F3 Knoxville

Author: Compost

Monday Throat Punch

THE SCENE: 60 degrees and perfect weather to train
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

30 SSH

Warmup/Orientation loop
THA-THANG:

Run across parking lot. Do 2 Burpees every line (roughly 10 lines)

50 squats

Lunge back

50 squats

run up baby hill and around the loop

repeat 2-3 times.

MARY:
Plank 30 seconds

Elbow Plank 30 seconds

Left plank 30 seconds

Right plank 30 seconds

Back extensions 10 IC

Leg lifts 10 IC

Mountain climbers 10

Repeat 3-4 times

20 Merkins OYO

50 Squats OYO

???? Can’t remember the last exercise until time
COUNT-OFF & NAME-O-RAMA
35 Strong men
CIRCLE OF TRUST/BOM:
It’s hard to believe God is there in the middle of the valley. It’s easier to believe it when I am on the mountain top. But the truth is that God is with us on the mountain top and in the valley. Even though I don’t feel or see or experience God walking with me – it doesn’t mean He isn’t there. I have to hold fast to that anchor when I get overwhelmed. That’s my challenge to myself and to you: Believe He is there even if it seems that He isn’t.
MOLESKIN:

ANNOUNCEMENTS

I’m preparing a swim lesson plan for those who are interested in learning to swim. It will be free of charge to the men of F3. Contact me on GroupMe if you are interested.

Humble Pie

THE SCENE: Overcast, cooler and humid.
F3 WELCOME & DISCLAIMER – forgot this
WARM-O-RAMA

Traditional ruck the loop with 6 60lb sandbags. Stop and do 50 squats with sandbags at bench, T, and bridge.
THA-THANG

100m sprint with 60lb sandbags.

20 8-counts

20 Lion Kings

Bear Crawl 50m

2 PAX Grab the COW and wooden “Stretcher” and begin moving up lovers lane. The rest of the PAX carry 60lb sandbags. Loop around lovers lane back to the AO alternating carrying the COW and sandbags. Drop the COW and sandbags.

Ruck around the neighborhood loop about a 1.5 milesStop every 500m and do 50 Squats. End at the AO.

MARY:
Ruck to the top of lovers lane and back to AO. Ruck back to lovers lane and do 1 exercise at the bottom ruck to the top and do 1 exercise at the top.

30 Merkins /30 Squats

30 4-count flutter kicks /30 4-count mountain climbers

30 Lunges each leg/ 30 starbursts without the ruck

30 back extensions. Ruck back to the AO

30 Hello Dollies IC

27 Burpees until time.

 

COUNT-OFF & NAME-O-RAMA
8 PAX. Switchgrass, Wallace, Captain Crunch, Umbro, Savanna, Woodshack, Proton, Compost.
CIRCLE OF TRUST/BOM:
God is showing me that I need to submit to Him. Even during the workout I had my plan of how I wanted things to go, but God had other plans. My challenge to myself is to submit to Him more.

Trials and Tribulations

THE SCENE: Very humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

The whole workout today was a simulation of a Radio Reconnaissance mission: Patrol in, take enemy fire, Escape and Evade.

Patrol:

Ruck the loop. Stop and do 50 squats at each station: Bench, T intersection, Bridge, and AO. Lunge from the bridge to the playground after squats.

THA-THANG:

Contact:

Sprint 100 meters then do:

20 burpees (with the ruck on)

20 Merkins

20 Lion Kings

Bear crawl up to Lovers lane.

Fireman carry with rucks/lunge halfway up lovers lane.

Lunge or Burne-e to the top.

20 burpees (with ruck)

20 Merkins at the top.

E&E:

Ruck the Middlebrook route back to the AO. E&E pace: Not slowing down up the hills, maintaining a consistent pace.

 

MARY:
Mary was covered
COUNT-OFF & NAME-O-RAMA
3 PAX
CIRCLE OF TRUST/BOM:
God uses trials and tribulations to bring us to perseverance, and perseverance brings us to maturity. James says: “Let perseverance finish it’s work…” James 1:4.  That hit me yesterday. I don’t want to stop my physical training short in preparation for combat because it is harmful for me. I shouldn’t try to stop my spiritual training short in preparation for spiritual combat. So ask God for the wisdom to see the meaning behind your trial or tribulations – He will give it; and let perseverance finish it’s work.
MOLESKIN:

ANNOUNCEMENTS

Keep it Simple

THE SCENE: Perfect day for a beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

10 SSH

10 Merkins

10 Inch Worms

Jog 25% then 5 Tempo Squats

Jog 50% halfway then lunge halfway

THA-THANG:
Umbro took some PAX for his Q and Compost’s group did:

Mosey to parking lot “track”.

10 Merkins each cone (5 cones)

Sprint between each cone

Pair up and do 10 Fireman Squats or Buddy Carry Squats at the first and last cone

Carry your buddy around the track (75meters)

Repeat 3 times

Mosey to dugouts:

5 pull-ups

5 toe touches

X2 bear crawl between dugout and pavilon

5 dips at the pavilon

Switch out bear crawls with lunges 1x

Bear crawl to AO. Run to top of Baby Hill

10 Flutter kicks

10 Back extensions

10 fireman/ buddy squats at bottom of Baby Hill and repeat 3x

Bear Crawl halfway up Baby Hill then 10 Burpees.

MARY:
NA
COUNT-OFF & NAME-O-RAMA
23 PAX killed it this morning
CIRCLE OF TRUST/BOM:
Share your wisdom with others. You have real knowledge to pass down to the next generation. Not knowledge about the latest sports stats or other “junk” knowledge – but knowledge on how to love our wives well, or how a child can understand their identity in Christ as a boy or girl. We need to understand how to reach the heart.
MOLESKIN:
Prayers for G6 and Rascal’s friends who are struggling with cancer.
ANNOUNCEMENTS:
None

Getting “Thrashed”

THE SCENE: Cold, wet, and miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Conducted the MARSOC Short Card. The HIMs got a chance to play with Little Boy and Big Boy

  • 30 Push-ups
  • 30 Air squats
    3. 30 Crunches
    4. 10 Burpees
    5. 10 Windmills
    6. 30 Push-ups
    7. 30 Mountain climbers
    8. 30 Flutter kicks
    9. 10 Burpees
    10. 10 Cherry pickers (4-count)
    11. 30 Push-ups
    12. 30 Star jumpers (or jumping jacks)
    13. 30 Back Extensions (“supermans”)
    14. 10 Burpees
    15. 10 Chain breakers
    16. 30 Push-ups
    17. 30 Lunges
    18. 30 Hello dollies
    19. 10 Burpees
    20. 10 Trunk twists
    21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
    THA-THANG:
    Mosey to the bottom of the hill
  • 10 Fireman Squats
  • Fireman carry up to the top of the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy Fireman carries you up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy drag up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Your Buddy drags you up the hill
  • 10 merkins and mosey to AO

MARY:
Mary was not applicable because all PAX were officially “Thrashed”
COUNT-OFF & NAME-O-RAMA
18 PAX. Slicnut, Umbro, Charmin, Cheatsheet, Rainbow, Petey, Coolio, Frenchie, Fabio, Bunny, Code Brown, Proton, Flanders, Wallball, Fins, Doubtfire, Pluto, Compost
CIRCLE OF TRUST/BOM:
We need each other. Don’t let yourself be isolated by the Enemy. One of the ways the Enemy tries to destroy you is by putting bitterness in your heart towards another Brother or HIM. We have to fight that as men by pressing into the pain of a difficult conversation to reconcile, or by rubbing shoulders with other HIMs when we feel like being a Lone Ranger.
MOLESKIN:
The BOM was taken largely from Wild At Heart by John Eldridge.
ANNOUNCEMENTS:
NA