F3 Knoxville

Tag: Sty

Q-nniversary

THE SCENE: As expected. Hot. It’s summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today is the 1 year anniversary of my very first Q…
3x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
6x: Burpee, HR Merkin, Failure to Launch, Donkey Kick
5x: Burpee, HR Merkin, Failure to Launch, Donkey Kick

THA-THANG:
Mosey to cones and partner up.
Broken wheelbarrow: only one handle. Other leg flaps in the breeze.
BW to first cone, 3 merkins. Second cone, 6 merkins. Third cone 5 merkins. Switch legs and repeat for cone 4, 5, 6.
Switch partners and BW back
Lots of modifying going on, including the Q. Next time switch partners too instead of just switching legs.

Grab 2 hand-size rocks and mosey to the maintenance building, stopping halfway for overhead reach with coupons x10 IC.

At the maintenance building, grab 2 landscape CMUs for Rock the Block merkins:
Start in plank with hands on 2 blocks (rough side up). As called, keep plank and rotate blocks forward, backward, in, or out followed by a merkin.
Follow Q until smoked.

Pair up in groups of 3. One man carries CMU to top of hill, one man keeps hand-size coupons, one man running.
Dora style exercises, 165 each. Makes Three hundred and sixty fives.
Top of the hill:
Fwd raise
Bent over row
Tricep Extension

Bottom of hill:
Flys
Side raise
Shoulder press

Mosey back to the AO, stopping halfway for overhead reach with coupons x10 IC.

MARY:
Dagnabbit, outta time!
COUNT-OFF & NAME-O-RAMA
Almost had 13 PAX on Friday the 13th… Until Trolley rolled in.
CIRCLE OF TRUST/BOM:
Nothing profound, just encouragement to step in and Q. The hardest part is signing up. After that, anyone will be happy to help you out however much you need. It’s good for us, good for you!
MOLESKIN:
Appreciate the Super Ocho folks rolling through today! Some of you guys are starting to look tired…
ANNOUNCEMENTS:
3rd F coming up soon! Details to follow.

Be like a kid, be resilient

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

  • 10 cones
  • 1 mr spectacular and suicide the 10 cones spread across the Parking lot
  • 2 mr spectacular and 9 cone suicide
  • Ascending and descending w both totaling 11
  • We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

aye !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7-11

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir IC x 10
  • SH Taps IC x 10
  • HR Merkins IC x 10
  • Plank Jacks IC x 10

THA-THANG:
Mosey with CMU to the rink. For some Ascending and Descending 7’s/11’s

  • 7’s HR Merkins
  • 11’s Curlz
  • 7’s Hand Slap Merkins
  • 11’s Flamingo
  • 7’s Burpees
  • 11’s Bobby Brick Hurley

MARY:
A couple of Caterpillar Merkin Tapouts.
COUNT-OFF & NAME-O-RAMA
13 Strong
CIRCLE OF TRUST/BOM:
Today I get to celebrate 9 years with my bride. We’ve had a lot of highs and lows. But I am so thankful for the time we have had so far.
MOLESKIN:
SuperOcho was running through again, the PAX bucked the 7/11 concept at first, but eventually we got some good work in.
ANNOUNCEMENTS:

Thunderstruck 2.0 version

THE SCENE: 85 cloudy and thunder
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the cones

1 burpee

Stretches toes to top

1 burpee

Stop and wiggle with it

1 burpee

Imperial Walkers

1 burpee

Bruce Lee Merkins

1 burpee

THA-THANG:

SWAT Sniper

1 burpee

Animal games, 1 burpee after each

  • Bear crawl tag
  • Frog hops
  • Duck Walks
  • Bunny hops
  • Gorilla walks

SPUD

1 burpee

Sponge relay

1 burpee

COUNT-OFF & NAME-O-RAMA

This took awhile as we had multiple Friendly New Kids (FNK) to name, but it was fun.

CIRCLE OF TRUST/BOM:
“greatest teacher failure is” – Yoda

I was watching Star Wars and Yoda told Luke Skywalker this quote.  It means that when we try something we may fail, but we learn from those failures, and we get back up and try again.  What did we learn if we fail?  We learn not to do it that way.  What if we learn if we don’t try?  Nothing, and again we have failed.  I encourage each of you to go out and fail, learn from it, and do it again.

2.0s in attendance were Charger, Fierce, Herminey, Leah, Chicken Nugget, Tumbler, Danger, Camelback, Jump Shot, Yoda, Champ, Warrior, Speed Demon, Brotherman, Stryker, and Haley.

MOLESKIN:
Lots of thunder but the 2.0s powered through and were super pumped to participate and get named.

I also have a confession to make, I dropped the ball and 2.0 workouts got put on the back burner for far too long.  I feel bad and I promise not to let it happen again.

 

Choose to be nice.

THE SCENE: 75 degrees, muggy, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 20 (IC)
-Mosey around the parking lot
-Squats x 20 (IC)
-Supermans x 10 (IC)

THA-THANG:
Mosey to the trail around the pond, take 4 laps stopping at the Pain Stations.

  • Cone 1: CCD’s x 20
  • Cone 2: Iron Mikes x 20 (total)
  • Cone 3: Merkins x 20
  • Cone 4: Jump Squats x 20
  • Cone 5: Double Burpees x 5
  • Cone 6: BBS’s x 20

MARY:
No Time for Mary.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You ever wonder why kindness isn’t always our “go-to” MO when interacting on a daily basis? It seems when we let our guard down we end up treating people with rudeness at the very least.  Often times we can be just downright mean.  And generally, if we have time to stop and think about it we realize that’s not how we should be.  We know it.  It’s simple. But, that doesn’t stop us from falling into the trap.  So, I encourage and challenge you to BE INTENTIONAL about being nice.  Make the CHOICE.  Make the PROMISE.  Start now and commit to BE NICE for 1 day.  No knee-jerk reactions.  No rudeness.  Slow down and be kind.   And then, do it again tomorrow
MOLESKIN:
We got three miles in this morning and kept the heart rate up. Way to go PAX!