F3 Knoxville

Tag: Snowbird

Choir Boy’s Night Out

THE SCENE: Oh the weather outside is … weather

F3 WELCOME & DISCLAIMER Done and done well-ish

WARM-O-RAMA:

Typical Blindside warm-up: 

SSH IC x25 | LBAC IC x10 each way | Little of this, little of that | Cherry Pickers IC x5 

THA-THANG:

Mosey to Flagpole for what is definitely NOT Ghostman Baseball, but a new routine that will be called “Choir Boy’s Night Out,” since no one scores during this routine. 

Partner up. One partner stays at the Flagpole and does an ab circuit OYO, while the other takes off. Run to “1st Base” does the exercises, returns, and partners swap. Next round go to 1st then 2nd, Final round includes 1st, 2nd, and then 3rd. No one scores. 

  • Exercises at each base 
    • 1st: 10 Merkins, 10 BBS, 10 Squats 
    • 2nd: 20 Merkins, 20 BBS, 20 Squats
    • 3rd: 30 Merkins, 30 BBS, 30 Squats 
  • Ab Circut at Flagpole
    • V-ups
    • Hello Dollys 
    • Heel Touches 
  • When the majority of the PAX returns, turn around and pick up the SIX and help finish the work
    • Fellowship Mosey™ back to the Flagpole 

Just enough time for a round of 7s at the Flagpole:

  • Dips 
  • Shoulder Taps (2-count)

Fellowship Mosey™ back to the AO

MARY:

A short session of SWB (Stretching with Blindside)

COUNT-OFF & NAME-O-RAMA

9 HIMs; 0 FNGs; 3 Pre-Ruckers 

CIRCLE OF TRUST/BOM:

Hell on earth is meeting the man you COULD’VE been. 

ANNOUNCEMENTS:

F3Knoxville Family Picnic this Sunday, Sept. 11th, sign up link on Slack

9/11 Memorial climbs are available, see Slack for details 

Shovelflag Handover at the DogPound on Thursday, September 22nd

Brolympics Nov. 5th at the Asylum AO, 0645 start time. Look for a signup link soon.

F3 – A Spectator Sport?

THE SCENE: It must’ve been one, because it’s the first time I recall having spectators at an Equalizer workout that weren’t homeless, high, or both.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Rockettes IC

THA-THANG:

40 on. 20 off. Three rounds.

  • Jump Squat
  • Diamond Merkin
  • Freddie Mercury
  • SSH
  • Lunge
  • Box Cutters
  • Hang/PullUp
  • Lateral Lunge
  • Side Plank Left
  • Mtn Climbers
  • Side Plank Right
  • Bridge
  • Split Squat Left
  • Split Squat Right
  • Wide Merkin

MARY:

  • Hello Dolly IC | American Hammers IC
  • Flutter Kicks IC 
  • V-Ups | Stargazer IC x1

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Discomfort is the price for growth. @JeffHenderson

Time is a Flat Circle at The Equalizer

THE SCENE: Good weather, looks like we got a break from the humidity (@ least that’s what Mike Witcher was saying on WBIR…)
F3 WELCOME & DISCLAIMER Done, but over some chatter from the PAX, disclaimer still counts… I think
WARM-O-RAMA:
Typical Blindside-y warmup –> SSH IC x25 | LBAC IC x10EW | Tempo Squats IC x10
THA-THANG:
All “Timing-Type” routines this morning.

Tabata (30 seconds of work, 15 seconds of rest) x8 for 3 rounds with a lap down and around Stonehenge after each round at the SplashPad

  • Freddie Mercury
  • Imperial Squat Walkers
  • LBCs

AMRAP (As Many Rounds As Possible) 7 mins at the Bathhouse

  • 5 Pull-ups
  • 10 Merkins
  • 15 BBS

EMOM (Every Minute On the Minute) 5 rounds at the FlagPole

  • 5 Box Jumps
  • 10 Squats
  • 15 SSH

MARY:
Fellowship Mosey (TM) from Flagpole to AO turned into a JailBreak run because the AOQ (not the QIC of the workout) needed to leave early … hmm not protocol I don’t think…
COUNT-OFF & NAME-O-RAMA
12 HIMs; 0 FNGs; 3 Pre-Ruckers
CIRCLE OF TRUST/BOM:
I have a Daily Men’s Devotional on the middle console of my van. My thought of having it there was that I will see it every day and read the paragraph and prayer for each day one of the times I am getting in and out of the van. Because I am not the *best* at follow-through, I usually only actually read it once or twice a week. It’s there every day and I see it, but I have stopped seeing it. It has become like a pebble in your shoe. At first, it is annoying and you notice it constantly. However, after a while, you get used to it and stopped noticing it.

All this to say, I need to be better with my prayer life. I have gone in spurts of praying every day, but it almost never lasts. Speak it into existence, right?!

Under a school bus

THE SCENE: humid …. what else did you expect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
none, run to get a CMU

The Thang

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

MODIFIED VERSION OF FAT COE SANDWICH

and Other Modifications by Dr. Marc (F3 ScarU)

The Thang

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

Brenton – 3 rounds:

  1. 100 foot mosey/lunge walk/back pedal
  2. 100 foot mosey/lunge walk/back pedal
    • Perform 3 merkins halfway through

Coe – 5 rounds:

  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

CIRCLE OF TRUST/BOM:
Be here every Monday to get stronger.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

What are Double Shots of Jacks?

THE SCENE: Fantastic.  Got to see some stars – but not stargazers
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
SSH IC, Cherry Pickers IC, Tie Fighters IC, Grady Corns IC

Mosey to the boat ramp
THA-THANG:
Set 1 AMRAP (10 Count Each, 10 minutes time):
– Smurf Jacks
– CDDs
– Squat Thrusts
– Flutter Kicks (4 count)
– Burpees

Mosey to Stonehenge

Set 2 AMRAP (10 Count Each, 10 minutes time):
– Mountain Climbers (2=1)
– I’d rather do blockees (Double Shots of Jack)
– Bobby (Only a face a mother could love) Hurleys
– Big Boy Sit Ups (not British Broadcasting Corporation)

Mosey to Tennis Court

Set 3 AMRAP (10 Count Each, 8 minutes time):
– Bear Crawl Sideline to Sideline
– Wide-armed (Not 1 armed) Merkins
– Reverse Lunges (2=1)
– LBCs

2 Minutes of Suicide Ladders
– Shoulder Taps at each return to side line (5, 10, 15, 20, 15, 10, 5)

MARY:
Ring of Fire to 5 merkins
COUNT-OFF & NAME-O-RAMA
12 PAX! No FNGs Not sure why but the site is changing Lilo to Usage?
CIRCLE OF TRUST/BOM:
Be consistent with everything you do.
MOLESKIN:
Ribbed’s wife in healing and wisdom
ANNOUNCEMENTS:
See Slack, so many things, it’s awesome.