F3 Knoxville

Tag: Smuggler

Labor Day Hill Ladders

THE SCENE: Warm and Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4ct Windmills, 10 Frog Squats, 10 Jet Stars
THA-THANG: Hill Ladder Circuit

Drill 1 – 5 rounds

  1. Walking lunge up hill – walk/slow run back down
  2. Then at the bottom of the hill:
  • 15 mountain climbers (each leg)
  • 10 Peter Parker Merkins

Drill 2 – 4 rounds

  1. Do 20 squats
  2. Sprint to your cone on the hill – walk back down

Drill 3 – 3 rounds

  1. At the bottom of the hill:
  1. Bernie Up Hill – walk down

Drill 4 – 2 Rounds

  1. Broad jumps up hill just half way to assigned cone – walk down
  2. 15 WW2s

MARY:
Slow Mosey and Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Moses, Peach, Pinocchio, Shrimp Net, Smuggler, Walt


CIRCLE OF TRUST/BOM:
There is a perennial nobleness, and even sacredness, in work.  Were he ever so benighted, forgetful of his high calling, there is always hope in a man that actually and earnestly works.  In idleness alone there is perpetual despair.

Know they work and do it.  An endless significance lies in work. A man perfects himself by working. Foul jungles are cleared away, fair seed-fields rise instead, and stately cities.

Blessed is he who has found his work; let him ask no other blessedness.  He has work, a life purpose; he has found it, and will follow it….Labor is life.

Thomas Carlyle

 

ANNOUNCEMENTS:
9/10 Beer Mile, 9/22 Webelo’s Eagle Scout Ceremony 10/22 Rebel Run, Iron Pax Continues Week 1

Memory lane

THE SCENE: Very beautiful morning, sun rise was beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers- 10

lunge and reach -5 each leg

little baby arm circles- 10 each way
THA-THANG:
Headed out of the grindstone to the road and towards our destination on Orstead St.

Along the mosey we stopped at every stop sign. Merkins at each stop sign, #of letters in street name facing us = numbrr of Merkins.

Arrived at the base of Orstead St. . 77 mi took about 10 with PT at stops. Can be a nice change up hill. Even on a 45 min BD.

Hill repeats on- Acufs Ascent- base of Orstead St to Ceader St.
Hill is .09 mi, 42ft Elv Gain and max grade is 11%. It’s a beast because the grade gets step right in the middle.

5 Hill repeats. Hold 30sec plank when all finished. Rd 3 was a Bernie- 😳 , walk down together and run as soon as we got to bottom. No rest

Mosey back to AO. Every stop sign to Wright Rd stop and Sqauats. Same as Merkins , # = Letters. Once we got onto Vose street we walked one light pole and ran 2-3 light poles. Props to Hydrant for pushing Q to run more . Ran down Voss all way to walk way next to parking lot by Softball feild and playground.

Thang 2

Tabatta work

Rd1- Pull ups/body rows- 10 Rounds 20 sec on 10off

Rd2- Step ups- 9 rounds because Q got confused and stopped the clock early. 20 on 10 off.

MARY:
1 rd if Bruce Lee- 25 of leg raises, heels to heaven, LBC’s, Crunchy Frogs, 100’s on a 4ct
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Life gets busy, distracting, challenging, and sometimes not positive. When we face life’s challenges , think of the things you are grateful for. Expressing and accepting gratitude is a positive way to navigate the forest of life.
MOLESKIN:
Aucfs Acent- this hill is named after the legendary country music artist Roy Acuf that lived on Britch St right next to the hill. Q had the opportunity to be Roy’s neighbor growing up in Alcoa. He introduced me to the fiddle and was an awesome part of my childhood.

This hill was where I played as a kid, sledding down in during the blizzard of ‘93. Awesome memories while destroying our legs.

ANNOUNCEMENTS:
Beer mile at Moses – 9/10- sign up see mumble chatter.
Webelo Eagle Scout ceremony 9/23

Iron pax week 0 2022

THE SCENE:  

pretty nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm circles
THA-THANG:
Iron pax week 0. 5 rounds of 20 thrusters and 20 merkins followed by 3 rounds of bear crawl 100 ft with burpee broad jump back and 5 more rounds of thrusters and merkins. Recovery lap and then pick up with another pax for time

MARY:
No
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:
“Your actions speak so loud, no one can hear your words”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Beer mile next Saturday

Miles 4 Maryville October 22

B-Day Biscuit

THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker x 10, LBAC’s 10 Fwd & Bwd,
THA-THANG:

Sea Biscuit!

  • Run 1 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys
  • Run 2 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys
  • Run 3 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys
  • Run 2 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys

MARY:
AB Card Draw Mary

Hearts Crunchy Frogs, Diamonds Big Boys, Spades Flutter Kicks, Clubs WW2’s

COUNT-OFF & NAME-O-RAMA

Today I escaped anxiety. Or no, I discarded it, because it was within me, in my own perceptions — not outside.”

― Marcus Aurelius, Meditations
CIRCLE OF TRUST/BOM:
Butterfingers, Bumblebee, Cropdust, KY, Shrimp Net, Smuggler, Swerve, Veep
ANNOUNCEMENTS:
Iron Pax starts this week the workout is posted. 9/10 Beer Mile at Moses’s house – Please sign up on the spreadsheet.  10/2 PJ Parkinson’s race in Faragut. 10/22 Miles for Maryville I have team started.  I’ll keep dropping the signup in the chat.

Iron pax preview

THE SCENE: Nice light fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers 6

willy mase Hayes-20 sec each leg

Motivators from 10
THA-THANG:

Week 0 (Pre-Season)- Soccer field 1

  • 100 total – Squats and/or Merkins and/or Lunges
  • Run across the field and back
  • BBSU on the six , then 10 BBSU IC

Week 1 (Killer B’s)- soccer field 2

  • Broad Jump for ~15 yards followed by 10 Burpees/Bonnie Blair’s /Big Boys
  • Three total sets of the above
  • Bear Crawl back to the start position

Week 2 (Meatloaf’s Massacre) – time for some block work- parking lot

  • 20 Manmakers
  • 20 OH Presses
  • 20 Block Swings
  • 20 Goblet Squats
  • 20 Block Merkins
  • Run as a group around church

Week 3 (Meter’s 43)- playground

  • 10 Pull Ups
  • 10 Burpee Block Jump Overs
  • 10 Squat Thrusters
  • 15 Gas Pumps IC
  • ROF Curls – Clockwise reps from 1 up to 5 reps then back down to 1 rep (only 25 total reps, BUT – rest between reps is in the up position, no resting the block on your chest)

Week 4 (Sugar’s Pick Your Poison)- feild

  • 50 Total – Merkins and/or Squats, then Cusack your block across the field (75 yards) and tote it back
  • 50 Total – Block Swings and/or Bonnie Blairs (we meet again, my dear), then Cusack your block across the field and tote it back- min 10 Bonnie Blair’s
  • 50 Total – Squat Thrusters and/or Walking Lunges (minimum of 10 Thrusters must be done)

MARY:
Mini Bruce Lee- 10 4ct leg raises, heels to heaven, lbcs, 100’s- 4ct 25
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth;

Then took the other, as just as fair,

And having perhaps the better claim,

Because it was grassy and wanted wear;

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day!

Yet knowing how way leads on to way,

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I—

I took the one less traveled by,

And that has made all the difference.

MOLESKIN:
ANNOUNCEMENTS:
See Rep Sleepy calendar in Slack!!