F3 Knoxville

Tag: Smuggler

Let’s move

THE SCENE: The weather was great, the number of pax was even better scene.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 2 pax off- 10 merkins

cherry pickers 10

21s all on point
THA-THANG:

Thang 1- 20min

HR Merkin EMOM timer Dora mini- at apex towards pull up bars

every 30 seconds timer goes off par does HR merkins start with 1 work up till you can’t get though before timer goes off- switch exercises every time you fail- if you are on pull up bar don’t have to stop

CMU swings

Shine scraps

Other pax runs up to pull up bars, 5 pull ups or body rows – rinse repeat for time

Thang 2 – 10

Core/Burpee kranken

5 cones softball field going up stairs – Core 10 reps, burpees- 5 reps

-BBS

-Buprees

-Leg raises

-Burpees

-Superman’s

Thang 3

Mike Tyson

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

discipline is the engine that drives everything. Discipline is what shows up when you don’t want to

  • Simplicity is the foundation of Consistency

    Strong Routines are the framework of Consistency

    The Virtuous Leader focuses on

  • on bandwidth not perfection

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kushti Inspired Workout

THE SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Tempo Squats, 10 Fwd/Bwd LBAC’s, 5 Hindu Merkins, 5 Deep Knee Bend, 5 Hindu Burpees
THA-THANG:

Church Parking Lot (8 Stations) Rep count starting at 1 and increase by one each time

Exercise at Every other Parking Spot

R1: Bear Crawl – Deep Knee Bend, R2: Frog Jump -Hindu Merkin R3: R. Single Leg Jump – Hindu Burpee R4: L Single Leg Jump – Deep Knee Bends R5: Crawl Bear – Tuck Jump R6: Lunge – Peter Parker

1 Lap Between Rounds

MARY:
Quick Mosey Back to Track for a plank hold
COUNT-OFF & NAME-O-RAMA
Butterfingers, KY, Smuggler, Shrimpnet, Swerve, Walt
CIRCLE OF TRUST/BOM:

This workout was inspired by the Kushti wresting and training style practiced in Indian. It’s a fun variation on stuff we do all the time. Take a look at the link below for a good description and some videos.

https://www.ryanglancaster.com/home/kushti-ancient-wrestling-style-and-training

It does no good to worry about what may or may not happen tomorrow; nor does it do any good whatsoever to dwell on mistakes you might have made in the past. We can only learn from past mistakes and modify future behavior for the better. The only day that matters is the one before you. Today

Talent towards Career, Genius towards life

THE SCENE: Cool and Breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x Little Baby Arm Circles (E.W.)

10x Cherry Pickers

THA-THANG:

                              Mosey To Pavillion:

Partner Up:

        • (3 Sets)

          Pax #1 Does 10x Dips on Table Bench w/ feet on Pax #2 Back in Plank

          Pax #2 Holds Plank while Pax #1 Completes

          Mosey To Swings:

        • (3 Sets)

          Pax #1 does 10x Body Rows @ Swings

          Pax #2 does Merkins @ Bottom of Hill while Pax #1 does Reps

Mosey Back to Oval Office:

Stop 1.) 10x Tempo Squats

  • @ Oval Office:

    400m Run Broken into 2 halves by cones

    Using Same Partners:

    Pax #1 does 10x Merkins, 10x Big Boys- When complete Pax #1 runs to catch Pax #2

    Pax #2 does bear crawl as far as he can in time-

    When Pax #1 catches up to Pax #2, Pax #2 Starts Merkins/Big Boy Reps while Pax #1 begins bear crawl.

    Second half of 400m track, bear crawl switch to lunges.

MARY:

10x Overhead Clap (4 ct)

10x Seal Clap (4 ct)

10x Flutter Kicks (4 ct)

10x Ankle Touches (4 ct)

Little of this little of that shoulder/quad stretching

COUNT-OFF & NAME-O-RAMA
@Smuggler @Nail @Hot Squat @Nair @Shrimp Net
CIRCLE OF TRUST/BOM:
“Talent towards career, Genius towards life”

Put 100% effort into your job every day, but know when the work day is over and to focus on our true meaning. Leave your work at the door, and commit 100% to your family

 

7/11’s

THE SCENE: mid 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X5

TEMPO LUNGES X8 PER SIDE

WINDMILLS X10
THA-THANG:
7’S IRON MIKES AND MONKEY HUMPERS (8CT) RUN THE STAIRS IN BETWEEN. ONCE DONE, WORK YOUR WAY BACK IN REVERSE ORDER

 

11’S

10 CONES ACROSS FIELD

CONE 1: 10 MERKINS 1 BURPEE

CONE 2: 9 MERKINS 2 BURPEES

CONTINUE TO 10TH CONE THEN WORK IN REVERSE ORDER

RUN TO CONE 10 IN BETWEEN SETS

MARY:
FLUTTER KICKS 4 CT X10

PICKLE PECKERS X10

PICKLE POUNDERS X10
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
CHAMPIONS DON’T GIVE UP. THEY TURN IT UP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Beep beep beep

THE SCENE: Honestly a great morning it was humid but not to bad clear sky’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers

lunge + reach

over head claps

Mosey lap around the track

THA-THANG:

Thang 1- EMOM madness

15 min emom timer- switch every 3 min- SSH till countdown

  • Swings- 25
  • Curls- 50
  • HR Merkins- 20
  • Block hold flutter kicks – 30
  • Sumo squat- 25

Thang 2- Hey Buddy

Pax pair up begin running in opposite direction around track. When they meet complete exercises. Each time you meet you add an additional exercise, after 5 round remove the lat exercise and work down to beginning. All exercises are SC

Leg Raises-5

Heels to Heaven- 10

LBC- 15

Crunchy Frogs-20

100’s – 25 sc

 

MARY:
Pax all meet up and did exercises from Hey Buddy together IC 10 reps.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The ultimate measure of a man is not where he stands in moments of comfort and convince but where he stands at times of challenge and controversy. MLK

MOLESKIN:
ANNOUNCEMENTS:
Beer mile/ yard games- Moses -9/10
Webolo Eagle Scout ceremony-9/23