F3 Knoxville

Tag: Snaggletooth

Good to be back

THE SCENE: 28 and dry.
F3 WELCOME & DISCLAIMER: Check, check, and check.
WARM-O-RAMA:

  • Lap around the parking lot and straight to Recruiting Center.
  • SSH
  • tempo Squats
  • LBAC (fwd/back)
  • Cherry Pickers X5
  • Whatever other warmup/stretch you need while I set up the workout.

THA-THANG:

  1. 20-15-10 (Reps with CMU)
  • Curls
  • Thrusters
  • Tricep Extensions
  • Squats
  • LAP around parking lot w/CMU

2. FLORA 1-2-3

  • 100 Merkins while partner holds plank
  • switch every 10
  • LAP around parking lot w/CMU
  • 200 LBC while partner holds 6″ leg lift w/CMU (directly overhead or extended back)
  • switch every 20
  • LAP around parking lot w/CMU
  • 300 Squats w/CMU while partner holds CMU Gore
  • switch every 25
  • LAP around parking lot w/CMU

3. 10’s
• 10 Single arm rows (each side) – Mosey CMU to curb and back
• 10 Lunges (each leg) – Mosey CMU to curb and back
• 10 Good Mornings + 10 BBS– Mosey CMU to curb and back
• 10 Uneven Merks (each side) – Mosey CMU to curb and back
• 10 Kettle swings + 10 Overhead Calf Raises – Mosey CMU to curb and back
RECOVER FOR TIME – MOSEY BACK TO SHOVEL FLAG

MARY:
We had some time for a few: Freddy Mercury, Dolly, Basilisk.

COUNT-OFF & NAME-O-RAMA
CRAZY 8 – special shoutout to Wanderer and Miss Fire – welcome back to The Project – way to crush it!

CIRCLE OF TRUST/BOM:
What lessons are you still learning from the events of 2020-2021? With the world overturned by the pandemic, politics, social upheaval and violence, I have felt the deep need for more inner silence and stillness. However, being cooped up last year with continuing implications to the present day are no guarantee that we have achieved stillness or silence in our hearts and minds. We know this to be true. Out of the lessons that God is teaching me, I have felt pressed to keep leaning into these lessons which have become promises and blessings of God’s presence and peace. I have to keep rehearsing them, speaking them, reaffirming my faith in God’s strength, wisdom, and grace. In keeping with this practice of speaking blessing and promise over my life, my wife and I pray this blessing adapted from Deuteronomy over our children: “God, we ask that you would cause him [her/us] to flourish; cause him to be above and not below, the head and not the tail, a leader and not a follower, a giver and not a borrower; may he be blessed in order to be a blessing to others.” What do you need to speak out loud over your life? Over your marriage, children, and home? Over your work and your ministry? Learn your lessons. Speak blessing over all whom God has given you.

MOLESKIN:
Just turned 47 – respect is just a few years away! Can’t say how much it means to work out with these guys.

ANNOUNCEMENTS:
Coffeeteria @ Dunkins!

The Gorilla meets Top Gun

THE SCENE: Rainy! high 40s
F3 WELCOME & DISCLAIMER

done as suggested 


WARM-O-RAMA:

   •    Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds

THA-THANG:

Because of rain we modified.
Mosey to senior center: Modified gorilla complex, With a cinder block perform the following OYO without stop: 8 Curls For Girls, 8 Overhead Presses, 8 Tricep Extensions, 8 rows then drop coupon for 8 Merkins. Follow this up by a quick mosey to pool center wall. Rinse and Repeat 8 Times.
Mosey with block to dip bar, get some reps in. head to covered stage for modified top gun:
Perform 10 reps each of 5 standing coupon exercises squats, lunges, deadlifts, kettle ball for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every minute on the minute when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises.
Returned coupons to recruiting center and mosey back AO.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Blocky meets the track

THE SCENE: high 40s beautiful morning
F3 WELCOME & DISCLAIMER

done as suggested

WARM-O-RAMA:

 Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
  • downward and upward dog
    •    Stretch on your own 30 seconds

THA-THANG:

Stair circuit: Two lines carry blocks to school track. Leave half the blocks at one end of track and bring rest to steps. Do circuit with partner one exercise while partner two runs the stairs twice. Curls, triceps, one arm row left then one arm row right.
Blocky track workout: we are calling this build the blocky.
  1. carry blocks to north end of track. Therefore there are blocks 200M apart (north and south end of track). At north end, partner 1 starts with 15 presses while partner 2 runs track backwards for catch-me-if-you-can. After the presses, partner 1 sprints to catch partner 2, where they both turn forward and mosey to second set of blocks. Thus its a sprint from 100 to 200M depending on the exercise and partner. When u catch him, mosey together to south end of track (total run of 200m). Then, 2 count Flutters to 15. Partner switch and repeat.
  2. For the second circuit, repeat the above but do 10 thrusters. everything else the same.
  3. for third circuit, repeat the above but do 5 full blockys.
*Possible modifications for next time, can have cones at 100M, so even if you don’t catch your partner you can turn and mosey. can add a blocky count down, 4 then sprint, 3 then sprint … until 1.
On run back to AO, we did 5 sets of 5-rep blockys with timing determined by next person in run line.

MARY:

1 minutes for Mary, did hello dollys and leg lifts.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

talked about self reflection first thing in the morning to ask yourself what the 3-things that need to get done today. Then a second reflection at mid-day or even to reflect on what worked or didn’t work in achieving those 3-things.

MOLESKIN:

ANNOUNCEMENTS:

The April Fool

THE SCENE: Awesome for HEAVY PT
F3 WELCOME & DISCLAIMER: Yep, yep, and yep.
WARM-O-RAMA:
(1) SSH – 10 x 4 IC
(2) Tempo Squats – x10 IC
(3) Baby Arm Circles – 10 x 4 each side IC
(4) Imperial Walker – 10 x 4 IC
(5) Tempo Merkin – 10 x 4 IC
(6) Mountain Climbers – x10 IC
(7) Cherry Pickers – x5 IC

Mosey to Pool Wall – 5 wall-ups

Mosey to Recruiting Center – 5 burpees before crossing road

The Thang – Brickwork (1 CMU/PAX)

1. GOOD MORNING
10 GOOD MORNINGS
10 SINGLE-LEG SQUAT (BOTH SIDES)
10 GOOD MORNINGS
10 PLIO-MERKS (EACH SIDE)
10 GOOD MORNINGS
10 SINGLE-ARM ROWS (EACH SIDE)
10 GOOD MORNINGS

2. CMU 4 Corners (Move through corners clockwise)
Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

(10 count)

3. 4 STATIONS:
1. 20 Pull-ups (TIME KEEPER)
2. TIRE FLIP
3. CMU THRUSTERS
4. CMU LUNGES
ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

MARY:

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

MOLESKIN:

Prayed for Biohack’s surgery and family

ANNOUNCEMENTS:
Borg’s VQ, Colonel’s last day, Coffeeteria @Chick-Fil-A next Thursday

This Ain’t A Picnic

THE SCENE: Clear and 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow jog with cadence change up and high knees

Circle up:  SSH, Front Arm Circles, MorrocanNightClub

Dynamic stretches: 

  1. Twist flexors
  2. Scoop da rice

Indian Run to CMUs:

  1. Side shuffle til line passes
  2. Burpees til line passes
  3. Calf jumps til line passes

No recovery,  Grab 1 CMU – curl CMU up to chest and lower gradually to full extension, as PAXes jog back to the picnic tables

THA-THANG:  Circuit training using 4 Picnic tables, no recovery pauses.

Run timer – (target =approximately 1 minute run)  Modify = carry block

  1. Burnees out, recover jog back 
  2. Butt kicks out, recover jog back 
  3. High Skips out, recover jog back

“Merder-kin” table – Modify = Use different levels of table

  1. Merkins or Derkins
  2. Dips (Mods = lift one leg, use one arm)
  3. Plank with Oblique crunches

 Legs Table – Modify = Use different levels of table, carry block

  1. Box jumps
  2. Bulgarian split squats
  3. Squat/thrust with jump

Table of Abs-olution

  1. Jack Knives
  2. Windshield wiper
  3. V-up

Noodlegs Table – Modify = carry block

  1. Side step /knee up /thrust
  2. Forward step /knee up/ thrust
  3. Repeat Side step

COOL-O-RAMA:

Jog CMUs back to stack, Jog to CoT.

MARY:

PAXes crushed the Table of Abs-olution, so no Mary today.  Sweet!

CIRCLE OF TRUST/BOM:
Word – Jesus is Lord.  John 6:29  “This is the work of God – that you believe in the One He has sent.”

MOLESKIN:
Thanks for your amazing encouragement and participation on this my VQ.