F3 Knoxville

Tag: Toe Pick

21’s

THE SCENE: 65 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers 6
  • SSH 21
  • baby arm circles
    • forward 21
    • backwards 21
  • Overhead claps 21

THA-THANG:
Mosey to the parking lot

  • 5 burpees at the first light pole
  • 10 squats at the next light pole
  • Mosey to the lower stairway
  • 21’s merkins and squats your choice.
  • 1 at the bottom and 20 up at the rock
    • then 2 at bottom and 19 at tome etc
  • We had to stopp for time and mosey back to AO

MARY:

  • Flutter kicks
  • Spiderman’s merkins

 

COUNT-OFF & NAME-O-RAMA
8 HIM’s
CIRCLE OF TRUST/BOM:
Thankful for all the men in F3 that push me and make me a better man. Iron sharpens Iron and that has been true for me over the past few months. I wouldn’t be faithfully working out like I am if I didn’t have you men helping and holding me accountable to working out! Thankful for F3!

Hang in There

THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Windmill (4ct) IC x 10
  • Imperial Walker (4ct) IC x 15
  • Merkins (4ct) IC x 10
  • DogPound Classic – Cherry Picker IC x 5 <- On a 4 ct

THA-THANG:
Grab a CMU

  • Mosey to the “Boat”
    • COLT 45’s
  • Mosey to base of Matterhorn
    • 20 Tri-cep extensions/20 Merkins on the block
  • Mosey to the Pav-a-Lon
    • COVID caution Partner Workout “Hang in there”
      • EMOM Work out
      • Partner A – 5 Burpees/5 Thrusters w/ personal CMU
      • Partner B – Hangs from the rafters
      • Switch every minute for 16 minutes
      • Modified a couple of rounds to 7 & 7, then 10 Thrusters/5 Burpees & and then to plank w/ feet on the block instead of hangs
  • Mosey to base of Matterhorn
    • 20 Merkins on Block
  • Mosey back to AO

MARY:

  • Heel Tap Mountain Climbers OYO x 25
  • Merkins OYO x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Work has been thrust into hyper drive lately and has taken a considerable amount of energy to manage. It’s a great reminder of how easy it is to allow work to become the center of our Concentrica. It will push out God, our M, our 2.0’s and our friends if we allow it to. An after thought I had is that we will never be in perfect balance all of the time. There will certainly be times that one thing or another will require a significant amount more of our time and attention. We just have to recognize it and realign ourselves with our most important relationships first.

MOLESKIN:
Good turn out today, Betty was visiting from JUCO & Gibbler was drifting through sporting a new “COVID-Goatee” while making his rounds as per usual. Junk came in clutch with the Co-Q to keep it fresh. Noted: WaxJob doesn’t like rain jackets.

ANNOUNCEMENTS:
Murph Challenge on Memorial Day 6a — Check email for Tennessee Convergence, National Convergence, etc

COVID by the Cove

THE SCENE: 40s and clear. Atypical May morning. Isn’t that funny? Simply adding or removing a space completely reverses the meaning of that sentence….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
Rockettes x15 IC
Hammy Crampers x10 IC each leg
Monkey Humpers 4ct x20 IC
LBAC x 20 each way
OHC x 20

THA-THANG:
Grab a CMU and head to the bottom of the Matterhorn

COVID-19 workout – 19 reps of each:
Curls (4ct)
OHP (one arm, 19 each)
V-Ups
Iron Mikes
Decline merkins

Of course, COVID-19 leads to Respiratory Distress:
AYG to the top of Matterhorn.
30s stargazer OYO, then plank for the 6.

Return to the bottom of the hill, R&R

Mosey back to AO, curls and OHP on the way.
MARY:
4-ct crunches IC x25
Flutter Kicks IC x25
Side Crunch IC x15 each side

COUNT-OFF & NAME-O-RAMA
<10 plus a couple spares.... CIRCLE OF TRUST/BOM:
Urban legend says it takes 21 days to form a habit. Of course, this is an overgeneralization, but… Lockdown was more than 21 days. What habits did you form? Maybe some good, maybe some bad… Step back and evaluate. As things loosen up over the coming days/weeks, make the effort to keep the good and do away with the bad!
MOLESKIN:
One of my bad habits was not working out… That second trip up the matterhorn this morning was a painful reminder of that.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.