F3 Knoxville

Kraken of the Fountain

THE SCENE: Mid-low 40’s, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x 10 IC
1 burpee
Squats x 10 4-count IC
2 burpee
Squat touch jumps x 10
3 burpee
Tempo merkins
4 burpee
Merkins x 10 4-count IC
5 burpee
Clap merkins x 10
6 burpee
THA-THANG:
Kraken of the fountain
2 different sets of exercises to alternate each round:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
1. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Door frame pulls 8. Plank jack
Most of us got 3-4 laps around.
Sprints across the field x 7 with 20 LBCs at the end of each.
MARY:
Side v-ups 15 each side
Hello angel x 15 4-count IC
Repeat x 2
40 seconds of LBC
COUNT-OFF & NAME-O-RAMA
10 men woke and slayed the kraken of the fountain. Welcome to Huey from Rwanda!
CIRCLE OF TRUST/BOM:
Only those who risk going too far can possibly find out how far one can go – T.S. Eliot

This is my mantra for 2019. I want to push myself way past my comfort level and break that voice in my brain that tells me to stop. This is mostly about physical endurance for me but if I can break through that wall in my brain I see it bleeding over into work and relationships. At work I want to push myself to be the most productive I can be in my time there. With my wife I want to push my vulnerability to her past my comfort level to the point we are one person in mind.
MOLESKIN:
ANNOUNCEMENTS:

6 is Magical

THE SCENE
54 and Raining

 

THE THANG
Run a loop for warm up, stop half way for 20 & 20 (1.5 mile)

Assemble at the pavilion.  Perform 3 sets of 6 exercises, 6 rounds each with rucking between.

6 Rounds with a ruck:

  • 6 Burpees
  • 6 Lunges (each leg)
  • 6 Push Ups
  • 6 Squats
  • 6 Thrusters
  • 6 Bent Over Rows

Ruck Lover’s Lane loop

 

6 Rounds with a ruck:

  • 6 Sit-Ups (ruck on chest)
  • 6 4ct Flutter Kicks (holding ruck overhead)
  • 6 Leg Lifts (holding ruck overhead)
  • 6 Crunches (holding ruck overhead)
  • 6 2ct American Hammers (ruck to chest)
  • 30 second Plank (ruck on back)

Ruck two (2) Lover’s Lane loops

 

6 Rounds with a ruck:

  • 6 Ruck Curls
  • 6 Ruck Ground-to-Overhead
  • 6 Overhead Tricep Extension
  • 6 Ruck Swings
  • 6 Ruck Dips
  • 6 Ruck Upright Rows

Ruck three (3) Lover’s Lane loops

 

Assemble for prayer and crush the day!

Justice for All

THE SCENE: Temps in 50’s, cloudy, we finished right before the rainstorm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Plank Jacks, 10 Cherry Pickers, 10 Windmills, Michael Phelps, Little of This and That

THA-THANG:
Mosey to Dragon Tail.  We will do Route 66 up the Dragon Tail with the following exercises:

  • Burpees
  • Box Cutters
  • Bobby Hurleys

Mosey to parking lot that is south of northern ball fields.  We will have cones set up in the parking lot with exercises listed at each cone:

  • Cone 1:  20 Merkins.  Bear Crawl to Cone 2.
  • Cone 2:  20 Squat Jumps.  Bernie Sanders to Cone3.
  • Cone 3:  20 Imperial Walkers (each leg).  Sprint to Cone 4.
  • Cone 4.  20 Big Boy Sit Ups.  Bear Crawl to Cone 5.
  • Cone 5.  20 Carolina Drydocks.  Lunge to Cone 6.
  • Cone 6.  20 Hello Dollies.  Sprint to Cone 1.  Rinse and Repeat.

Mosey to pavilion at northern baseball fields.  We will do following exercises:

  • 20 Bench jumps.
  • 20 Bench raises.
  • 20 Picnic table pull-ups.
  • 20 Decline merkins.
  • One minute squat at wall.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
My ideas for today’s message come from an article by Stephen Cave, Chief Ministry Officer with Biblica, a website of the International Bible Society.  He quotes from Psalms 33:5  “The Lord loves righteousness and justice; the earth is full of his unfailing love.”  In his article Cave comments that our human definition of justice is often narrow.  We may think of 1) someone committing a crime getting their proper punishment, or, at a little less narrow level, 2) justice for those being treated unfairly by those in positions of power.  Cave points out that the bible’s definition goes much deeper.  In the bible, God equates justice with righteousness.  This justice, this righteousness, is a Godly foundation by which all other things should be measured.  As HIM’s, we can measure ourselves by this standard.  Are we living up to God’s standard of justice, God’s standard of what he wants for us and our world?  This is a standard of compassion that calls for us to put things right in our relationship with others.  Are we being fair and loving in our relationships?  Are we hearing the cries of our brothers and sisters and helping them when they are in need?  Are we taking interest in those around us and not getting too caught up with our own issues?  Are we joining in on God’s compassionate fight to end poverty, corruption, disease, racism, and emotional, physical and sexual abuse?  I myself find it easy to point the finger and say “HE, SHE, or THEY are being unjust.”  I think I can do more good if I spend more time doing what Jesus did:  living the Word, being loving, being just.

ANNOUNCEMENTS:
Quickcrete Memorial Workouts this Saturday.  Polar Bear Plunge on January 1.

Core Mountain III

THE SCENE: Wet, Sloppy Wet!

F3 WELCOME & DISCLAIMER

Join us if you dare. This is our third attempt at core mountain. It is modified to help us actually make it to the top.

WARM-O-RAMA:

SSH, Side Lunges, Lunges, Merkins, Cherry Pickers

Core Mountain version 3.0:

Do 25 of subsequent exercises at each station which are 100 feet apart. Run between each station. Going up our beloved Juco-manjaro.
We’ll determine what a 100 feet is by taking turns carrying a CMU that is tied to each end of a 100 foot rope.
While the team does the 25 reps, one person carries one cmu until the rope gets taught. Then stops and the team picks up the other end of the rope (with cmu attached) and we run to the lead cmu HIM and begin the next exercise. This proceeds to the top of JUCO Manjaro.  It’s approximately 1800 feet to the top, so here are the 18 stations.

  • Big Boy Situps
  • Crunches
  • Scissors
  • Flutters
  • American Hammers
  • Leg Lifts
  • Bicycles
  • Cross Toe Touches
  • Rainbow Drops
  • Windshield Wipers
  • Cross Mountain Climbers
  • Heel Touches
  • Box Cutters
  • Hello Dollys
  • Groiner
  • Side Crunches
  • Supermans
  • Plank Destroyers

The plank destroyers toasted us as we ran out of time. But we did make it to the top!!! Yay, third times a charm.

MARY: No time for marry.

ANNOUNCEMENTS:

Happy New Year! Thanks for a great 2018!

Ruck Friendly Q

THE SCENE: 34 degrees cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pre-ruck with 5 weirdos

ALL EXERCISES PERFORMED WITH RUCK ON (UNLESS YOU DON’T OWN A RUCK THEN YOU GET A CMU).

Over head claps x 30 IC

Mtn Climbers x 20 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Bear With Me x 2 Complete 1 through 5 the repeat 5 through 1.

  1. 10 yd bear crawl – 20 Squat
  2. 10 yd bear crawl – 20 merkin
  3. 10 yd bear crawl – 20 curls with ruck or cmu
  4. 10 yd bear crawl – 20 flutter (4ct)
  5. 10 yd bear crawl – 20 mtn climbers (4ct)

Aiken Legs Mosey to planters at school entrance

20 squat, 20 step up, 20 lunges (3 rounds)

Catalina Wine Mixer x10

Plank—>Pharaoh left arm then right—>last arm down first arm up—>merkin = 1 rep

MARY:
Murican Hammers with Ruck/CMU x 10 IC

Flutters x 30 IC Ruck overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It is about to be a new year. Set your goals where you can reach them but be challenged. Be thankful for going to work. Put your family first. Do the hard task first each day.
MOLESKIN:

ANNOUNCEMENTS: