F3 Knoxville

Tag: Tweet-E

Throwback Thursday Beatdown

THE SCENE:
 60 degrees and clear. A perfect morning for a workout

F3 WELCOME & DISCLAIMER

Welcomed everyone. No FNG’s everyone knew what to expect.

WARM-O-RAMA:

Butt-Kickers to middle of parking lot, Bernie Sanders back to tennis court.
Side shuffle to middle of parking lot then side shuffle back.
Quick simple and to the point

THA-THANG:

First section
Mosey to the roller hockey court.
The workout is a round of 11’s.
Start with 1 Burpee then run across court and do 10 merkins.
Run back across the court and do 2 Burpees then back across and do 9 merkins.
Repeat this until you get to 10 burpees and 1 merkin.

Second section
Mosey to the track.
Do 3 Laps around the track
Lap 1 stop at each cone and do 10 reps of each exercise
Lap 2 stop at each cone and do 20 reps of each exercise
Lap 3 Jog around to complete the 1 mile of running

There were 4 cones spread out along the track.
1st cone was Merkins
2nd cone was Big Boy Sit-ups
3rd cone was Plank Jacks (4 count)
4th cone was Iron Mikes

Third Section of the workout
Mosey back to the hockey court.
The workout is a round of 11’s.
Start with 1 Air Squat then run across court and do 10 lunges (1 per leg counts as one rep) 
Run back across court and do  2 Air Squats then run across court and do 9 lunges (1 per leg counts as one rep)
Repeat this until you get to 10 Air Squats and 1 lunge

Last section of the workout
Mosey back to the AO
Cash out ring of fire
Everyone holds a plank. Each person starts with 1 Merkin then the Pax to their right does one Merkin.
Each time around the circle the number of Merkins increases by 1. We went 6 rounds.

MARY:

Nothing I can think of at the moment.


COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Everyone has life happen and it is not always easy or what we expected. Don’t feel ashamed to rely on your brothers to help out. Life is much more enjoyable when you do it with other people. We were not created to go at it alone.

MOLESKIN:
Thanks for coming out Cyclops, from The Fort

ANNOUNCEMENTS:

Convergence on August 10th. Great way to fellowship all the other AO’s.

Sled 2.0

  • THE SCENE: humid, until it rained, then it was real humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    The pax had some quick stretching while we went through the different stations
    THA-THANG:
    7 pain stations consisting of:
  • 20 burpees 20 plank jacks
  • 30 sec electric chair 30 sec plank hold with rucks
  • 20 sandbag squats 100ft sandbag sled drag
  • 20 diamond merkins 15 COBRA merkins each arm
  • 20 squirls 20 bent rows with sandbag
  • 20 stocky balbowas 10 rep shoulder blasters with pre rocks
  • 20 bbs 20 v ups with pre rocks

Pax had 3.5 minutes at each station with a battle buddy to get AMRAP of each excersize

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Part of a sermon from last Sunday, if we aren’t in Gods word consistently our default will become self worship. Truth is found in Gods word and we need to live our lives with the idea there is something bigger than us in this world. When we live as though we are the center of the universe it leads to a miserable and stale existence.
MOLESKIN:
We prayed for lady junk who is starting chemo soon and for tweet-e’s friend Kyle who is going through a 12 step program currently.
ANNOUNCEMENTS:

4th o’July Round Robin Q

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

SSH

OYO stretch

high knees

butt kickers

  • THA-THANG:
  • Ribbed- 11’s
  • Frosty- DORA 321
  • Crossbar – 1776
  • Tweet-E – Tweety’ corner

MARY:

  • Flutter kicks
  • Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom.  Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q.  See you soon brother!

ANNOUNCEMENTS:

RAW

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload the heavy crap from the vehicles to the outhouse
THA-THANG:
All movements to be done slowly and with concentration on form over number of reps.

  • Sandbag bench press
  • Incline merkins
  • Dumbell flies (tree huggers)
  • Hammer curls
  • Bent over rows
  • Curls
  • Lateral raises
  • Overhead press
  • Shrugs
  • High raises

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Slow down and concentrate on what God is telling or showing you.   Quality not quantity is more important
MOLESKIN:

ANNOUNCEMENTS:
Bartman organizing a softball game this Saturday

 

Possibly starting an evening workout at the dog pound or truck stop

Standing O for the Sunrise

THE SCENE: Typical July morning. Except it’s May.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x33 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
Failure to Launch x8
Travoltas x10 IC each side
Mountain Parker x15 IC
Hindurkins x10 IC

THA-THANG:
Mosey to the hill by the boats for 7s:
Bottom of the hill: Diamond Merkins. Top: 4-ct Iron Mikes

Mosey to the opposite side of the loop
Grab a battle buddy for Broken Wheelbarrow – Partner holds only one leg.
10 yards, 5 merkins. 10 more yards, 5 more merkins.
Swap roles with battle buddy for the return trip.
R&R, this time with other leg.

Mosey around and up the hill to the Tavern.
Face the sunrise for 4-ct Overhead Claps x40 IC
Bear crawl back down the hill (including the stairs!)

Battle buddy up again for Dora style: 50 Merkins, 100 BBS, 150 Squats
Moving partner crab walk to the concrete, run back.

Mosey back toward the AO, pausing at the boats to line up for Blacksnake.

MARY:
No time left today, unfortunately!
COUNT-OFF & NAME-O-RAMA
12 HIMs today… No FNGs.
CIRCLE OF TRUST/BOM:
We took in the beauty of this morning’s sunrise from the high point by the restaurant as we did our overhead claps. God as put beauty in the world all around us, both for our enjoyment and to point to Him. Take time today and look for that beauty, especially in places where you may not appreciate it every day. Really look into your wife’s eyes as she talks about her day. Marvel at the delicacy and tinyness of your baby’s toes as you change a diaper. Check out the rainbow swirls and patterns in the oily puddle of condensation runoff from your car A/C…

MOLESKIN:
Just noticed yesterday that they’ve added FTLs on the Exicon… It’s F3 official!
ANNOUNCEMENTS:
Prayers for Britt, Jessie, and the Thacker family