F3 Knoxville

Tag: Snowbird

Proton Can Do More Burpees in 40 seconds…

THE SCENE: Exceptionally comfortable until we started working…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Picker IC | Windmills IC
  • Grady Corns IC | Rockettes IC
  • SSH IC

THA-THANG:

40sec on each exercise. 20sec rest. Do a round, then take 3,2,1 CW laps around track. Stations included:

  • Lunges
  • Monkey Humpers
  • Squats
  • Burpees
  • Mountain Climbers
  • Flutter Kicks
  • Imperial Walkers

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Figure 4

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  “Do the right thing, for the right reasons, and you will win in the end.” –Jocko

PRAYER

Chasing Light Poles

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees.  Run to the next light pole and do the same set of exercises, same reps.  Run to the next light pole, etc.  Once back at the first pole, do 23 SSHs on a 4 count.  Then repeat until time.  There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways.  Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27.  Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow.  Be nice to your wives, especially if you have kids and are busy.  Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday

It’s Gonna Be May (Metric)

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER Done.
WARM-O-RAMA:
Warm ups? We don’t need know stinkin’ warm ups
THA-THANG:
May Metric Workout

MARY: None
Insert information about any additional post-THANG work (if applicable). None
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
“You are not here merely to make a living. You are here in order to enable the world to live more amply, with greater vision, with a finer spirit of hope and achievement. You are here to enrich the world, and you impoverish yourself if you forget the errand.” Woodrow Wilson
MOLESKIN:
Some HIM stuff went down. TCLAPS to Stripped and Mouthwash for changing Choir Boys flat tire. No third leg was affected.
ANNOUNCEMENTS:
Hardship Hill and something else.

10 Stations; Several Miles

THE SCENE: Clear and chilly morning. Meteor Shower was spotted by some

F3 WELCOME & DISCLAIMER: Done by AOQ while the Q finished laying out cardboard, I’m assuming it was done satisfactorily. 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Start at Flagpole, 10 Stations, run inbetween, 2 laps 

Stations:

  1. Coupon Curls 30 (120)
  2. Squats 40 (160)
  3. Merkins 20 (80)
  4. Side Straddle Hops 20. (80)
  5. Imperial Walkers 40 (160)
  6. LBCs 40. (160)
  7. One Legged Mekins (alternate every 10) 20 (80)
  8. Flutter Kicks 30 (120)
  9. Freddie Mercurys 40 (160)
  10. Bobby Hurleys 20 (80)

Farmer Carry Partners:

  • One partner carries both CMUs clockwise around track
  • Other starts running counterclockwise
  • Switch when you meet
  • 2 Runs, 2 Carries

MARY:

PAX-led Mary at the Flagpole, Fellowship Mosey™ back to Shovel-Flag

COUNT-OFF & NAME-O-RAMA

15 HIMs. 4 PreRuckers. 0 FNGs

CIRCLE OF TRUST/BOM:

Hope is not a plan

ANNOUNCEMENTS:

Hardship Hill Sponsors! 

Part of Your World

THE SCENE: Cool, but Spring
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
SSHs,Tempo Squats,Tempo Merkins, Gradycorns, Cherry Pickers
THA-THANG:
Insert information about the workout.

Circuit 1 (12 minutes) 12 reps each, rotate through
CMU Chest Press
CMU Overhead Press
Block Merkin
Shoulder Taps
Rest (1 minute)

Circuit 2 (12 minutes) 12 reps each except LBCs, rotate through
Lunges
Goblet Squat
Murder Bunnies
LBCs 25 reps
Rest (1 minute)

Circuit 3 (12 minutes) 12 reps each except LBCs, rotate through (Made it around 7 due to time check)
CMU Curls
CMU extensions
Blockees
American Hammers

MARY:
Flutter kicks for a minute
COUNT-OFF & NAME-O-RAMA
9
CIRCLE OF TRUST/BOM:
Be compassionate

MOLESKIN:

ANNOUNCEMENTS:
EFHR Friday 4/14 8p-12a