F3 Knoxville

Tag: Walt

Cardio heavy

THE SCENE: A nice bite in the air, but what stood out there was no one else running
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s all on point , cherry pickers, 21s all together
THA-THANG:

Thang 1

Mosey to stop sign by bathrooms

13 Perfect Merkins ( HR Merkin + shoulder taps) – run to top of stairs and back- repeat for time

Thang 2

Mosey to ceader hill

40,30,20,10 Merkins at base

Run to top of hill at Ray Ave  and back

Thang 3

Mosey to track

10,20,30,40 BBS

Run 100m

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

9/21 Arsenal

THE SCENE: Cool. Has fall arrived?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mosey a lap
THA-THANG:

Partner up, one partner runs clockwise, the other heads the opposite direction. One PAX is double farmer carrying CMUs. When partners meet, they do 15 CMU goblet squats and 10 CMU BBS. They switch who is running and who is carrying and continue. We did this for half a mile.

Dora 7s

still partnered up, Dora 7s on the stairs. Each partner counts up with thrusters at the track, while the other does thigh masters at base of stairs.

 

 

MARY:
1/2 mile mosey, PAX roulette.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
It never gets easier. You get better
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kushti Inspired Workout

THE SCENE: Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Tempo Squats, 10 Fwd/Bwd LBAC’s, 5 Hindu Merkins, 5 Deep Knee Bend, 5 Hindu Burpees
THA-THANG:

Church Parking Lot (8 Stations) Rep count starting at 1 and increase by one each time

Exercise at Every other Parking Spot

R1: Bear Crawl – Deep Knee Bend, R2: Frog Jump -Hindu Merkin R3: R. Single Leg Jump – Hindu Burpee R4: L Single Leg Jump – Deep Knee Bends R5: Crawl Bear – Tuck Jump R6: Lunge – Peter Parker

1 Lap Between Rounds

MARY:
Quick Mosey Back to Track for a plank hold
COUNT-OFF & NAME-O-RAMA
Butterfingers, KY, Smuggler, Shrimpnet, Swerve, Walt
CIRCLE OF TRUST/BOM:

This workout was inspired by the Kushti wresting and training style practiced in Indian. It’s a fun variation on stuff we do all the time. Take a look at the link below for a good description and some videos.

https://www.ryanglancaster.com/home/kushti-ancient-wrestling-style-and-training

It does no good to worry about what may or may not happen tomorrow; nor does it do any good whatsoever to dwell on mistakes you might have made in the past. We can only learn from past mistakes and modify future behavior for the better. The only day that matters is the one before you. Today

Talent towards Career, Genius towards life

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

10x Little Baby Arm Circles (E.W.)

10x Cherry Pickers

THA-THANG:

                              Mosey To Pavillion:

Partner Up:

        • (3 Sets)

          Pax #1 Does 10x Dips on Table Bench w/ feet on Pax #2 Back in Plank

          Pax #2 Holds Plank while Pax #1 Completes

          Mosey To Swings:

        • (3 Sets)

          Pax #1 does 10x Body Rows @ Swings

          Pax #2 does Merkins @ Bottom of Hill while Pax #1 does Reps

Mosey Back to Oval Office:

Stop 1.) 10x Tempo Squats

  • @ Oval Office:

    400m Run Broken into 2 halves by cones

    Using Same Partners:

    Pax #1 does 10x Merkins, 10x Big Boys- When complete Pax #1 runs to catch Pax #2

    Pax #2 does bear crawl as far as he can in time-

    When Pax #1 catches up to Pax #2, Pax #2 Starts Merkins/Big Boy Reps while Pax #1 begins bear crawl.

    Second half of 400m track, bear crawl switch to lunges.

MARY:

10x Overhead Clap (4 ct)

10x Seal Clap (4 ct)

10x Flutter Kicks (4 ct)

10x Ankle Touches (4 ct)

Little of this little of that shoulder/quad stretching

COUNT-OFF & NAME-O-RAMA
@Smuggler @Nail @Hot Squat @Nair @Shrimp Net
CIRCLE OF TRUST/BOM:
“Talent towards career, Genius towards life”

Put 100% effort into your job every day, but know when the work day is over and to focus on our true meaning. Leave your work at the door, and commit 100% to your family

 

Don’t just do something. Sit there!

THE SCENE: Cloudy and cool with a few sprinkles here and there
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo squats, lunges, mosey to green belt just below tennis courts
THA-THANG:
CMU workout at each light pole.  After 20 reps at each pole overhead carry CMU to the next pole.  Set CMU down and run to the last cone and back to CMU to continue workout.  The workouts were as follows.  Completed each workout down and back.

  • CMU Press
  • Curls
  • Goblet Squat
  • Grave Diggers
  • Wings
  • Big Boys

MARY:
Mosey back to oval office.  Over head claps, cherry pickers, windmills, hello dollys, flutter kicks, little baby crunches.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
At church this Sunday our pastor stated that we often hear the phrase, “Don’t just sit there.  Do something.” but what we really could use to hear is, “Don’t just do something.  Sit there.”  We did something difficult and awkward (which we should be used in F3), we sat in silence for about a minute.  Everyone was encourage to reflect, pray, or just work on clearing their mind and taking a brief moment to think about nothing.  I challenge everyone to take some time this week to be still, reflect, and/or give your mind a break.  Don’t just do something!  Sit there!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.