F3 Knoxville

Tag: Smuggler

How to Lunge

THE SCENE: Clear & 59.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30, IW I.C. X10, Tempo Merkins x10, Peter Parker’s I.C. X10, LBAC 4-ct x10, LB(ankle)C x10, Tempo Calf raises x10, tempo side stretch x10.
THA-THANG:
1) Howling Monkeys- Group performs monkey humpers while one PAX does 5 merkins. Rotate clockwise until all PAX took their turn.

2) Angry Gorillas- everyone groaned so we repeated above. This time, gorilla humpers with x10 lat pull-ups. We Mosey’d into the park.

3) BB Up. One partner performs the circuit below while the other catches a breather by lunging. Once the circuit was complete, trade places.

  • BBS x20
  • Merkins x20
  • leg raises x20
  • burpees x10

We completed 6 rounds per team to lunge from Alcoa Rd to Faraday St. we did SSH until the 6 caught up. Meanwhile, Hundo hid behind a tree. mosey back to grindstone. Someone mentioned bear crawls so we did some of those along the way.

4) Dora w/ battle buddy: one runs to troll bridge & back. The Other…

  • 50 Alpo’s
  • 100 Curls
  • 150 CMU Presses

MARY:
40 ankle taps OYO, 20 Hello Dolly’s I.C. X20.

COUNT-OFF & NAME-O-RAMA
7 & 1 FNG
CIRCLE OF TRUST/BOM:
Summary: Your level of “Grit”= persistence + passion. F3 requires persistence as seen at every beat down this week. Apply that same persistence to other areas of your life & see massive change.

 

The 2000’s

THE SCENE: 60 and amazing. Stars in the sky. perfect gloom weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
F3 Gotcha- Pax lined up, first two have basketballs. goal is to make your shoot before the guy behind you makes his. SSH while you wait for your turn. If you get knocked out you have 5 burpees than rejoin the group. play till one guy has not been knocked out. Needless to say Q’s basketball experience made this a little unfair!
THA-THANG:
Millennium- Pax does all exercises together, 100 reps for each. work till the FIRST guy is done. Than the pax runs a 100m lap around the track back to start spot.  Last set is Burpees ( we did not make it here) they are done all together IC, rotate Q for burpees.

  • SSH
  • Lunges
  • Merkins
  • Flutter Kicks
  • Mountian Climbers
  • LBC’s
  • This is as far as we got today. Total was 600 reps and 600meters running. We will work to reach the 2k mark as a pax.
    MARY:
  • 20- Gas Pumps
  • 20- BB’s
  • Starfish sit ups for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
continuing to reflect on Gratitude and how to express that. One of the best was is to be specific in your gratitude. For me F3 has continued to be more than a fitness thing. in July i had major knee surgery, which put me out of any kind o f fitness program. Around the same time i was pushed go see my GP DR to get a physical. My blood work showed elevated cholesterol. My DR was concerned since my father died of a heart attack in his mid 50’s and with me being 35 at that time wanted to get ahead of any issues. However his suggestion was to put me on stations. I have never taken any long term medication and i knew that i could change my situation through exercise. I was convinced that my lack of working out due to my surgery was the driving factor to my elevated levels. I finally took the plung into F3 a couple months later and have not turned back. I recently went to redo my blood work and not only have all my levels dropped but they are all in the good ranges now. I credit F3 and the pax with pushing me to grow and put my fitness first but also to hold me accountable for showing up in the gloom every week. F3 will change your life if you lean in and I’m more than grateful for that.
MOLESKIN:
Regional Nan’tan from Central Illinois will be here leading two Q’s next week. One on Tuesday at Bombshelter and Wednesday at Arsenal. Make sure we show up and show out.
ANNOUNCEMENTS:

Maximum Route 66

THE SCENE: Weather = good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s and the classic Cherry Picker
THA-THANG:
Started off with a round of 7’s to get the juices flowing. Ran back and forth across basketball courts.

  • Should Tap Merkins
  • BBS

4 rounds of Route 66 along the light poles on the greenway. Exercises for each round were as follows:

  • Merkins
  • Iron Mikes (2 ct)
  • V-ups
  • Burpees

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
8 Total!
CIRCLE OF TRUST/BOM:
Find something in your life that brings you real happiness and joy. Money can bring you happiness when you get that new car or go on that new vacation, but eventually that will diminish. For me, having my son has brought me that happiness. No amount of money can take that away from me, and I would spend every dollar I had to keep it. Find that thing in your life and embrace it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal shirt order going on!

The Rinse and Repeat Merit Badge

One comment

THE SCENE: Clear skies, temperature 53 F, humidity 77%, winds SSW 2 MPH
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, baby arm circles FTU&BTD.
THA-THANG:
Starting from Grinder, mosey to the concession stand via Indian Run with each lead HIM receiving and carrying 20 pound weight. Stop at concession stand for flutter kicks IC as a regroup.  Continue to tennis courts for bear crawl OYO from gate for length of first net and crab walk OYO length of second net.  Lunge back to gate and start flutter kicks until regrouped.  Exit tennis court to retaining wall of greenway bridge and do ten Derkins OYO.  Cross bridge and begin explanation tour of OYO exercise stations along the Rinse and Repeat.  Scatter Pax to stations and initiate exercise.

  • WWII sit ups – ten
  • Squats – twenty
  • Merkins – ten
  • Monkey humpers – twenty
  • Dips – ten and Grady Corns – thirty  = Do both to relieve congestion at the bench for the dips.
  • Burpees – ten
  • Rinse and Repeat above by running back to WWII sit up station.

MARY:
Hello Dollies.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

If you’re offered a seat on a rocket ship, don’t ask what seat.  Just get on!
MOLESKIN:
ANNOUNCEMENTS:

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!