F3 Knoxville

Tag: Shooter

Crazy 48s

THE SCENE: 70s… Wet and muggy! Not raining though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo merkins x10 IC
Rockettes x15 IC
Tie Fighters x10 each way IC
Hindurkins x10 IC
Tempo CDD x10 IC

THA-THANG:
Insert information about the workout.
Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
48x 4-ct Flutter Kicks IC
2 rounds Row your Boat
7 4-ct LBCs until time up!
COUNT-OFF & NAME-O-RAMA
12 PAX with one FNG knocked out a total of 356 Merkins and Dry Docks, according to Cornhole and Cosmo!
CIRCLE OF TRUST/BOM:
Today is my second F3versary… All of your HIMs have been a real encouragement to me, and I look forward to embracing the suck with you every time I post. I love you guys!
MOLESKIN:
When I was planning this Q, I wasn’t sure about that last lap around the field… Only 6 reps? I was both pleasantly and unpleasantly surprised at the sufficiency of suck provided by those 6 reps!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Yee Haw

THE SCENE: Perfect, damp and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thing player

 

SSH

T Merk

T Squat

Baby arm circles

Cherry Pickers

THA-THANG:

Mosey to Sophomore Hill

4 corners for 3 sets (40, 30, 20, 10 reps each set)

SETS 1,2,3: Merkins, Monkey Humpers, BBS

11s at the nearby parking lot

Burpees and Peter Parkers (Thanks Rocket!)

 

MARY:
Lil bit of flutter kicks and Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Marcus Aurelius

For not observing the state of another man’s soul, scarce was ever any man
known to be unhappy. tell whosoever they be that intend not, and guide not by reason and discretion the motions of their own souls, they must of necessity be unhappy.

MOLESKIN:
Good work guys, I was strugglin during the 11s!
ANNOUNCEMENTS:

Slaves to Grace, Not to Fear

THE SCENE: Nice and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmill, Tempo Squat, Tempo Merkin
THA-THANG:
4 Corners: 40-30-20-10 (Merkins)

Sprints/Mosey back – (1) 15 Burpees, (2) 10 Body Builders, (3) 5 4x4s

4 Corners: 40-30-20-10 (Jump Squats)

CMU Curls – 40, run stairs

CMU Tri Ext – 40, run stairs

Wall Sits w/CMU extended while Partner does 100 1ct high knees (4 rounds)

Curb Walk – Plank position, hands on curb, walk hands length of curb (60 yrds) while in plank position (x2)

MARY:

Hello Dollies, Pickle Pounders

COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Don’t give in to fear.  Be a slave to Grace instead, maintaining an eternal perspective on daily fears/anxieties. Place everything with Christ and the hope we have in Him.
MOLESKIN:

ANNOUNCEMENTS:

Swirlie Saturday

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warm up stuff and stretches

THA-THANG:
elevators on the concrete bleacher hill:  derkins, dips, box jumps

 

station work at the playground:  jump rope, rope climb, sand bag toss, shoulder press, bent over row, farmer carry, seated ring pullup, battle rope, medicine ball toss.    Tug-of-war between each round.

MARY:
crunch, side crunch,

COUNT-OFF & NAME-O-RAMA
swirlie, bartman, wagon wheel, dreadlock, la-z-boy, cosmo, stitches, shooter, gibbler

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fantastic Figure 8’s

THE SCENE: Shew, it’s sticky out there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 burpees OYO
  • 10 Lunges (each leg, OYO, much to Mayberry’s dismay)
  • 15 Imperial Walkers (IC, for Mayberry)
  • 20 Squats IC (super slow, for the old people)
  • Little baby arm circles x 10 each direction

THA-THANG:
Mosey to the parking lot where a ~1,000 ft figure 8 course was laid out. The following exercises were performed throughout each lap:

  • 25 LBC’s (4 ct.)
  • 10 pistol squats (each leg)
  • 25 Hello Dolly (4 ct.)
  • 10 Oblique Crunches (each side)
  • Burpee broad jumps
  • Lunges
  • Bear Crawl
  • Stair climbs x 2
  • Gorilla Shuffle
  • Inchworm merkins
  • Crabwalks

MARY:
La-Z-Boy lead through some more hello dollys, since we hadn’t had enough yet.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be aware of who & what you spend your time on. I recently observed a man take a phone call during his daughter’s dance practice and act annoyed that the dance practice was interrupting his phone call. While there is a time and place to focus on work and to be diligent, there is also a time and place to be wholly present for our friends, family, etc.
MOLESKIN:
Mayberry wore a weight vest (again) and still kicked our asses. That guy is a beast.
ANNOUNCEMENTS:
Don’t forget about F3 Convergence on Memorial Day. Also, a Murph workout at 9:00 a.m. organized by Abscess. Last, please sign up to Q! We are going to start trying to fill up the month’s schedule on the last week of the previous month. If you’re skeered, please reach out to a “veteran” Q or research the Q101 info on F3’s website. It’s not hard, it’s very rewarding, and everyone appreciates your efforts!