F3 Knoxville

Tag: Snorkel

Flipping cards

THE SCENE: Breezy and in the 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Monkey humpers, merkins, big boys , burpees
THA-THANG:
Deck of cards on the tennis courts

  • Hearts – burpees
  • Diamond-merkins (4ct)
  • Spades -monkey humpers (4ct)
  • Clubs -big boys
  • Face cards are 15 reps
  • aces -21 reps
  • 7-10 card , do those reps
  • 2-6 cards , suicides w cones. Pull a 2, suicide 2 cones, pull a 6 suicide 6 cones. Etc…
  • joker-run to the pavalon and back
  • we got close to finishing the deck of cards. Lots of suicides and merkins in the front end of the stack ! Deck of cards is always great because you never know what is coming next.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
Let’s keep leading ! The only way to get better is to practice. Sign up to Q not only at the Bombshelter but sign up to Q at another  AO and lead a group of men you don’t know . It will only help you be a better leader.
MOLESKIN:
I think I am a social introvert. I like being social but I will never be that guy that will out talk you! I like being alone but only for short periods. Signing up to Q and leading workouts is good for me. It’s not my comfort zone to be in front of a bunch of people talking but leading workouts has helped me overcome those fears. I encourage everyone to get out there to lead! It’s what we are meant to do as men and men of action lead

Announcement s

convervgence this Saturday and the Equalizer launches in April during the week

Bodybuilder Blackjack

THE SCENE: 40ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

Ran the loop.

THA-THANG:
21’s on the hill of broken promises. 20 bodybuilders at the bottom. 1 get-up at the top.

MARY:
COUNT-OFF & NAME-O-RAMA
2!
CIRCLE OF TRUST/BOM:
MOLESKIN:
We got down through 13 bodybuilders/8 get-ups before time ran out. 132 bodybuilders, 36 get-ups and 4 miles.
ANNOUNCEMENTS:

Return of the Blocks

THE SCENE: High 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH

Little this/that

Michael Phelps

THA-THANG:

Mosey with CMUs to Suckmore

P1 runs up Suckmore and does shoulder exercise alternating each round. Carry the CMU up and down each time.

30 upright rows

30 OH presses

P2 is alternating each round AMRAP until P1 returns.

Squats

Leg lifts

Alternating lunges

BBS

MARY:
1 minute of LBCs
COUNT-OFF & NAME-O-RAMA
9 brothers.
CIRCLE OF TRUST/BOM:
I had nothing. Drifter stepped up and provided us with a nice Easter message from his recent study of Matthew. He spoke about certain flower up north that blooms early but is subsequently covered in snow. An allegory of Christ dying but leaving us with the hope of a new “spring” yet to come.
MOLESKIN:
I had a way worse routine planned. I’m thankful the blocks were returned so we could do my original idea. That bad one will probably be saved for the Burbs. I don’t want anyone to quit the Bomb Shelter…
ANNOUNCEMENTS:
Habit help is likely being cancelled this week.

Convergence beatdown at Lakeshore Park next Saturday the 31st followed by 3rd F at the Outlook on the strip.

Who’s on Q?

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (By Dreamer!)

  • SSH’s x20
  • Cherry Pickers x10
  • LBAC’s Fwd/Rev
  • Tempo Merkins x 10

THA-THANG:
The Escalator

From the AO to the parking lot for the middle school baseball field and back to the AO (adding an exercise each 100 yards or so and then dropping one off on the way back)

    • 10 Burpees
    • 20 Star Jacks
    • 30 Merkins
    • 40 Squats

The Quarter Pounder w/ Cheese

Bernie there and run back to the start (10,25,50,75,100)

    • 10 Yards (Burpees) x10
    • 25 Yards (Merkins) x25
    • 50 Yards (Squats) x50
    • 75 Yards (Mtn. Climbers 4xCount) x75
    • 100 Yards (Big Boys) x100

MARY:
Ab-kraken ( LBC’s, V-Up, BB’s, Flutters, LBC’s, V-Up, BB’s, Flutters)
COUNT-OFF & NAME-O-RAMA
Abscess, Backup, Butterfingers, Dreamer, Drifter, Fins, Hammy, Moses, Pinocchio, Proton, Snorkel, Woodshack,
CIRCLE OF TRUST/BOM:
Men spend their live in anticipations, in determining to be vastly happy at some period or other, when they have time.  But the present time has one advantage over every other: it is our own.      -Charles C. Colton
MOLESKIN:
I’ve been working quite a bit lately and this Q sorta slipped my mind.  However, as with all of life’s unexpected moments we always have the choice of how we react.  What a great lesson we can all learn when we stop to listen, ask for help, and rely on our fellow HIM’s.  Thank you all for your help today and every day!  -Butterfingers 🙂

The Dirty Thirty

THE SCENE
63 and breezy

 

THA-THANG
Warm up ruck in the neighborhood (1.5 mile)

Muster on the side of the YMCA at the pull-up bars.

Dirty Thirty
Perform the following circuit.  First time through x30 reps of each the “dirty dozen” exercises, no breaks between exercises.  After completing the first round ruck the parking lot/Lover’s Lane loop.  For the second round perform x15 reps of each exercise.  Then ruck the park loop.

Exercises (all with ruck on except the Toe-to-Bar):

  1. Bent Over Rows
  2. Squats
  3. Upright Rows
  4. Tricep Presses
  5. Curls
  6. Ruck Thrusters
  7. Merkins
  8. Ruck Get Ups
  9. 4ct Mountain Climbers
  10. Overhead Press
  11. Toe-to-Bar
  12. Bear Crawl

 

MARY:
4ct Flutter Kicks x30 IC
4ct Flutter Kicks x30 IC

 

That’s just under 4 miles rucking with 555 reps total for the exercises.