F3 Knoxville

Tag: Slugger

Swallow the toad

THE SCENE: About 70, a little humid but some nice light winds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Set the standard with exercises in he thang

10 cmu curls ic

5- blockers/ manmakers oyo

5 cmu swings oyo

5 cmu thrusters oyo
THA-THANG:
F3 iron pax workout week 2. Check out f3 iron pax on Twitter. It’s a weekly challenge with some great workouts designed for 45-60 minutes. This particular workout was

  • 8 minutes of Cmu curls 25 curls then run 25 yards and back , rinse abs repeat for 8 minutes
  • 25 blockees, Run 25 Yard’s and back. Rinse and repeat for 8 minutes
  • 25 cmu /kettle bell style swings. Run 25 yards and back . RnR for 8 minutes
  • 25 thrusters , Run 25 Yard’s and back , 25 goblet squats , RnR for 8 minutes
  • 2 minutes rest between the 8 min sets.

MARY:
Flutters x 20 ic

lbc x 20 ic

lazy boys to finish out (60 seconds)
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
Swallow a toad in the morning and you will encounter nothing more disgusting the rest of the day.
MOLESKIN:
Always people or things ready to bring you down . Misery loves company . Well, we don’t go looking for it everyday but we should prepare for negativity physically and mentally. F3 is one way to do that. Getting up early, doing a brutal workout not only prepares you physically but also prepares you mentally to take on life in a positive way. Embrace the suck and swallow the toad now!
ANNOUNCEMENTS:
Trucking to the pound this weekend. F3 olympics coming soon!

“Farmers Don’t Carry…”

THE SCENE: 70 and 100% Blessed
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (ICx16)
Windmills (ICx15)
Burpees (OYOx5)

Indian Run Mosey (w/3 CMUs) to the Educator…

THA-WANNA-BE-THANG:
2 Rounds:

  • Incline Iron Boys (OYOx10
  • Run Up Hill, Jog Down, Bernie Up Hill
  • Pickle Pounders (4CTx10)
  • Jog Down Hill

THA-REAL-THANG:

P1 – 250yd Farmer Carry (CMU Each Hand)

P2 – Mountain Climbers w/twist (4CTx10)
Run 3 Parking Lines; Bernie Back 2
8th Line – Imperial Squat Walkers (4CTx10)
Continue Running 3 and Bernie Back 2
16th Line – American Hammers (4CTx10)
Bear Crawl Back to Start and Repeat if P1 Hasn’t Returned Yet

MARY:
No Time for this Beauty Today
COUNT-OFF & NAME-O-RAMA
16 Men Including 1 FNG Dr. Bacon…..WELCOME!
CIRCLE OF TRUST/BOM:
Reminder to the PAX to have patience in and throughout our lives.  Work / Job Related, Family Related, Driving and with others in general….and even with God.
MOLESKIN:
There is just something about seeing all the cars roll into the parking lot at 5:20am….the local neighborhood guys running out of the gloom and into the circle that puts a smile on my face and warms my heart!  Thank you all for making this AO a special place!
ANNOUNCEMENTS:
Kickball Tournament this weekend!

Turbo 11s

THE SCENE: Mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Little of this/that
  • Shoulder Shredder (x100 overhead claps, 4 count, IC)
    THA-THANG:
  • 11’s on Mt Crumpet – Squats & Ranger Merkins at top, Box cutters & Dry docks at bottom
  • To get to the top, you must bernie half way up, run back down, then you can run to the top

 

  • Partner up! 3 rounds of the following:
  • Suicides across grinder, parter does merkins while waiting for you to get back, then swap
  • Bear crawl to third bench & crawl bear back, parter does flutter kicks while waiting, then swap
  • Run short loop, parter does box squats while waiting, then swap

MARY:
LBC’s until the end
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
Be your own person. With the influence of media and social media, I think the world is beginning to lose the ability to form your own opinions. We’re always seeing politics on TV, and people bashing other people for not agreeing with their lifestyle and opinion.

What really matters is what you think. Every single one of us is fortunate enough to live in a country where we are allowed to form our own opinions, so use that right. In all generations, there are people that take everything they hear or see from others as fact and don’t investigate for themselves.
MOLESKIN:

ANNOUNCEMENTS:

Die Inside Like a Winner

THE SCENE: Pretty warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Mosey to the field at the back of the park. Sprint 50 yards and suicide back along the cones every 10 yards. Pull a card from each suit. Face cards are 10. Ace is 1.
Exercises:
Hearts – BBS
Diamonds – Burpees
Spades – Iron Mikes 2-count
Clubs – Ranger Merkins
Joker – Bear Crawl 50 yards down and back
MARY:
Included
COUNT-OFF & NAME-O-RAMA
9 of us suffered greatly
CIRCLE OF TRUST/BOM:
the true price of leadership is the willingness to place the needs of others above your own. Great leaders truly care about those they are privileged to lead and understand that the true cost of the leadership privilege comes at the expense of self-interest.
Simon Sinek, Leaders Eat Last: Why Some Teams Pull Together and Others Don’t
Thanks Proton for the rec!
MOLESKIN:
We did the whole deck! 85 reps. We had to cut out the last couple sets of running for time. Credit: Pinnochio for the name of the workout
ANNOUNCEMENTS:

Ten Minute Tabata Torture

THE SCENE: Mid 70’s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:

Indian run to the educator. Last man drops for a burpee and all out sprints to the front.
20 Dry Docks at the bottom. Sprint to the top for 10 Burpees and 20 side to side Lunges. Mosey back around the long way and repeat.
Indian run back to the grinder same as before.
Tabata abs
side to side mtn climbers,
side to side mtn climbers, am hammers
side to side mtn climbers, am hammers, bottle touches
side to side mtn climbers, am hammers, bottle touches, bicycles
am hammers, bottle touches, bicycles
bottle touches, bicycles
bicycles

MARY:
Included above
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
If you are struggling with your station in life, evaluate whether you are there for a reason. Sometimes we must pay the price for better things on the way.
MOLESKIN:
Tabata abs was way worse than I could have imagined.
ANNOUNCEMENTS:

Can we all agree this is the worst word processor ever??