)

Step it UP!

THE SCENE: A very sticky 72 degrees, cloudy, with insufficient breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX moseyed in place throughout the Welcome & Disclaimer. After the W&D, the QIC joined in the circle for a quick circle drill. While all members moseyed in place, a number of steps and direction of travel were shouted and the PAX followed suit. (i.e., “2, left” indicates two steps left). When “center” was shouted, all members ran to the center of the circle & then Bernie Sanders back to their original position. This continued for several minutes to get the blood flowing. We then performed the following exercises:

  • Tempo Squats x 10 IC
  • Baby Arm Circles FWD x 12 IC
  • Baby Arm Circles BWD x 12 IC
  • Little o’ This
  • Little o’ That
  • Michael Phelps

THA-THANG:
The PAX split into two even lines for an Indian-run style mosey. Instead of Indian runs, the PAX executed commands directed by the QIC. “Left” and “Right” required reaching down to touch the ground on the respective side. “UP!” required jumping into the air and clapping twice before hitting the ground. Commands continued until the fork in the parking lot.

Completed one round of Circle Burp using Kraken Burpees.

Continued mosey to the stairs. Split the PAX into two groups, one on either side of the stairs. The first member of each group sprints up the stairs, touching every step. Once they summit, they alternate (10x) LBCs and (10x) merkins while they await the rest of their group. All members at the bottom alternate (10x) SSH and (10x) tempo squats until their turn to summit.

Rinse and repeat, with accelerated hustle on the second attempt.

Slow mosey back to first light pole for Route 66. We called an audible due to time, but completed the following exercises:

  • Merkins
  • Squats
  • Lunges

Mosey back to the AO with a hard sprint on the homestretch.

MARY:

  • Hello Dolly x 25 IC
  • Flutter Kick x 10 IC

COUNT-OFF & NAME-O-RAMA
14 PAX today with 0 FNGs.
CIRCLE OF TRUST/BOM:
“There are 3 kinds of men when it comes to work. Some turn up their sleeves, some turn up their nose, and some just don’t turn up at all”. As HIMs we are called to be leaders, and part of being a leader means jumping in to do work even we may not be best suited to the task. All of us need to step up at times, turn up our sleeves, and DO WORK that needs doing.
MOLESKIN:
Tell your Ms that you’re welcome for that stair work today.
ANNOUNCEMENTS:

  1. Maryville/Alcoa launch Oct. 14
  2. Truckin’ to the Pound Oct. 28
  3. Please note the new Q calendar. If you haven’t Q’d before and you’re skeered, grab a co-Q or ask a veteran some questions. You’ll be glad you jumped in!

Heavy on the Reps

THE SCENE: Low 70s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretching

THA-THANG:

  • Round1:  100 reps of the following:  Jump Rope, Goblet Squats, OH Press, Curls, Merkins, Single Hand Rows, Little Baby Crunches
  • Outhouse run
  • Round2:  50 reps of the following:  Jump Rope, KB Lunge, Front Shoulder Raise, Hammer Curls, Wide Merkins, Reverse Crunch
  • Outhouse run
  • Round3:  25 reps of the following:  Jump Rope, KB Side Lunge Swing, Upright Rows, Curls, Switch Grip Merkins, WW1 situps
  • Outhouse run

MARY:
No time for Mary…didn’t finish Tha-Thang before time called.

COUNT-OFF & NAME-O-RAMA
6 PAX:  Tank, Ratchet, Bueller, Pogo, Scooter, Bartman

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

If Junk was an Indian

The scene : MUGGY MAYBE!

F3 Welcome and Disclaimer

The Theme: If Junk was an Indian…….man he is fast!

Tha-Thang
COP
Monkey Humpers x20 oyo
Squats x10
Smurf Jacks x10
SSH x 20
LBC x15
RBC x15
Burpo x10

Indian Run to the PAVALON. ALL PAX stay together and we made 3 stops for LBC, squats, and merkins on the way

PAVALON.
3 sets of
Leg ups x20 each leg IC
LBC x20
squats x20
Pull ups x5 plus one more set to make 20 reps total

Working on Form NOT reps!

Ran out of time so we Indian ran back to the AO. On the way, double Indian run race! Back 2 guys race to the front and so on.

Gotta cash out, right?
Burpicides on the Tennis court, 5 burps, 4,3,2,1……until time ran out.

WORD:
Plain and simple, Find time, REAL/QUALITY time with your M. With our busy lives, we need to find quality time with our Ms to grow our relationships with each other and if you have kids, it spills over into fatherhood and sets examples for your kids.