F3 Knoxville

The Dirty Thirty

THE SCENE
63 and breezy

 

THA-THANG
Warm up ruck in the neighborhood (1.5 mile)

Muster on the side of the YMCA at the pull-up bars.

Dirty Thirty
Perform the following circuit.  First time through x30 reps of each the “dirty dozen” exercises, no breaks between exercises.  After completing the first round ruck the parking lot/Lover’s Lane loop.  For the second round perform x15 reps of each exercise.  Then ruck the park loop.

Exercises (all with ruck on except the Toe-to-Bar):

  1. Bent Over Rows
  2. Squats
  3. Upright Rows
  4. Tricep Presses
  5. Curls
  6. Ruck Thrusters
  7. Merkins
  8. Ruck Get Ups
  9. 4ct Mountain Climbers
  10. Overhead Press
  11. Toe-to-Bar
  12. Bear Crawl

 

MARY:
4ct Flutter Kicks x30 IC
4ct Flutter Kicks x30 IC

 

That’s just under 4 miles rucking with 555 reps total for the exercises.

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
Stations:
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Merkins
Lunges
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

7 Come 11

THE SCENE: 58 degrees with partly cloudy night skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Squat Walkers x10,  Overhead Clap x20, Cherry Pickers x12

Skip across parking lot and proceed to Waxjob Hill.
THA-THANG:
7’s on Waxjob Hill – Burpees to WWII Sit ups, run down – bear crawl up.

1/2 mile Indian run.  Front man carries 40# sandbag, man from back takes sandbag performs 3 squats while rest of group performs 3 WWII sit ups. The pack then catches up to front man to continue transfer routine.

11’s on the Grinder – Running the length of the Grinder (Had to modify due to CMUs being removed from the Bomb Shelter)

Three set of 11’s consisting of:

  • 2 Rocking Chairs ⇒ 20 Dips (increase/decrease by 2 at each end)
  • 1 Burpee ⇒ 10 Dry Docks
  • 2 Decline Merkins ⇒ 20 WWII Sit Ups (increase/decrease by 2 at each end)

In all three sets the 11’s were stopped before completion to move to the next one as time was running out.

MARY:
Flutter kicks x10, wide flutter kicks x10, box cutters x10, LBC’s x40, box cutters x10, LBC’s to cash out.
COUNT-OFF & NAME-O-RAMA
Total of 10 battle hardened HIM’s.
CIRCLE OF TRUST/BOM:

Last time I reminisced about the last 10 years.  It was 10 years I was able to experience and Staff Sgt. Jason Dahlke was not.  He was killed in action while service in Afghanistan during 2009.  Today I want to talk about one of the major lessons I learned since that time.

I have always been “right.” Since I’m right either everyone agrees with me or they are wrong.  I got into some family trouble several years ago because of my “I’m right” attitude and it really caused some problems.  There were deep wounds and healing was not overnight.  It was a gradual process, took a lot of work, and a message to self hit me hard. Thankfully, the storm has been weathered and family relations are better than ever.

Life is not about being right all the time.  Sometimes (maybe most of the time) it doesn’t really matter.  What matters is listening to the other person(s) and picking the right battles.  It reminds me of my faith.  There are definitely essentials to the faith, but others are not. It seems to be the non-essentials that cause the problems in Christianity.  The division into denominations has mostly been the results of differences over non-essentials, the man made religion.  We should concentrate on the one place where Christians all come together – at the foot of the Cross.

MOLESKIN:
Ashley’s beloved dog may be near the end and will be a hard loss after so many years.
ANNOUNCEMENTS:
3rd F is March 30th at The Outlook, 716 20th St, Knoxville, TN 37916.  All area AOs will converge at the Asylum that morning before heading over to the 3rd F at 8:30 am.

Reglar Q

THE SCENE: Partly cloudy 50
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Three played leap frog with Sandy during pre-ruck. Three smart guys did traditional ruck before Q.

T-Plank Arm Circles x 10 Each direction, each arm

Imperial Squat Walker x 10 IC

Tempo Merkin x 10 IC

Overhead Clap x 30 (4ct) IC
THA-THANG:

Mosey to back lot.

Charles Bronson: Complete reps of exercise, run to first cone, bear crawl to second, run back and begin next exercise.

  • 50 SSH (4ct)
  • 50 merkin
  • 50 Burpee
  • 50 LBC
  • 50 Jump Squat

Mosey back to AO

11s: Inclined merkin/ declined merkin

3 Rounds of 20:

  • Box Jump
  • Side step up (10 each leg)
  • Bulgarian Lunge (10 each leg)

MARY:
8 Count Man Makers x 10 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We have a lot to pray for/about these last few weeks. Write it down, make the effort to pray for those around you not just in F3.
MOLESKIN:
Luke 22: 44-46
ANNOUNCEMENTS:

Rocket_q_TheProject_radio_active_kraken

THE SCENE: nice clear day 40 degrees about
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Wind mills

THA-THANG:

  • At dip station, half the line does dips while the while other half does 20 merkins
  • Reach the stage and discuss stations. Break into stations and complete task. Once done Bernie up hill do 5 burpees and forward slow run down to next station.
    • Station 1, big boys (20 – OYO)
    • Station 2, merkin, dry docks, diamond (10 each – OYO)
    • Station 3, Box jumps (15 – OYO)
    • Station 4, Body builders (15 – OYO)
    • Station 5, Kettle bell (20 – OYO)
    • Station 6, Triceps (30 – OYO)
    • Station 7, Biceps (10), single arm 10 each, OYO)
    • Station 8, LBC (25 – OYO)

Sprints in parking lot. Forward sprint, slow walk backward walk to starting line and call out exercise (player choice). We did this 7 times

MARY:
none
COUNT-OFF & NAME-O-RAMA

Crotch Rocket, Samaritan, Erector, Salad Boy, Wax Job, Snaggletooth, Chaco
CIRCLE OF TRUST/BOM:

At the Memorial at commemorative walk: Thinking beyond yourself: people working at secret city during wartime efforts saved many American lives. The thought was how to save your sons, daughters, neighbors and countrymen. In doing so, many lost their lives. Not our countrymen, but citizens of the world and children of God. At the Friendship bell, we talked about making amends for the atrocities that each country bestowed to the other. The challenge this week was to think about how we can continue this lesson by thinking beyond ourselves to not just our families and neighbors, but to the citizens of the world.

MOLESKIN:
prayer for Salad Boy’s mother
ANNOUNCEMENTS:
none