F3 Knoxville

Author: Snorkel

IPC 2018 WK 3

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC

Merkins x 10 IC

Squats x 10 IC

Slow run loop around half the park

THA-THANG:

15 Burpee Block Jump Overs

Broad Jump 10 yds out and back

50 Hand Release Merkins

Broad Jump 10 yds out and back

14 Burpee BJOs

Broad Jump 10 yds out and back

50 Goblet Squats

Broad Jump 10 yds out and back

13 Burpee BJOs

Broad Jump out 10 yds and back

50 CMU up leg raises

Broad Jump out 10 yds and back

Repeat reducing Burpee BJOs 1 rep each time

MARY:
50 Burpee penalty for the 50 stars on the flag that I forgot at home. We got to 20 before time.
COUNT-OFF & NAME-O-RAMA
16 HIMS including One Bar – Charleston, Plank – Hickory and Bubblehead – Charleston
CIRCLE OF TRUST/BOM:
Let the men know I RSVPed to GoRuck that I would not be attending Selection. Biggest reason to me was I had no WHY. I have struggled since I signed up to find my WHY and after the reality show joke that was Team Assessment I have basically decided I’m done with GoRuck challenge type events. Star Course is another story 🙂
MOLESKIN:
So this was worse than I remember it being when Moses and I did it last year. Turns out I added in too many Broad Jumps. My B.
ANNOUNCEMENTS:
Visitation for Mr. Rogers son is Sunday 2-5 at intermediate school.

Mouth Breather

THE SCENE: Quite pleasant before we started…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ran up Lover’s for a preview
THA-THANG:

Round 1

5 sets

  • Merkins x 20
  • Reverse lunges x 10 per leg
  • Ruck on chest BBS x 20

Run up lovers and back to upper lot between each set.

Round 2

5 sets

  • Thrusters x 20
  • Calf raise x 20
  • Plank jack x 20 2-count

Run up lovers and back to upper lot between each set.

Round 3

5 sets

  • Mtn climbers x 20 4-count
  • Squat jumps x 20
  • Ruck hammers x 20

Run up lovers and back to upper lot between each set.

MARY:
Assfault finished a set before us so he went to check on the cookie butter situation.
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:
Woodshack couldn’t breath shirt on or off. He says Laird Hamilton preaches nose breathing. I’m doing all I can to get air in at all.
ANNOUNCEMENTS:

Totem Pole of BOMBS

THE SCENE: Upper 70s and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Michael Phelps

Jump rope

Tempo Squats x 10 IC

Tempo Merkins x 10 IC

THA-THANG:

Mosey around the fountain to Mt. Crumpet.

Totem pole of BOMBS as so: first exercise then run up and around the tree and back down. First and second exercise then run up and back down. Once BOMBS is spelled start dropping the first exercise, then second etc.

Burpees – 10

X & O – 15

Merkin – 20

BBS – 25

Squat – 30

11s at the scrapyard. Dips and pull-ups.

MARY:
COUNT-OFF & NAME-O-RAMA
19 HIMs
CIRCLE OF TRUST/BOM:

I’ve said this before. I don’t think this is just to teach your son, but things I need to remember myself.

Rules to teach your son:

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carry two handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God!

MOLESKIN:
ANNOUNCEMENTS:

Archie Thinks We’re at the Top of the Pyramid

THE SCENE: Sticky, muggy, etc
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We headed out towards the movies on the greenway stopping every 1/2 mile for a PT pyramid. We did thrusters, merkins and plank jacks 1-2-3 pyramid style up to 6 rounds and back down. Went something like this:

1-thruster, 2-merkins, 3-plank jacks

2-thruster, 4-merkins, 6-plank jacks

Total of 36 thrusters, 72 merkins and 108 plank jacks. And lots of sweat. Last round was at TJs just for Archie.

MARY:
2 rounds of 20 ruck flutters, 20 chest presses and 20 second isometric hold. 1 round of half that.
COUNT-OFF & NAME-O-RAMA
5 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Excess

THE SCENE: 67°, sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Windmills x 10
Arm circle x 10
Cherry pickers x 8
THA-THANG:
99 Problems
Suicide 8 cones up Crumpet between each exercise. Bear crawl back down.
Merkins
Get-ups
Curls w CMU
Brick squats (sit on CMU)
4-count Mountain Climbers
Tricep extensions w CMU
MARY:
LBC for 1.5 minutes
COUNT-OFF & NAME-O-RAMA
11 men including Tanya from Eastern NC region.
CIRCLE OF TRUST/BOM:
Nothing is good in excess.
MOLESKIN:
Nobody got to Triceps.
ANNOUNCEMENTS: