F3 Knoxville

Author: Crossbar

RAW circuit

THE SCENE: muggy for 05:30 but clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We skipped this part
THA-THANG:
10 stations. At each station do 2 minutes of work followed by 30 seconds reat then rotate to the next station and repeat. Station were as follows

  • 25 foot CMU walk
  • Big boy sit ups
  • Incline merkins
  • Decline merkins
  • Lunges
  • 60# Sandbag clean
  • 30# ruck curls
  • Walk walks
  • CMU over head presses
  • Dips

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Goals are simply dreams with a deadline. We all need accountability to help us reach our goals and not just perceive them as dreams. Goals are achievable only though daily habit changes. It’s changing the daily grind that will help to get us closer to our goals and dreams.

MOLESKIN:
None
ANNOUNCEMENTS:
Trucking to the pound CSAUP coming up soon.

Mid week battle

THE SCENE: nice..not too hot not too cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run a lap. Arm circle, reverse arm circles, cherry pickers then mosey to the splash pad
THA-THANG:
Large circuit. All stations 30 reps except burpees which are 10 reps. Run a lap after each exercise then continue to the next.

Stations are as follows

  • Burpees
  • 60# sandbag clean
  • Big boy sit ups
  • Decline merkins
  • Trx band knees to chest
  • Lunges
  • CMU presses
  • Dips

Then while 1 person is running the other 2 people do synchronized merkins. When the person running gets back switch out and next person runs. The new pair continue with the synchronized merkins. Continue this pattern until 50 Merkins are complete. Follow this same pattern but change exercise to air squats. Stop at 100 air squats.

Mosey for one lap back to the AO

MARY:
30 big boy sit ups on a 4 count in cadence, 30 mountain climbers on a 4 count in cadence

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A goal is just a dream with a timeline.
MOLESKIN:
As men we must make the choice to delay satisfaction. The main difference between a boy and a man is a man develops a plan, sticks with and continues to press on when challenged. Doing what sucks in the moment can sometimes be what is best for the future you.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Anti-mundane Monday

THE SCENE: 68 degrees clear and absolutely perfect

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey for one lap, 15 side straddle hops in cadence, 10 little baby arm circles, 10 reverse direction little baby arm circles, mosey to pick up @Ribbed, 5 burpees,  mosey back to AO.

THA-THANG:

Part 1
4 rounds
21 BBS, 21 dips, 21 Merkins run a lap

*BBS= big boy sit ups

Part 2

5 Carolina dry docks
10 pull ups
15 squats

Repeat as many times as you can in 15 minutes

MARY:
21 flutter kicks in cadence on a 4 count, 21 little baby crunches in cadence on a 4 count, 11 side crunches per side in cadence on a 4 count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Workout was based hero WOD JT in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. The word is to not forget those who have sacrificed so we can have the freedom to get.to.the AO.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc
ANNOUNCEMENTS:
Convergence on August 10th.

Throwback Thursday Beatdown

THE SCENE:
 60 degrees and clear. A perfect morning for a workout

F3 WELCOME & DISCLAIMER

Welcomed everyone. No FNG’s everyone knew what to expect.

WARM-O-RAMA:

Butt-Kickers to middle of parking lot, Bernie Sanders back to tennis court.
Side shuffle to middle of parking lot then side shuffle back.
Quick simple and to the point

THA-THANG:

First section
Mosey to the roller hockey court.
The workout is a round of 11’s.
Start with 1 Burpee then run across court and do 10 merkins.
Run back across the court and do 2 Burpees then back across and do 9 merkins.
Repeat this until you get to 10 burpees and 1 merkin.

Second section
Mosey to the track.
Do 3 Laps around the track
Lap 1 stop at each cone and do 10 reps of each exercise
Lap 2 stop at each cone and do 20 reps of each exercise
Lap 3 Jog around to complete the 1 mile of running

There were 4 cones spread out along the track.
1st cone was Merkins
2nd cone was Big Boy Sit-ups
3rd cone was Plank Jacks (4 count)
4th cone was Iron Mikes

Third Section of the workout
Mosey back to the hockey court.
The workout is a round of 11’s.
Start with 1 Air Squat then run across court and do 10 lunges (1 per leg counts as one rep) 
Run back across court and do  2 Air Squats then run across court and do 9 lunges (1 per leg counts as one rep)
Repeat this until you get to 10 Air Squats and 1 lunge

Last section of the workout
Mosey back to the AO
Cash out ring of fire
Everyone holds a plank. Each person starts with 1 Merkin then the Pax to their right does one Merkin.
Each time around the circle the number of Merkins increases by 1. We went 6 rounds.

MARY:

Nothing I can think of at the moment.


COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Everyone has life happen and it is not always easy or what we expected. Don’t feel ashamed to rely on your brothers to help out. Life is much more enjoyable when you do it with other people. We were not created to go at it alone.

MOLESKIN:
Thanks for coming out Cyclops, from The Fort

ANNOUNCEMENTS:

Convergence on August 10th. Great way to fellowship all the other AO’s.

Truck stop ruck

THE SCENE: Beautiful cool and clear weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No warm-o-rama. We just started the ruck

THA-THANG:
Ruck with 60# sand bag. With 2 PT stops

Stop 1

  • 20 pull throughs
  • Suitcase carries, Berrnie Sanders, overhead carries
  • Best crawl around 18 yard box
  • 20 merkins per line intersection

2nd PT

  • Burpee sand bag throw down soccer field
  • Sand bag toss for distance
  • Cash out merkin, merkins to failure with ruck on, merkins to failure without ruck, merkins to failure from knees

MARY:
Nothing interesting

COUNT-OFF & NAME-O-RAMA

Butters, crossbar, wall ball

CIRCLE OF TRUST/BOM:

MOLESKIN:
Rest in God and his plan don’t try to control everything.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.