F3 Knoxville

Author: Snorkel

All Beef Patty

Scene: Crisp morning air
Welcome and disclaimer
Warm o rama:

• 10 Derkins
• 10 OH Press
• 10 Leg Lifts
• 10 Goblet Squats
The thang:
Mosey over to Crumpet.
Quarter pounder w/ cheese (CMU) at Mt Crumpet
Run 25 yds, derkins, bears and blocks back
Run 50 yds, OH press, bears and blocks back
Run 75 yds, leg lifts, bears and blocks back
Run 100 yds, goblet squats, bears and blocks back
Make it a double quarter pounder with cheese with reverse ingredients.
100 derkins, 75, OH press, 50 leg lifts, 25 goblet squats

PAX

8 men including Terminator whom I couldn’t tag.

BOM:
Nothing really to say but Bumblebee said his wife is feeling good and that she even went to FIA Friday.
Moleskin:
What a wicked workout. It was rough. I’ll break a variation of it out again soon.

Selection Quality

Dammit this text editor is the worst.

We ran to the movie theater stopping 10 times for 10 hand-release merkins and 10 ruck on feet selection quality sit-ups. We then rucked up to Trader Joe’s for cookie butter. Since they were closed we did 10 hand release merkins and 10 selection quality sit-ups. When we got back to the trucks we found we had time for one more round of PT.

HIIT Me Baby One More Time

THE SCENE: IDK, 70’s and pleasant

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Suicide with burpee at each cone on hill before each round

5 rounds 30 seconds on, 10 seconds off

  • CMU OH press
  • Mtn climbers
  • Plank
  • CMU Goblet squat
  • Box jumps
  • Wall sit
  • CMU chest press
  • Hand release merkins
  • Low wide plank
  • CMU hammer
  • Single leg climbers alt every 5
  • Touch the sky

MARY:

Bear crawl suicide with merkin at each cone on hill
COUNT-OFF & NAME-O-RAMA
9 Men, including Steer who I couldn’t find a tag for.

CIRCLE OF TRUST/BOM:

Formula for Living:

Live beneath your means

Return everything you borrow

Stop blaming other people

Admit it when you make a mistake

Give clothes not worn to charity

Do something nice and try not to get caught

Listen more; talk less

Every day take a 30 min walk

Strive for excellence, not perfection

Be on time, don’t make excuses

Don’t argue, get organized

Be kind to unkind people

Let someone cut ahead of you in line

Take time to be alone

Cultivate good manners

Be humble

Realize and accept life isn’t fair

Know when to keep your mouth shut

Go an entire day without criticizing anyone

Learn from the past, plan for the future

Live in the present

Don’t sweat the small stuff

It’s all small stuff

MOLESKIN:
ANNOUNCEMENTS:

Coupons and Casualties

THE SCENE: Foggy but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Alternated 3-man casualty carries and coupons to Bearden Middle. Everyone carried or was carried.

3 rounds on the football field:

20 prison get ups (10 per leg)

Run down field

Ruck OH lunge back halfway, jog out rest

No casualties on the way back since pressed for time. Just alternated coupons.

Had time for one quick run up lover’s lane and back down.

MARY:
COUNT-OFF & NAME-O-RAMA
8 weirdos

CIRCLE OF TRUST/BOM:
Cap’n prayed us out.

MOLESKIN:
This was good livin.
ANNOUNCEMENTS:

35

THE SCENE: Probably about 70. Nice.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Arm Circles Front/Back x 10 each
  • Tempo Merkins x 10
  • Tempo Squats x 10

Indian run outer loop of park

THA-THANG:

Mosey to grassy area near Pav.

Slugger Special:

6 cones 20 yards apart. Do exercise with stated reps at each cone then sprint to the next. After last cone, bear crawl back 60 yards then jog it back to start. Repeat.

  • Cone 1 – Burpees x 10
  • Cone 2 – Jump Knee Tucks x 15
  • Cone 3 – Dry Docks x 20
  • Cone 4 – Merkins x 25
  • Cone 5 – Squats x 30
  • Cone 6 – Leg Lifts x 35

MARY:
2 rounds of the following:

  • V-Ups x 10 on 4 count
  • Side Crunch Left/Right x 10 each on 4 count
  • Superman for 10 seconds x 5

COUNT-OFF & NAME-O-RAMA
14 men got better today. Sharky was there but couldn’t find a tag.

CIRCLE OF TRUST/BOM:
I am at my fittest in my life at 35. I couldn’t hang out here with these men in the shape I was 10 years ago. I was a defensive tackle in HS and a powerlifter. I found my first year of college that my body did not need as much fuel as before and I cut out sodas. I lost 70 lbs in about 6 months. My point is, you are never too old to make the little lifestyle changes to be the fittest you have ever been. Fitter, happier, more productive. 😉
MOLESKIN:
Football field was all locked up so no staph infections from the turf!
ANNOUNCEMENTS:
Keep Bumblebee’s lady in your prayer.