F3 Knoxville

Tag: Smuggler

Beatdown starts with the letter B

THE SCENE: 7 am in November means a little crisp In the air and a beautiful sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers 8 4ct IC,

Bear Crawl Tabatta-4 rounds 30sec on 10 off, crawl to the left, hold, crawl right, hold, crawl bear, hold bear crawl forward

Step up/ Merkin Tabatta- 6 rounds 20 sec on 10 off. Switch between step ups and Merkins
THA-THANG:
Thang 1- B10 Shot

20 min AMRAP

Every pax needs 2 blocks

Place one block by pavilion other block just before the bathrooms

10 bench dips

15 blockies

Broad Bound burpee to cone

20 Bonnie Blair’s (sc)

Broad Bound burpee to 2nd block

25 BBS with CMU- arms extended over chest sit up and move arms over head 

30sec balls to wall hold

Work back towards the start going back to BBS first, increasing reps by 5 of previous set #. Move back through till timer goes off. Most of got through 3 times

Thang 2- Bodyweight blast

15 bodyrows or pull ups run down to apex 10 HR  merkins and back to steps bunny hop up stairs, 10 bodyrows run to apex 15 HR Merkins run back and bunny hop steps. 15 Bodyrows/pull ups – time was called

Thang 3- ButterBilly Bernie Blast

Start at base of ButterBilly- Bernie to the top, 10 Bobby Twerly ( Bobby Hurley but on jump rotate 180 degrees)- mosey back to base. Repeat for time
MARY
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Before F3 I saw failure as failure of myself and that I’m to blame. Having become closer to god and Jesus I’m learning that challenges and failures are gods way of challenging and testing our faith and willingness to persevere.
MOLESKIN:
When Q can’t get into the COT right away you know it’s a good beatdown
ANNOUNCEMENTS:
2nd F lunch 11/18- Maryville Corner Market 12pm

We are going to register to partake in the Maryville Christmas parade. More info to come.

See Grouches post about donating a Christmas tree for each AO.

Sevens and Strength

THE SCENE: Another beautiful morning in November!
F3 WELCOME & DISCLAIMER

All disclaimers noted by Q.

WARM-O-RAMA:

  • Cherry Pickers IC – x10
  • Wind Mills IC – x6
  • Tempo Squats w/Jump Squat @ the top IC – x10
  • OH claps – x10

THA-THANG:
1) Sevens on Church Hill

  • Squats at the top
  • Merkins at the bottom

2) (5) station exercises in the form of a Power T on the b-ball court

– 10, 15, 20 reps / per round; OH CMU carry between stations. Once PAX finished 20, then start going back down.

  • CMU Curls
  • CMU Chest Press / Extensions
  • CMU Squat Sits (on the bench)
  • CMU BBS
  • CMU Good Mornings

MARY:

  • Flutter kicks IC – x35
  • Ankle Touches – x20
  • Hamstring stretch – Q countdown
  • Arm stretches for remaining time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Butterfingers, @KY, @Pinocchio, @Shrimp Net, @Smuggler, @Swerve

CIRCLE OF TRUST/BOM:
Never underestimate the importance of quiet time with our Lord and Savior; ” As the deer pants for streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God.” Psalm 42:1-2

Valley forge

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THE SCENE: Finally a crisp in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

lunge reach, heel kicks, Frankenstein, Hugh knees, side lunges.
mosey to valley of death. Along the way we stopped and did some shoulder taps and squats till the 6 caught up then we moved out. Shout out to the 6 for catching up and moving out right away.
THA-THANG:
Valley Forge

start at base of Death Valley

deck of cards. Suit is exercises, # is where you’re moving. Repeat for time.

25 of all exercises

Heart- Perfect merkins

Club- Iron Mikes 

Spade- Apollo ono (SC)

Diamonds- V ups

1-4 run up spaghetti

5-8 Bernie up spaghetti

9-10 broad jump to first light post on never ending

Face cards- bear crawl to first light post on never ending

Ace- run the gauntlet- top of never ending to top of spaghetti

MARY:
No time but we hit some v ups, and apolo in the way back. And top of blind man’s hill Q called impromptu partner plank hold. One partner plank other feet on guardrail and hands on back of pax planking, rest of pax bear crawl under
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t let fear hold you back from seizing opportunity in your life.
MOLESKIN:
Lots of new faces not a lot of VQs. Let’s get some this month!!
ANNOUNCEMENTS:
2ndF lunch 11/18 Maryville Corner Market

Zombie Workout

THE SCENE: Spooky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Frankenstein’s between each exercise end to end of court.
  • Zombie Rockers, Spider Tempo Merkins, Zombie Tempo Squat

THA-THANG:

Zombie Wall Crawl

Line up on the upper wall in Zombie plank above the courts w/ feet toward the wall. Side shuffle to opposite end and back.

Main Drill – EMOM

EMOM means every minute on the minute. At the start of the every minute, pax must perform push ups, nose to knees and squats. After completing the required number of reps they get to rest for the rest of the minute.

Failure to complete a round inside the time limit means that the pax will finish the repetitions for that round, then do 2 boo-pees, then rest for the rest of the minute and then join back in the following round.

First 5 minutes: 5 Boo-urpees, 5 Jack the Ripper Crunches, 5 Zombie squats

Next 5 minutes: 6 Boo-urpees, 5 Jack the Ripper Crunches, 6 Zombie squats

Next 5 minutes: 7 Boo-urpees, 5 Jack the Ripper Crunches, 7 Zombie squats

Next 5 minutes: 8 Jack the Ripper Crunches, 8 Zombie squats

Next 5 minutes: 9 Jack the Ripper Crunches, 9 Zombie squats

Next 5 minutes: 10 Zombie squats

Total time = 30 minutes. Do not stop between 5 minute increments.

MARY:
Dracula Sit-ups x 10, Flutter Kicks for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Smuggler, Walt
CIRCLE OF TRUST/BOM:

To understand what discipline really is and what it really means, let’s look at the origin of the word to find its intent and true form.

The root word of discipline is “disciple,” which comes from the Latin word discipulus meaning “student.” Most people believe a disciple is a follower (probably because of the religious context), but in reality it means student—as in, “one who studies.”

The word “discipline” is from the Latin word disciplina, meaning “instruction and training.” It is derived from the root word discere—”to learn.”

So what is discipline?

Discipline is to study, learn, train, and apply a system of standards.

When we lose our personal discipline, also our choice, we give control away to other people, external circumstances, and the inevitable randomness of life. We drift and become the plaything of circumstances (Viktor Frankl—”Man’s Search for Meaning”).

More discipline, more choice, more control. Better options. Higher standards. Improved skill. More flexibility.

Less discipline, less choice, less control. Fewer options. Lower standards. Inadequate skill. Less flexibility.

What Does Discipline Mean?

CMU Tabata w/ a Side of Sandbag Hot Potato

THE SCENE: 40 Something with clear skies and no frost.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Archer Squat, Cherry Picker, Windmill, TN Rocking Chair, Tempo Merkins – All x 10
THA-THANG:

CMU Tabata EMOM w/ Hot Potato

  • A – OH Press, B – Curls
  • A – Big Boys, B – Flutter Kicks
  • A – Goblet Squat, B  – OH Lunge
  • A – Pistol Squat Goblet,  B – Swings

Hot Potato (3x Sandbag Press and Pass) get caught at the buzzer and 5 Burpees

MARY:
Tabata Mary AB, AB

  • A – Mtn Climbers, B – Crunchy Frog
  • A – Groiners, B- 100’s
  • A – Pickle Pounders, B – Freddy Mercury

COUNT-OFF & NAME-O-RAMA

Rep Sleepy, Shrimp Net, Smuggler

CIRCLE OF TRUST/BOM:

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.                             -Dagobert D. Runes

Go often to the house of thy friend, for weeds choke the unused path.     -Ralph Waldo Emerson