F3 Knoxville

JUCO: Rush – Official Launch

THE SCENE: 61* and rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run 1.5 miles to the HVA track. On the track we did some dynamic warmups: High Knees, Butt Kickers, Karaoke w/high step, Backwards High Pedals, 1-2-3 walk with toe touches
THA-THANG:
6x800m intervals with 2 minutes rest between. Goal Pace = 5k mile pace minus 10 seconds

To make things interesting, we are making today’s workout a competition. The PAX were allowed to use their watches on the first interval to dial in their pace. All subsequent intervals were done “blind” with a goal of hitting your pace as close as possible. For every second above or below your goal pace you get one point. The HIM with the lowest score at the end of the workout wins. This workout is intended to help the PAX better judge their pacing based off on feel.

We ran out of time on the track to get in the sixth interval so performed it on the way back to the AO.

Scoreboard for the 6×800 Golf Tournament:

Erector Spotter Frenchie Archie Gump
Target 3:20 3:23 2:59 3:10 4:08
Lap 1 3:22 3:29 2:54 3:10 4:20
Lap 2 3:22 3:22 2:57 3:05 4:26
Lap 3 3:25 3:24 2:55 3:08 4:32
Lap 4 3:20 3:24 2:58 3:04 4:26
Score 8 9 12 13 72

MARY:
Ran 1.5 miles back to the AO and joined the JUCO PAX for the COT

COUNT-OFF & NAME-O-RAMA
Five HIMs came out for the first official JUCO: Rush workout. Archie, Erector, Frenchie, Gump, and Spotter
CIRCLE OF TRUST/BOM:
See Judge Judy’s JUCO BB

MOLESKIN:
Good speed workout especially to increase 5k times. I was avoiding puddles on the way to the track, only to realize once I got there that we would be working out in a downpour the entire time. Didn’t avoid any puddles on the way back to the AO. Good workout nonetheless. 

ANNOUNCEMENTS:
Brolympics II on Nov 9th.

High Five

THE SCENE: Just about perfect. cool and dry
F3 WELCOME & DISCLAIMER
I am not a professional
WARM-O-RAMA:
25 ssh
10 Tennessee Walkers (mountain climbers but foot come up beside your hand)
Manly Arm Rotations – 15 each way
15 tempo squats

THA-THANG:

Five rounds a of five reps of each exercise:
– Merkins
– Incline
– Decline
– Catalina Wine mixers step up (normal wine mixer, but add done next to a bench so that you start in plank, drop to elbows, back to plank, up on to bench, back down to plank, with a push up every time you are in plank)
– Dry docks

Five rounds a of five reps of each exercise:
– Squats
– Step ups (each leg)
– Box jumps
– Lunges (each leg)
– Pistol squat (each leg)

10mins of EMOM (every minute on the minute):
5 Merkins
5 squats
5 burpees

MARY:
20 BBS
20 Flutters

CIRCLE OF TRUST/BOM:

“But what I’ve learned is that you don’t have to be perfect to do something extraordinary. Ordinary people are heroic, and an ordinary life lived well is, indeed, extraordinary.” – Chris Edmonds from No Surrender

MOLESKIN:
We had 4 visitors downrange!
Johnny Cakes from Jacksonville, FL
Outhouse from Gastonia, NC
Tebow from Atlanta, GA
Shoota from Franklin, TN

 

OTB Ruck PT

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get out of car. Put on Ruck. Go over reps and time of workout.
THA-THANG:

20 Minute AMRAP

  • 10 OH Press
  • 20 Push-ups (ruck on)
  • 30 Sit-up (ruck on chest)
  • 40 Squat (ruck on back)
  • 100 m ruck

Ladder:

Part 1 – 12 minute ladder. Start with one rep and work up until time expires.

  • Ruck curl
  • Ruck Press
  • Bear hug squat
  • Ruck high pull

Part 2 – Using the number of reps completed for the above exercises during the 12 minutes, work down the ladder using the two exercises below. Example: If you completed 12 rounds of the above ladder exercises, start with 12 and work down to one. 12 min to complete.

  • Ruck burpee
  • 4 ct Mountain Climbers (ruck on)

MARY:
Walk Ruck to car
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
DFQ
MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS:
Fallujah Tough 10/25-26/2019

Glad it’s not raining bad…

THE SCENE: Started our misty but then just flat out rained
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, because you always start there, then Mosey some and realized we were still to tight even to mosey so we stopped and stretched some more. Ten moseyed to admiral park thru the woods on the root trail.
THA-THANG:
At lake, BLIMPS. Start with 25 of each then mosey up the hill stopping at the crest to do 20 reps, then mosey to Northshore and do 15 reps, back up to crest and do 10, finish at lake with 5 reps.

Mosey back to splash pad awning stopping for some squat jumps and incline Merkins x20. . (It started raining hard right after we arrived at awning.

MARY:

40 4-ct LBCs, 20 table rows, 1 minute Al Gore.

COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Forgiveness when we make mistakes

I shared with the PAX about a mistake one of my kids made and how they dwelled on it too long. God forgives us we just need to ask him. Once that happens we need to move on and find ways to learn from it.
MOLESKIN:
Great work this morning, the rain did not slow us down a bit. Great to see Headgear back out for his second Appearance
ANNOUNCEMENTS:
Forgot about them

TacoTuesday

THE SCENE: Sweater weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 5

THA-THANG:
I lost a bet to Mayberry and the wager was a $5 box from Taco Bell. So I thought it would be fun to work off those calories as a PAX. After extensive research on how many calories we really burn during exercise – it’s not that many. So we had to partner up to burn those total calories. A $5 box includes two Tacos and a Cheddar Cheese Chalupa.

  • 1st Taco – 170 calories
  • Dora 1, 2, 3 across the short side of the hockey rink
  • Toasted Cheddar Chalupa – 450 calories
  • 20 Burpees – run a lap around the track
  • Rinse and Repeat x3
  • 2nd Taco – Tabata Taco
  • 20 second Air Squat
  • 10 second rest
  • 45 second CMU Swing
  • 10 second rest
  • 20 second Merlin
  • 10 second rest
  • 45 second Thrusters
  • Rinse and repeat x 3
  • While listening to Kenny’s Greatest Hits!

* Workout did not include optional soda.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
15 HIMs incl. 1 FNG
CIRCLE OF TRUST/BOM:
Today we read some excerpts from the Q Source about our choice to take the Daily Red Pill and commit to being a Pro! Then asked ourselves – what would it look like if I were completely sold out for F3?

DRP (Q1.1)

MOLESKIN:

I had to bust out my Jocko voice to get the men moving, apparently I was struggling with giving good direction today. Wagon Wheel brought the FNG “ExciteBike”, Aladdin said he was invigorated and nobody wanted to eat Tacos today… It is strange that we had a Taco Bell themed workout and Swirlie was nowhere to be seen. Hope he’s okay.

ANNOUNCEMENTS:
Brolympics II – order a shirt if you want one

Prayers for families and friends going through struggles and illnesses.