F3 Knoxville

Author: A-Rod

A friendly visit

THE SCENE: Clear 70 degrees humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 40 IC

Tempo Squat x 20 IC

T-Plank Arm Circles x 15 EA ED

8 Count Body Builders x 10 IC
THA-THANG:
Aiken Legs: on benches complete two rounds of 20 squats, 20 box jumps, 20 lunge (10 EL)

Mosey to Stairs

Jelly Legs:

  • R1: Hold squat for 10 seconds; 10 squats; run up stairs; 2 burpee
  • R2: Hold squat for 20 seconds; 20 squats; run up stairs; 4 burpee
  • R3: Hold squat for 30 seconds; 30 squats; run up stairs; 6 burpee
  • R4: Hold squat for 40 seconds; 40 squats; run up stairs; 8 burpee
  • R5: Hold squat for 50 seconds; 50 squats; run up stairs; 10 burpee

Grizzcalator: Merkin crawl up stairs completing push-up on every other step and three push-ups on landings.

Mosey to bridge

Burpee Broad Jump across bridge and then lunge back across bridge.

Mosey back to AO

MARY:
Pick card- 3 rounds of 10 squat, 10 flutters (4 ct), 10 lunge (10 EL).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
JJDIDTIEBUCKLE

  • Justice
  • Judgement
  • Dependability
  • Initiative
  • Decisiveness
  • Tact
  • Integretity
  • Endurance
  • Bearing
  • Unselfishness
  • Courage
  • Knowledge
  • Loyalty
  • Enthusiasm

When we’re enthusiastic about something, we’re willing to sacrifice for it. People who are enthusiastic about a cause will sacrifice time and money for it. People who are enthusiastic about their jobs will make personal sacrifices to spend time at work and educate themselves to do a better job.

Do the Hard Thing First. Lead by example. People/family is watching you to see how to act/react to situation and life.

MOLESKIN:

ANNOUNCEMENTS:

Turf doesn’t get wet

THE SCENE: Heavy Rain 60 degrees

  • PreRuck- Teacher Challenge
  • 1 mile ruck for time
  • 1 min plank
  • 4 push-ups
  • 8 deadlifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges
  • 128 flutters (32-4 ct)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead Clap x 40 IC

Tempo Squat x 20 IC

T-Plant Arm Circles x 10 ED EA

8-Count BB x 10 IC
THA-THANG:

Mosey to track

Uptown 50: Partner up and line up at end zone. Do 10 burpee and travel to 50 yard line in method written on cone. At 50 yard line do 10 burpee and travel to end zone in manner written on cone. R&R

  • Burpee Broad Jump
  • Crab Walk
  • Partner Carry
  • Partner Carry
  • Wheelbarrow
  • Wheelbarrow
  • Alligator Crawl
  • NUR
  • AYG
  • Bear Crawl

Mosey back to SP

Boxes: 20 box jump, 20 lunges (10 EL), 20 squat x 2 rds

MARY:
8 Count Body Builder x 10 IC

30 Flutters 4-ct IC

Capn Thor

Hello Dolly x 30 IC

Pickle Pounders x 30 IC

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t fear, don’t worry, don’t panic. We are instructed not to do any of these. Fear is not a Spiritual Gift.
MOLESKIN:

ANNOUNCEMENTS:

What’s my hospital name!?

THE SCENE: 65 degrees and awesome

  • Pre-Ruck 4 Rounds of following exercise. Last round to be completed in under 5 minutes. All exercises performed with ruck.
  • 20-8 count Man Makers
  • 20 sit-ups
  • 20 thrusters
  • 20-4 count flutters

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Baby Arm Circles X 15 ED EA

Imperial Squat Walker x 15 IC

Plank Push-up x 20 IC

Overhead Clap x 30 IC
THA-THANG: Mosey to track/football field

Stair Lunge: Lunge up stairs of bleachers one leg at a time. At each stair do one squat then step with next leg.

No Mercy Mile: 3 Rounds = 400 m BC, 400 m lunge, 100 merkin

  • Start at mid-point of track
  • Jog to turn 1 then bear crawl to exit of turn 2
  • Jog to mid-point of backstretch and perform 25 merkin
  • Jog to turn 3 and lunge to exit of turn 4
  • Jog to start point and do 25 squat

MARY:
8 Count Man Makers x 10 IC

Flutters x 20 IC

Hello Dolly x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As was learned this past weekend during GORUCK Tough and Light events, it is important to know the names of your teammates. Even though F3 was the majority of men at Tough we had to think about each others hospital name. We learned in the events that it is important to know the people’s names around you so that you can address them and ask them for help or just talk. As the Cadre told me at the end of the event “it is hard to be an a-hole to someone if you know their name”. And it is. Take time to know the people around you and remember their names.
MOLESKIN:

ANNOUNCEMENTS:

Humbling

THE SCENE: Partly cloudy 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head clap x 40 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Jelly Legs: Mosey to hill

  • R1: Hold Squat for 10 sec; 10 squats; run up hill; 2 burpees
  • R2: Hold Squat for 20 sec; 20 squats; run up hill; 4 burpees
  • R3: Hold Squat for 30 sec; 30 squats; run up hill; 6 burpees
  • R4: Hold Squat for 40 sec; 40 squats; run up hill; 8 burpees
  • R5: Hold Squat for 50 sec; 50 squats; run up hill; 10 burpees

Merkin Hill:

  1. Bottom of hill 10 merkin, top of hill 9 merkin
  2. Bottom of hill 8 merkin, top of hill 7 merkin
  3. Bottom of hill 6 merkin, top of hill 5 merkin
  4. Bottom of hill 4 merkin, top of hill 3 merkin
  5. Bottom of hill 2 merkin, top of hill 1 merkin

Mosey back to AO

MARY:
8 Count MM x 10

flutter kicks x 20 IC

8 Count MM x 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My son broke a window playing baseball. I got mad about it and cleaned it up. As I was cleaning it up the thoughts of my childhood and the many things I broke, burned, blew up, destroyed, etc. came to mind. It gave me the wonderful opportunity to apologize to my son for getting mad and to remember my example to my sons. Yes, they will break things we love and can’t really afford to fix many more times, but it is always a chance to grow and to help them grow through easy lessons (broken window) to the hard ones…which I know are coming.
MOLESKIN:

ANNOUNCEMENTS:
Powell High School 5K Saturday May 4 at 3pm

Homemade Jelly

THE SCENE: Cloudy 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-Ruck (5 Weirdos) Completed Day 1 of Lucky 7 Challenge

SSH x 30 IC

Tempo Squat x 10 IC
THA-THANG:

Mosey to Hill

Hill Pyramid: 5-10-15-20-20-15-10-5

Merkins at bottom of hill, CDD at top of hill

Jelly Legs:

  • R1: Squat 10 count, 10 squats, run up hill, 2 Burpees.
  • R2: Squat 20 count, 20 squats, run up hill, 4 Burpees.
  • R3: Squat 30 count, 30 squats, run up hill, 6 Burpees.
  • R4: Squat 40 count, 40 squats

Back to AO

MARY:
8 Count Man Makers x 10 IC

Imperial Squat Walker x 20 IC

8 Count Man Makers x 10 IC

Flutter x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Kings 5 Naaman thought he could use his place in society to find healing. Grace tells us differently. We can only show up with what we are/have. Nothing more.
MOLESKIN:
“Grace doesn’t sell; you can hardly even give it away, because it works only for losers and no one wants to stand in their line.” Robert Farrar Capon
ANNOUNCEMENTS: