F3 Knoxville


Workout Date: 24 Mar 2020
QIC: Charmin

THE SCENE: Looks like 20% or so of rain in the morning.  Sure bet to rain in the afternoon.  Better get on it quickly
F3 WELCOME & DISCLAIMER:  This is still F3.  It’s still free.  You are still doing this on your own volition.  I still have no idea what your injuries are, so take care.  


SSH- 4ct x 20;

Cherry Pickers- 4ct x10;

Tie fighters (Baby arm circles while in a full lunge position) – 4ct x 15 forward and then x 15 backwards, switching legs in between;

Mountain climbers- 4ct x 20

It’s good to have a Tabata or interval training app for this. Lots of free apps out there.  You can also just use a stop watch positioned so you can see it and start/stop as needed.  Intervals climb up and then back down.  If you’ve got a place to sprint, that’s great. If not, when it calls for sprints, substitute high knees.

  • ROUND 1:
  • 30 seconds of AMRAP (always AMRAP on everything) burpees; 10 seconds rest
  • 30 seconds of merkins; 10 seconds rest
  • 60 seconds of Carolina Dry Docks; 10 seconds rest
  • 60 seconds of Dive Bombers; 10 seconds rest
  • 90 seconds of squats; 10 seconds rest
  • 90 seconds of sprint/high knees; 30 seconds of rest (take a beat here)
  • Back down the ladder, same exercises in reverse.
  • ROUND 2:
  • exactly like the first; except change up the exercises as follows:
  • 30 sec. Am Hammers; 30 sec. Flutters; 60 sec. Little Baby Crunches; 60 sec. Hello Dollies; 90 sec. squats, 90 sec. sprint/high knees.  10 sec rest in between. 30 sec. rest at end of group
  • Back down the ladder, same exercises in reverse. Another 30 second rest.
  • ROUND 3:
  • 30 sec. plank jacks; 30 sec. mountain climbers; 60 sec. big boy sit ups; 60 sec. box cutters; 90 sec. squats; 90 seco. sprint/high knees; Another 30 second rest.
  • Back down the ladder, same exercises in reverse.  Another 30 second rest.
  • Now, do each round over again.  Total 6 rounds.  Should be right at 45 minutes, maybe a little over with the Warm-A-Rama.

If you have time and want to:  knock out Captain Thors. (1 BBS, 4 Am. Hammers; 2 BBS, 8 AH; 3 BBS, 12 AH).  Try to make it to 6-8 BBS and 24-32 AH’s)
I’ll tag anybody who lets us know they’ve completed it.
The COT/BOM is more for me than probably anybody.  We are in the midst of unprecedented (at least in my lifetime) events that is putting strain on all of us in some form or fashion.  We are stressed, and we are around those who love us and need our leadership and support more than ever.  When I get stressed, I tend to get short of temper, impatient, and subject to saying things in the heat of the moment that can devastate those I love the most.  While in close quarters with my family, I’ll try to remember this verse on a daily basis (probably need to remember it on an hourly basis!):

When we put bits into the mouths of horses to make them obey us, we can turn the whole animal. Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.

James 3:3-6.

Let’s watch our tongues brothers!