F3 Knoxville

Cleaning up the burbs

THE SCENE: 72 94% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Burden carry 800 meters

30 sandbag cleans

800m run

30 burpees with high pulls

800 m run

21 sandbag cleans

42 merkins

800 m run

15 sandbag cleans

30 merkins

800 m run

9 sandbag cleans

18 merkins

800 m run

Hill work with 10 sandbag high pulls at the bottom of the hill and 10 ruck ball busters (thrusters+good morning) at the top. Lunged across Trader Joe’s parking lot then back down to AO for core work

COUNT-OFF & NAME-O-RAMA
Assfault Barbie Ratchet Archie

Truck stop ruck

THE SCENE: Beautiful cool and clear weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No warm-o-rama. We just started the ruck

THA-THANG:
Ruck with 60# sand bag. With 2 PT stops

Stop 1

  • 20 pull throughs
  • Suitcase carries, Berrnie Sanders, overhead carries
  • Best crawl around 18 yard box
  • 20 merkins per line intersection

2nd PT

  • Burpee sand bag throw down soccer field
  • Sand bag toss for distance
  • Cash out merkin, merkins to failure with ruck on, merkins to failure without ruck, merkins to failure from knees

MARY:
Nothing interesting

COUNT-OFF & NAME-O-RAMA

Butters, crossbar, wall ball

CIRCLE OF TRUST/BOM:

MOLESKIN:
Rest in God and his plan don’t try to control everything.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Coupons with Joan Allen

THE SCENE: 72 and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT

Moroccan Night Clubs x20 IC 4CT

Cherry Pickers x10 IC 4CT

Little Bit of This, Little Bit of That
THA-THANG:
Mosey to coupon pile at the comic shop on Broadway.

Pick a coupon. Mosey to bottom of Joan Allen Rd by Broadway / Garden for some 11s.

  • 1 squat with coupon at the bottom
  • 10 overhead presses with coupon at the top

Mosey back to coupon pile for:

25 curls with coupon

15 tricep presses with coupon

Discard coupon and mosey to AO.

MARY:
Some 7s for time –

Lunges on one end and Merkins on the other. 1 & 6.

COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“You have to decide that you’re going to be in control. That you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity doesn’t get a vote.” – Jocko Willink “On mind control”
MOLESKIN:
I’ve felt this over the past week with illness, job stuff, and otherwise. It’s up to me how to respond. I get to choose how to move forward. It’s ok to feel those things for a little bit, but it’s up to you to choose how to go ahead.

Deck of Pain III – The finale

THE SCENE: 77 clear skies.
WARM-O-RAMA:

  • 25 SSH
  • 25 Merkins
  • 25 LBC
  • 20 Merkins
  • 20 LBC
  • 15 Merkins
  • 15 LBC
  • 15 Windmills
  • 15 SSH

THA-THANG:  The Deck of Pain Conclusion

As before in V1 and V2 of the JUCO Deck of Pain, we had 6 more stations to visit.  They were

  • 5 Rec Center Stair assents with the CMU  (right next to the CMU pile – then Jailbreak sprint to)
  • 30 Railing Pull-ups (at the pull up stations – then Jailbreak sprint to)
  • 50 CMU Curls (at the CMU Pile – then jailbreak sprint to)
  • 30 Lake Lunges (single count lunges at the lake)
  • 30 Panther (top of Sophmore hill) Pickle Pounders
  • Jucomanjaro Asscent

MARY & BOM:
Appologies for running late.  “Trust in the Lord with all your heart And do not lean on your own understanding.” Proverbs 3:5.  I don’t know how it all works but I know the one who does.  Attempted to encourage the men to really “lean” into the Lord and trust him.  What is “leaning”?  It is active faith, active trust.  It’s betting on the Lord. It is putting stock in the Lord.  It is saying, I can’t but I know the one who can.  Jesus is my guide. It is doing stuff that outright says – this will fail if He doesn’t come through.

Merkin Circuit

  • THE SCENE: Wet
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH, cherry pickers and examples of merkins below
    THA-THANG:
    Mosey by Indian run past the boat to lot. Looping course of merkins and LBCs. Do merkin type and qty and 10 4-count LBCs at each cone.
  • Reg merkins x10
  • Cobra merkins x5 each side
  • Wide merkins x10

run up hill to the Rock and back

  • Diamond Merkins x5
  • eagle merkins x5
  • BBS rolling merkins x5
  • dry docks x10
  • superman Merkins x5 each arm
  • T merkins x5 each arm

throw in a faster mosey lap around without the exercises, and a speed round doing only one rep and running to next

mosey back stopping for burpees at each light pole.

MARY:
Dealers choice, Box cutters, hello Dolly’s and another hello dolly thing with legs in the air, more merkins
COUNT-OFF & NAME-O-RAMA
10 pax with one FNG Tadpole.
CIRCLE OF TRUST/BOM:
God has this, ask him.

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4:6-7‬ ‭NIV‬‬
MOLESKIN:
Great effort today, some serious sweat angels were out today. Coffeteria was good to connect afterwards. Great to see my man Booger out this morning!!!
ANNOUNCEMENTS:
Trucking to the pound, F3 dad’s camp