F3 Knoxville

Prepping for a Murph

THE SCENE: Clear, 69°F, Feels like 69°F, Humidity 84%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH IC
  • 15x LBAC IC Forward and Reverse
  • 10x Cherry Pickers IC
  • Little of this & little of that

THA-THANG:

  • 4 rounds
  • 2 mins per set
    • 1 Pull-ups, 2 Merkins, 3 Squats
    • 2 Pull-ups, 4 Merkins, 6 Squats
    • 3 Pull-ups, 6 Merkins, 9 Squats
    • 4 Pull-ups, 8 Merkins, 12 Squats

MARY:

  • Flutter kicks til time

COUNT-OFF & NAME-O-RAMA
FNG Toucan, Filter
CIRCLE OF TRUST/BOM:

From the movie ‘The Secret Life of Walter Mitty’.
Walter is an example of a Sad Clown. He spends his time lost in the daydreams of what he could do. Life throws a curveball at him and he takes the opportunity to step up and accelerate. At the end of the movie, he meets a photographer that he has worked with all his career but never actually met. At this point the photographer is trying to capture an image of an elusive snow leopard, called a ghost leopard. The leopard finally appears and he lets Walter view it through the camera, he then makes a choice to not capture the moment, but experience it.

Too many times in our lives we try to control the moments in our lives instead of actively experiencing them. We need to take the time to experience life.

MOLESKIN:

ANNOUNCEMENTS:
Second Harvest Food drive – Fia & F3
Brolympics Nov 9

BBQ

THE SCENE: Mornin time – dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No
THAng 

  • Speed ruck 3 miles stopping 3 times for 20 n 20
  • Sand bag carry lovers lane twice
  • Pull ups , big boys , lunges
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Eat better than that

THE SCENE: Quite pleasant, actually. Clear, cool and not too humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC (last 10 or so slooow)
Cherry Pickers x5 IC
Cossack Squat x14 IC
Hindurkins x10 IC
Hand Release Merkins x10 OYO
Failure to Launch x7 IC
Asphalt Kissers x10 IC

THA-THANG:
Start out on the grinder.
Half the PAX hold Peter Parker (up position) while the other half run to the other end. Drop to 6″ while they run back.
Swap places and repeat.
Swap again, this time with other leg
And once more to round it out.

Blacksnake lap around the park

10x Tempo Squats IC upon return, then mosey to Waxjob hill

Buddy up.
Groucho walk down the hill
10 burpees each
Wheelbarrow back up.
20 Squat Jacks for the front man, 20 merkins for the back
Repeat, swapping places for the wheelbarrow.

Repeat above, mosey instead of Groucho, partner drag instead of wheelbarrow, and BBS/Monkey Humpers at the top

Back to the grinder for a miniature Let’s Make a Deal
6 cards with reps, 6 exercises. Flip top card of each. Can swap to next card (reps, exercise, or both), but if flipped you can’t go back to the first.
Ended up doing:
40 Star Jacks
30 4-ct Monkey Humpers
50 Dry Docks
25 LBCs
15 Mtn Climbers
35 Squats

We have time left on the clock! 7s: Hand Release Derkins and Pullups

MARY:
30 Flutter Kicks IC
15 Side Crunches IC
10 left-right-middle crunches IC
2 rounds of Row your Boat
20 box Cutters IC
Peter Parkers

COUNT-OFF & NAME-O-RAMA
8 strong… Not bad for fall break
CIRCLE OF TRUST/BOM:
I just installed some cabinets in my basement. I ordered online from Home Depot, and when they came in I started having second thoughts. They looked pretty flimsy, and wobbled pretty bad. However, once I screwed the six units together, they became much more solid. Then, after I anchored them to the wall studs and put a countertop on them, they were rock solid. As a PAX, we support one another, and strenghten one another as we lock shields. But our ultimate support comes from the anchor in Christ.
MOLESKIN:
I didn’t eat well or hydrate last night, and I really felt it this morning. By the end of the beatdown I could barely mosey across the grinder. Not a good feeling! Nutrition and Hydration!
ANNOUNCEMENTS:
F3 Brolympics in November, 3rd F in December!

Super Saturday

THE SCENE: Freaking gorgeous and 66 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Smurf Jack/SSH/Star Jack intervals followed by 5 OYO burpees

Indian Run to the playground

THA-THANG:

Super 21s from the playground to the parking lot. Pax could choose between pull-ups, dips, derkins, or squats on one side and Merkins, v-ups, Freddie Mercury, or LBCs on the other side. PAX were instructed to move between stations any way other than running or walking. Bear crawls, high knees, Bernie Sanders, etc. were used to mix it up.

After 30 minutes of fun we moved on to Wham-O lunges and then returned for a second set of Super 21s. This time we ran between stations.

MARY:
We ca$hed out with ATMs and 20 box cutters.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Never forget that you are a leader, especially of your own actions. Don’t give in to comfort and complacency.
MOLESKIN:
We missed Mayberry today, but we got a bonus Farva sighting so that was cool.
ANNOUNCEMENTS:

Tribute to Mike Monsoor

THE SCENE: rediculous, I mean come on it’s October and like 89 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 tempo merkins

10 tempo squats

  • Warm enough!
    THA-THANG:
    3 rds:
  • 800 meter run
  • 20 burpees
  • 50 meter bear crawl
  • 50 meter walking lunges
  • 20 smerf Jack’s
  • 40 BBS

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I encouraged the pax to share with their children the stories of our nation’s heros, and the sacrifices all our men and women in uniform make. Mike Monsoore was a Navy Seal who jumped on a grenade to save his fellow soldiers in Ramadi on Sept 29th 2006. He died 30 minutes later and was awarded the Congressional medal of Honor for his actions. He has since had a Zumwalt class missile cruiser named after him.
MOLESKIN:
Thanks fellas for attending the first official TS PM workout!
ANNOUNCEMENTS: