F3 Knoxville

Author: Snorkel

Oh What Luck

THE SCENE: Felt steamy, a little drizzle at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 Windmills

8 Cherry Pickers

10 Arm Circle F/B

THA-THANG:

Grab CMUs and mosey to Crumpet.

3 rounds of 7s with CMU exercise at the tree.

Round 1:

1 Get Up

6 Mr. Spectaculars

Round 2:

1 Bodybuilder

6 Goblet Squats

Round 3:

1 2-count Iron Mike

6 Thrusters

Bonus for the 6:

10 BBS at the bottom

10 Merkins at the top

Repeato

MARY:
15 CMU up Flutters

15 Chest Presses

15 second isometric hold

Repeated twice
COUNT-OFF & NAME-O-RAMA
9 Mighty men fought the fartsack and won
CIRCLE OF TRUST/BOM:
“Only those who will risk going too far can possibly find out how far one can go.”

-T.S. Eliot
MOLESKIN:
Those get ups start to bite after a couple rounds.
ANNOUNCEMENTS:

Bomb Biscuit

TTHE SCENE: a little wet and 68°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 4-count Squats IC

10 4-count Merkins IC

Arm Circles fwd/back x 10 each
THA-THANG:
PT:

10 Pull-ups

20 Derkins

30 Box Squats

Run quarter mile loop up to 4 times and back down.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:
Been thinking this week about how to actively pursue my wife. Setting time aside each week to take her out on a date, just the 2 of us. Making out with her regularly.
MOLESKIN:
Got 4 miles, 80 pull-ups, 160 derkins and 240 box squats.
ANNOUNCEMENTS:

Choose the Harder Thing

THE SCENE: 68°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Arm circles fwd/back x 10
Cherry pickers x 10
Little this/that
Michael Phelps
THA-THANG:

Mosey to Crumpet
Deck o cards w/ suicides 2-6, ace is 20, face are 15.
Suicide cones are 15 feet apart.
Hearts Burpees
Diamonds WWII Sit-ups
Spades Merkins
Clubs Squats

MARY:
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
Choose the harder thing. When faced with 2 options, pick the one that gets you farther outside your comfort zone and leads to personal growth.
MOLESKIN:

This is a lot harder than it sounds. When you draw a 6 then a face card of hearts back to back. Epic mental struggles abound.
ANNOUNCEMENTS:

PT and Heavy Carry

THE SCENE: mid 60s and foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We did a loop shuffling with a stop in the middle for 20 merkins, 20 thrusters and 20 curls (I did 10). Then we did a loop with the twins and sandbags. Everyone carried something. The person with the twins carried em until they couldn’t no mo then swapped with someone with a sandbag. We did another loop of PT, another heavy loop and one last loop of PT. With limited time left we went up lovers lane and dropped our rucks for at least 1 minute of hang time. Rucked back down to SP. Got 5 miles and lots of smiles.

MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:

Yes, more of this, please.

ANNOUNCEMENTS:

Not an Octopus

THE SCENE: Low 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 squats

Jog grinder

5 pull-ups

Jog grinder

5 merkins

Jog grinder

5 step ups per leg

Jog grinder
THA-THANG:

Kraken on the rocks.

Exercises:

  1. Thrusters x 20
  2. Decline merkins x 20
  3. Swings x 20
  4. Goblet squats x 20
  5. Curls x 20
  6. Tricep extensions x 20
  7. Burpees x 20
  8. Lawnmowers x 20 per arm

MARY:

CMU up flutters x 20 IC

CMU chest presses x 20

Isometric CMU hold 20 second count

Repeated 5 times for 100 of each
COUNT-OFF & NAME-O-RAMA
14 men of the sea lay waste to the mighty creature
CIRCLE OF TRUST/BOM:

Repeat from last week at RAW. Wanted my BS boys to hear this.

6 exercises to improve mental toughness:

  1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
  2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
  3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
  4. Ruck – put a heavy pack on and go walk for hours.
  5. Farmer carry – pick up some heavy shit and go for a mile walk.
  6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday. No Bomb Shelter workout scheduled. Come support us by drinking beer and eating grilled meats!