F3 Knoxville

Tag: Shooter

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

Barkley Returns!

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.

The Deck is Stacked Against You

THE SCENE: 33 cold & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Merkins IC x 10
  • Cherry Pickers IC x 5
  • This/that stretch
  • Line up & go light pole to light pole with the following
    1. High knees
    2. Butt kickers
    3. Karayoke run (both ways)
  • 5 burpees OYO


THA-THANG:

  1. Mosey to the ball field for relay race
    • Split into two teams.  Team 1 stay at home plate, team 2 go to 2nd base.
    • First man starts by bear crawling to the next base & then sprinting the rest of the bases.
    • Team holds plank until the man running gets back.
    • Perform 10 merkins as a group before next man takes off
  2. 11’s on the hill by ball field
    • Jump squats at top / Decline Merkins at bottom
    • must box jump concrete bleachers while going up the hill
    • alternate bernie sanders every other trip up
    • alternate forward bear crawl every other trip down
  3. Mosey to CMU pile & play some cards
    • Draw cards from the deck using the card value as the number of reps.  Face cards = 10;  Ace = 11;  Joker = 30 second stargazer
    • Hearts = burpees;  Diamonds = CMU goblet squat;  Clubs = CMU curls;  Spades = 4ct Iron Mike
    • Didn’t quite make it through the deck before time ran out.    Heavy on the burpees out of the gate!

MARY:
No Mary today….out of time!

COUNT-OFF & NAME-O-RAMA

11 strong:  Dinghy, La-Z-Boy, Butters, Mayberry, Tank, Choir Boy, Doubtfire, Showcase, Sweet Tea (FNG), Shooter, Bartman

CIRCLE OF TRUST/BOM:
Today is Veterans Day.   It’s a day to remember those who were willing to answer the call and say “yes” to our nation’s military.   Thank you to all of our Veterans for the sacrifices they’ve made so that we can enjoy the many freedoms that we take for granted all to often.

MOLESKIN:

Remember to keep our brothers climbing Mt. Leconte in your prayers today.

ANNOUNCEMENTS:

2.0 workout coming up on Dec 3rd.   More to come from Tank on this.

Meet Splinter

The Scene: A cool 40 degrees and clear

Warm up:
20 Merkins
20 squats
20 side squats

The Thang:
Off we go with Rucks on brisk walk
Taking along a 6’x 18” waterlogged telephone pole taking turns carrying it with two people (it sucked)

Roughly dropping every 300 yards to do 20 merkins 20 squats and switch carriers. X4

Drop the pole aka “splinter” off on start of second lap. 20 pack presses, 20 upright rows and 20 tricep presses

Mosey, Bernie up the hill, sneaky walk, side sneaky walks. 20 Merkins, 20 squats
Here is where i forgets details but we stayed busy. Stopping every so often we did a few exercises. Including 20 dips, 20 step ups, 20 incline Merkins, 20 Merkins, 20 squats, bear crawls, more sneaky walks
Drop at start. 20 pack presses 20 squats 20 tris.

Mary: 41 flutter kicks, boat canoes and Peter Parkers

COT AND BOM
I get to take my daughter Molly to school every morning. On Thursday mornings, I have an early 8 o’clock meeting. She is usually up and ready to go, but sometimes she forgets to wake up. Yesterday morning was one of those mornings. When I got home from my workout at 6:25 she was just waking up. I asked her if she was getting ready and she started whining saying she woke up late and she can’t get ready in time. “It’s impossible Dad!” I assured her that she could if she hustled and made it a goal to get ready by 6:55 AM. She whined one more time and said OK. At 6:55 she was already dressed, had made herself some breakfast, had her bag packed and was waiting on me. I thought to myself that often times we talk ourselves out of things when we really just need to put our head down, clinch our teeth and push through. I think Molly learned a good lesson this morning as we talked about it on the way to school and so did I.

Weathervane

THE SCENE: 45 deg and brisk

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Outhouse run

Around the Worlds

Figure 8s

Halos

American Swing

Russian Swings

Outhouse run

THA-THANG:

The spinner made a second visit this week, dishing out one of 16 exercises…20 reps each followed by 50 Jump ropes…

1. American Swing

2. Goblet Squats

3. Bent over rows

4. Turkish-Get-Ups

5. Side lunge swing

6. Merkin KB pull

7. Clean & Press

8. Tricep press

9. Russian swings

10. Merkin on the KB

11. Overhead Press

12. 50 Jump ropes

13. Upright Row

14. Sumo deadlift high pull

15. Curls

16. Calf raises

… Outhouse run when the spinner lands on a line…

MARY:
Hello Dolly 15x

Flutter kicks 15x

Side crunches 10x each side

Boat-Canoe

COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:
Bartman had a great word…he should be the one to tell ya about it!