F3 Knoxville

Tag: Woodshack

It’s Only Cold If You Stop Moving…

 

THE SCENE
19, Clear and Windy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Imperial Squat Walkers 4ct x15 IC
Tempo Merkins 4ct x15 IC
Baby Arm Circles Fwd 4ct x12 IC
Baby Arm Circles Bkw  4ct x12 IC

Mosey to path near pavilion and connect with a Battle Buddy for the morning.

 

THA-THANG
Burpee Loop
Run the marked loop, stopping at each cone.  At the first cone do 2 burpees, add 2 burpees at each consecutive cone (ending with 10 total at last cone).

Mosey to parking pavilion.

 

Bench Work
Grab a bench with your Battle Buddy.  We will do 4 Rounds, each round 2 min with 30 second break between rounds.  One man do exercise 1 while the other does exercise 2, then flip flop until time is up.

Rd Exercise 1 Exercise 2
(Done until Partner finishes Ex1)
1 Step Ups x10/leg Bench Dips
2 Bulgarian Split Squats x10/leg Incline Merkins
3 Side Step Ups x10/leg Decline Carolina Dry Docks
4 Reverse Pickle Pounders x15 Bench Dips

Mosey to parking lot.

 

Escalation
Stand at the orange cone with your Battle Buddy.  There are six drills which each have an exercise to be completed on the spot and an exercise involving shuttles.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Two minutes each drill, 30 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

Circle up for Mary.

 

MARY
Flutter Kicks 4ct x20 IC
Side Crunches, Rt. 4ct x10 IC
Side Crunches, Lf. 4ct x10 IC
Hello Dolly 4ct x15 IC

ATMs

 

COUNT-OFF & NAME-O-RAMA
12 PAX, 1 FNG (Headlamp)

 

COT/BOM
Memento Mori (Latin: “remember that you have to die” is the medieval Latin Christian theory and practice of reflection on mortality, especially as a means of considering the vanity of earthly life and the transient nature of all earthly goods and pursuits.

Psalm 90:12 – “So teach us to number our days that we may get a heart of wisdom.”

Life is a gift and stewardship, given to each of us for the benefit of others.  We are blessed as we are a blessing where we are.  Choose to live fully today, choose to be a life-giver wherever you are.

 

MOLESKIN
Every since day one the men of Alcoa get it!  They never disappoint and are poised to leave a huge mark in 2018.  TCLAPs brothers…onward and upward!!

 

Submitted by Cap’n Crunch

Many Happy Returns

THE SCENE: Some sort of 20’s… But dry and calm so it’s not really cold.  Except them stones!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30
Cossack Squat Tempo IC x16 (8 each leg)
Hindurkins x15 IC
Al Gore Tuck Jump x7 (I thinK)
LBAC IC x20 Fwd, x20 Bwd
OK, time to open the present! Box Cutters IC x30

THA-THANG:
Mosey to the Pee Rock pile to pick out your gift – CMU-ish pee rock
Great… Now you have to pretend you love it. Hold it proudly above your head for a lap around the parking lot!
Drop this one in a parking spot, head over and grab 2 hand-size pee rocks. Drop in adjacent spot

Pick up the CMU-size pee rock, move about 20 yards away and form 2 single-file lines.
Now it’s time to wait in line to exchange your gift.
To pass the time waiting in line, do an exercise. Start with curls.
First man in each line runs to the service desk to exchange CMU-size for 2 hand-size and a new exercise.
He heads to the back of the line and the next PAX makes the exchange. When 2-rocks gets back to the front, run down and switch to 1-rock and a new exercise:

One Rock Two Rocks
Curl Man Makers
Fwd Shoulder Raise Side Raise
Rows Wax On/Off
Tricep Extension Raise the Roof
Goblet Squat Bent Over Side Raise

MARY:
Standing in line always takes longer than you think… No time for Mary this morning!
COUNT-OFF & NAME-O-RAMA
14 PAX, no FNGs
CIRCLE OF TRUST/BOM:
We exchanged gifts with my in-laws on Christmas Eve night.  They headed home, and then the next morning we found the gift cards that we’d given them sitting on the side table where they had left them.  It made me think about the fact that just being offered a gift isn’t everything. You have to reach out and take it, a conscious act of receiving.  Some of God’s gifts we just get (and often take for granted), no acknowledgement or recognition required.  A sunrise, our next breath, a baby’s laugh… But His greatest gift requires an act of receiving or it just sits there like my in-laws’ gift cards. Theirs for the taking, yet unused.  Be sure you’re not leaving God’s greatest gift for you sitting on the table.
MOLESKIN:
That circuit took much longer than I expected… I was thinking we’d run through it twice, then maybe I’d need to fill the time with some 7’s or something… Not so! Made it about 97% through once before we ran out of time.

Gonna be feeling a tingle in the fingertips all morning from the freezing pee rocks!

Great to be out this morning with my F3 brothers working off some of that goo!  Coffeeteria was a good unwind as well.
ANNOUNCEMENTS:
February 24th – Bomb Shelter CSAUP!

Co-Workers

THE SCENE: Bizarro winter warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Woodshack’s Hungry Hippos x 2 rounds

THA-THANG:

Suicides on the Educator:
12 Wide Merkins
Run halfway up, 12 incline LBC
12 One-handed Merkins
Run all the way up, 12 thruster Merkins
Drop reps by 1 each time
Gap jumps over path x 20

MARY:
Boat for 1 minute to cash out
COUNT-OFF & NAME-O-RAMA
11 including 2 FNG Squirts and Handy
CIRCLE OF TRUST/BOM:

With some time off really take the time to appreciate the people that will surround you the next few days. Sometimes we are too rushed or stressed or self-consumed to stop and actually listen to another person. Bask in the conversations and really hear what the people closest to you have to say. Try to understand how they see the world and relate to them in a new way.

MOLESKIN:

Bomb Shelter rucking crew tore it up beforehand too with some good PT.

ANNOUNCEMENTS:

Traditions

THE SCENE: 50 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH
THA-THANG:
Loop Course w/ 4 Stations

  • BBSU
  • Merkins
  • Squat Jumps
  • Decline Merkins

10-9-8-7-6-5-4-3-2-1 reps. Loop was approximately .6 mile. Rinse and Repeat in full effect.

MARY:

COUNT-OFF & NAME-O-RAMA
27
CIRCLE OF TRUST/BOM:
Repeat the good things in life. Today’s workout was the exact same format as yesterday’s workout at the Big Ball. Traditions are important this time of year. Keep them. Family and friends are important- Love them.

MOLESKIN: 

The PAX came in strong this morning- ready for the weekend and eagerly awaiting the arrival of Ole Saint Nick. 27 strong pushed their way through the pain. Shoutout to Woodshack for just being Woodshack- settled in with the FNG and brought some BBQ sauce to boot! Shoutout to Zygote. I stole his Q from yesterday- it was a good thing so why not repeat it?

Announcements:

Merry Christmas! For unto us a child was born!

 

12-21 workout

THE SCENE:   40’s and warm…we sure this is late December?

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Merkins x 10
  • Cherry pickers x 5
  • This/that stretch
  • LBAC forward & backward

THA-THANG:

Mosey to the hill by the big Christmas tree

3 trips up the hill to the Christmas tree (insert Christmas Vacation mumblechatter here….)

  1. Lunge to to tree, 10 burpees
  2. Bernie Sanders to tree, 10 burpees
  3. Groucho walk to tree, 10 burpees

Mosey back to parking lot

 

Bear Crawl 11’s

  1. line up about 15 ft from curb
  2. bear crawl to curb (diamond merkins)
  3.  crawl bear back to start point (Wide merkins)

 

Grinder time

  • start at pavalon
  • run to end with exercise bars
  • 5 pull ups, 10 squats, 20 calf raises
  • run back to pavalon
  • rinse & repeat x 5

 

MARY:

  • Gas pumps x 20
  • hello dolly x 20
  • flutter kick x 20
  • burpee ring of fire (2 rounds)
  • 1 min of LBC’s

COUNT-OFF & NAME-O-RAMA
16 strong:  Tank, Woodshack, Doubtfire, Fins, Ma’am, Snorkel, Mr. Rogers, Hammy, Drifter, Flash, Butterfingers, Raincheck, Squatter, Squiggly, Pinnocchio, Bartman

CIRCLE OF TRUST/BOM:
A reminder of how we should use what we know to share our faith.   Why do we put so much pressure on ourselves? It’s easy if we just talk about our own personal experiences.  We can’t go wrong, so don’t back away from sharing what God has done in your life with others.

MOLESKIN:
Bonus points to Fins who was dealing with a bum foot today.  He kept the pace and stayed busy with all kinds of extra credit moves while not able to run.  It was motivating to watch him not let an injury slow him down.

ANNOUNCEMENTS:
Coffeeteria at Starbucks for those who could make it.