F3 Knoxville

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.

Earning the Truck Stop name

THE SCENE:  60’s nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • stretches & such

THA-THANG:
Running with pain stations.

  • Went up the Watt Rd hill: merkins x10, squats x10, flutter kicks x10
  • ran back to the playground:  pull-ups x10, squat jumps x10, big boys x10
  • ran to the truck stop:  pickle pounders x10, monkey humpers x10, reverse cowgirls x10
  • ran back to the AO:  finished with more pickle pounders x10 just for fun.

MARY:

COUNT-OFF & NAME-O-RAMA

Tank, Waxjob, Wagon Wheel, Driftwood, Mayberry, Frosty, Butters, Charger, Bartman

CIRCLE OF TRUST/BOM:

MOLESKIN:

Fun workout today.  We did all the exercise at the Truck Stop around back where all the trucks park overnight.  I’m sure we looked good!

ANNOUNCEMENTS:

CMUesday→CMUs-day

THE SCENE: Clear and crisp… Perfect amount of chill to keep comfortable during the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Travoltas x10 IC each side
Tie Fighters x10 IC each way
Cherry Pickers x7 IC
Hindurkins x10 IC
Monkey Humpers x20 IC

THA-THANG:
Such a lovely pile of CMUs just begging to be used. We’ll use as many as we can! 2 CMUs apiece! Hence the slight modification of today’s spelling…

Farmer carry to the base of baby Everest.
Battle Buddy up for some Dora-style work.
Running partner goes to the top for 2 burpees while the other does reps.
Uphill styles:
-Farmer Carry
-Bernie the Farmer
-Overhead Carry
-Overhead Bernie

Exercises:

  • 50 Popup Merkins (alternate merkins with hands on 2 blocks/hands on the ground
  • 100 Squat Thrust
  • 100 OHP (audible… What was I thinking? Right after squat thrusts?)
  • 150 Lawn Mowers
  • 100 CMU BBS
  • 100 Fwd Raise
  • 200 Curls

There were more, but I think that’s all we got through…

Mosey on back and put the toys away.
MARY:
Threw down a few flutter kicks while the CMUs were being stowed.

One CMU made it through the workout but didn’t survive restocking.
Broke into 4 pieces x5 burpees per piece makes 20 Burpees OYO!

20 4-ct crunches to cash out

COUNT-OFF & NAME-O-RAMA
20 CMUs got some love from 10 HIMs this morning… Plus Pfeiffer and Gibbler showed up to put in the miles.
CIRCLE OF TRUST/BOM:
1 Cor. 3:6 – I planted, Apollos watered, but God gave the increase.
All good farmers know this one. When you feel that soreness in your shoulders later today, remember that and look for places God may want you to do some planting or watering and let Him make it grow!
MOLESKIN:
Snitch needs to check the GroupMe or the calendar or something before he posts or he’s gonna keep ending up at Waxjob Qs…
ANNOUNCEMENTS:
2nd Annual Brolympics is less than a month away! And December is the quarterly 3rd F. Location is Lenoir City at 2 Rivers Church.