F3 Knoxville

Happy Birthday Mitten

The Scene: Cool 48°F under a bright moonlight

F3 Welcome & Disclaimer

WARM-O-RAMA:

  • SSH x10 IC 4-count
  • LBAC IC x1- 4-count (F and R)
  • Squats IC x 10 4-count (or something of the like)

THA-THANG

7’s on the hill (Iron Mikes and Merkins)

CMU Circuit

  • Station A:
    • Elf on the Shelf x12
    • Triceps extensions x20
    • CMU Flutter kicks 4-count x30
  • Station B:
    • Body Builders x10
    • Pickle Pointer Press x 40
    • Straight leg dead lift x10
  • Station C:
    • CMU Curls x20
    • Pullups x10
    • Block Merkins (L,C,R =1) x10
  • Station D:
    • CMU swings x15
    • CMU squat Press x10
    • CMU Sit-ups x 20
  • In between (Alternating):
    • CMU lunge with a twist
    • CMU bear crawl
    • Over head carry
    • Al Gore shuffle

MARY:

  • Low Plank 1 min
  • Side plank 30 sec each side with Captain Morgan hold for 15 sec

COUNT OFF AND NAME-O-RAMA

  • 15 PAX -1 FNG (Pop-Up)

Circle of Trust

“The lens through which you view the world will become your reality”

Every day we are bombarded with negativity and malice. This can warp our perception of the world and cause us to embrace a mindset detrimental to success and our goals. As leaders, we have the power and responsibility to improve the lives of those around us. This quote challenges us to embrace a lens that views our families, coworkers, friends, and situations in a positive light. Let’s make the day count.

IT’S RAINING MERKINS

THE SCENE: Cool and raining.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, TN Rock’n Chair
THA-THANG:

  • PAX repeatedly performed various movements half way across parking lot to cones, did Merkins (x20), then Lunged other half.  Movements: Bear Crawl, Crab Walk, Partner Wheel Barrow, Burpee Broad Jump, Frog Jumps, Side Lunge
  • Jelly Arms/ Jelly Legs (15 or so minutes)
  • 4 Corner AMRAP (Merkins, Squats, Merkins, Squats – all reps of x20)
  • Increasing 8 Ct Body Builder Suicides using cones (last round we did 8)
  • Run lap around Parking Lot with Flag to pick up the RUSH crew.

MARY  Trolley led a minute of Freddy Mercury

COUNT-OFF & NAME-O-RAMA
20 strong (5 RUSHED)


CIRCLE OF TRUST/BOM:
2 Corinthians 12:9 “my grace is sufficient for thee: for my strength is made perfect in weakness.”
MOLESKIN:
N/A
ANNOUNCEMENTS:
Brolympics

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