F3 Knoxville

Tag: Tractor

[karns-otb] OTB 1

AO: karns-otb
Q: Betty
PAX: Appleseed (Jon Smith), fast-n-easy (Nate Votta), Gmail, Biohazard (Jay Shepherd), Dumpster Dive, Mermaid, Honeydew, Tractor, KickFlip, Voodoo, Eliza, Ocho, Baby Boomer, Sawdust, Commission, Noodles, Power Wheels
FNGs: 1 Power Wheels
COUNT: 18
WARMUP:
SSH, Cherry Pickers, Inch Worms, Tempo Squats, Merkins, Imperial Walkers, Willy Mayes
THE THANG:
Mosey to the Kindergarten Pickup Line for some 11’s
Top Half of a Burpee (some debate was had)
LBC’s

Mosey to cafeteria doors for a 4 corners workout
Corner 1- 10 Hand Release Merkins/10 4-count flutter kicks
Corner 2- 10 4-count SSH/10 Inch Worms
Corner 3- 10 Squats/10 4-count mountain climbers
Corner 4- 10 Iron Mikes/10 4 count shoulder taps

Mosey to the hill behind the tennis courts
At the bottom: 15 big boy situps
Bear crawls up the hill
At the top 5 burpees
Crawl bear down the hill
Repeat 2 # of times

Exploration mosey around the field house with some stairs and a kickflip pushing a voodoo on a sled. Also, some bear crawls were had.

MARY:
No time, back to flag just in time
ANNOUNCEMENTS:
The next OTB will be next Wednesday 10-11-23
COT:
“Don’t ever prejudge who can and cannot make an impact on your life. Even the most unlikely of people can turn out to be instrumental in your journey.” -Cameron Hanes

A nice tailgate coffeeteria was had after with some great mumble chatter. See you all again soon.

Dry Heaver

THE SCENE: Humid as all get out but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30, windmills x 10 IC, Cherry Pickersx 10 IC, Seal Claps–>Manly Arm rot (B)–> OH Press–>OH Claps, Circle round the back claps all x 10 IC
THA-THANG:

  • Run and every 0.25 miles add a exercise and up reps x 25
  • 25 MKNS,,,50 Bonnie Blairs DC, 75 Apollo Ohnos, 100 calf raises, 125 plankl jacks, 150 SSH’s, 175 Freddy Mercuries, 200 Nolan Ryan’s, 225 Imperial Walkers….250 sqts….we didn’t finish the group was dragging in the impossible humidity and our FNG was dry heaving
  • lMARY:
    no time for her
    COUNT-OFF & NAME-O-RAMA
    Natty, Herbie, Tractor, Spellcheck, Q*Bert (FNG)
    CIRCLE OF TRUST/BOM:
    Crush negativity, make no excuses
    MOLESKIN:
    prayers for fallen friends, healing for Tractor’s in-laws, teachers and students, those struggling inside
    ANNOUNCEMENTS:
    Natty for President…my slogan…”No Whammies”

IronPAX revisited

THE SCENE: Light rain, 68°F, Feels like 69°F, Humidity 93%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x LBAC forward and backwards
  • 15x squats
  • 15x SSH

THA-THANG:
EMOM (called by app)- 3 burpees

  • 50 Hand Release Release Merkins
  • 100 Leg Raises
  • 150 Jungle Boi squats, 2 hands on ground
  • 200 Big Boy Sit-ups
  • 250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The first week of school is always about transitions. Getting back into the groove of school, new classes, new school and general changes. Find ways to encourage and lift those up who are having a difficult time adjusting.
MOLESKIN:

ANNOUNCEMENTS:
CSAUP on Aug 21

5k at PHS on Aug 14

The Wrecktangle

THE SCENE: Humid, clear and lonely
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Tempo SQTS x10, 5 Burpees OYO, Imp SQT Walkers x 10 IC, Toy Soldiers x 10 IC, Windmills x 10 IC,
THA-THANG:
Mosey to the Football field (aka Wrecktangle)

  • ROUND 1:  In Endzone AM Hammers x 20–> sprint 40 yds to other end of the EZ and do 20 Burpees–> Bear Crawl 30 yds and perform Sumo Sqts with leg lift–> Lunge walk 30 yds and do Imp Walkers x 20–> Broad JMP 30 yds to EZ and do Crunchy Frogs x 20–>Sprint 40 yds opp end of EZ for 4 CT MMakers x 20–> back pedal 30 yds and do 20 MKNS, wheelbarrow with partner 30 yds and do 20 Monkey Humpers IC–> crab walk 30 yds and repeato AM Hammers x 20.
  • ROUND to repeat same steps in between exercises (bear crawls, lunge walks, broad jmps, etc) but change station exercises (all x 20):  8 CT MMakers, Bobby Hurleys, SSH, BBS, Plank Jacks, Wheelbarrow (2nd partner), High Knee Taps
  • Mosey to new front steps:  Perform step ups through the set, step downs and 5 box jmps, repeato 5 x
  • do 20 Heel rises over steps
  • lMARY:
    Flutters, Dollies, Tempo SQTS, Gas Pumps, Supermans, Bird Dogs, Good Morning Abbies, Captain Thors
    COUNT-OFF & NAME-O-RAMA
    Natty, Hamm, Simmons, Tractor
    CIRCLE OF TRUST/BOM:
    Ecclesiasties3:1-22
    MOLESKIN:
    Keep praying for Spellcheck’s wife, all travelers, new grads
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tuesday Q…but on a Thursday

THE SCENE: 46 for some reason??
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees – purposeful punishment

Shoulder shredder, overhead, cherry picker, chinooks, cherry picker,  reverse chinooks, cherry picker,  MARS, cherry picker, bakerds, cherry picker

tempo squats

tempo Merkins
THA-THANG:

mosey to the football field and take a lap.

Bear Crawl 10,20,30,40,50 and then back.  Stopping on the yard lines and doing that many BBS, next round, Hand release Merkins, then Squats

Man-makers to fill the gap

MARY:
Abs in distress, no touching the ground, Flutter, Box Cutter, Freddie Mercury, Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs getting better
CIRCLE OF TRUST/BOM:
Don’t be like someone else, be like you!
MOLESKIN:

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