F3 Knoxville

Tag: Squirts

45 Minutes by the Rock Pile

THE SCENE: Humid, Gloomy, Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nordic Tracks, Side Straddle Hops

THA-THANG:
2 line mosey to the rock pile where we completed a Tabata style work out, 45 seconds of work, 15 seconds of rest. 4 rounds of each exercise

  • Plyo Wide Squats with a Rock
  • Mericans with a Frog
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
  • 4 lunges forward with the rock above the head, 4 reverse lunges with an overhead press
  • Plank alternating one leg pull in, crossover, extend out
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
  • Burpees
  • Dips
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats

Indian Run back to the AO

MARY:
No time for mary

CIRCLE OF TRUST/BOM:
Growing in Christ and becoming a Man after God’s on heard begins in everyday small decisions of obedience and discipline.

Co-Workers

THE SCENE: Bizarro winter warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Woodshack’s Hungry Hippos x 2 rounds

THA-THANG:

Suicides on the Educator:
12 Wide Merkins
Run halfway up, 12 incline LBC
12 One-handed Merkins
Run all the way up, 12 thruster Merkins
Drop reps by 1 each time
Gap jumps over path x 20

MARY:
Boat for 1 minute to cash out
COUNT-OFF & NAME-O-RAMA
11 including 2 FNG Squirts and Handy
CIRCLE OF TRUST/BOM:

With some time off really take the time to appreciate the people that will surround you the next few days. Sometimes we are too rushed or stressed or self-consumed to stop and actually listen to another person. Bask in the conversations and really hear what the people closest to you have to say. Try to understand how they see the world and relate to them in a new way.

MOLESKIN:

Bomb Shelter rucking crew tore it up beforehand too with some good PT.

ANNOUNCEMENTS: