F3 Knoxville

Army PT Test

THE SCENE: Frozen Beard type of morning, 19o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forwards and Backwards
  • Imperial Walkers 20x IC
  • Cherry Pickers 10x IC
  • Little of This/Little of That

THA-THANG:
Mosey to the track and partner up.
Army PT Test. P1 does exercise, P2 counts. Flipflop

  • 2 min of Pushups
  • 2 min of Situps
  • Timed 2 mile run

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Run the race. Challenge yourself. Get after it.
MOLESKIN:

ANNOUNCEMENTS:

Factory floor Conveyer

THE SCENE: Cold 37o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x30 IC
  • LBAC x10 IC Forwards & Backwards
  • Tempo Squat x15 IC
  • Tempo Merkin x10 IC
  • Cherry Pickers x10 IC
  • Little of This, Little of That

THA-THANG:
Mosey to the long lot and grab our CMUs. Conveyer with 5 stations. Lunge between stations 1-5. Station 5 is the push station. Run from Station 5 to 1. 2 rounds R1/R2

  1. Curls/Swings
  2. Overhead Press/Hammers
  3. Tricep Extensions/Bench Press
  4. Goblet Squats/Elf on a Shelf
  5. 5x 8 Count Man Makers

MARY:

  • Flutter kicks
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man in the Arena – Teddy Roosevelt. http://www.theodore-roosevelt.com/trsorbonnespeech.html

MOLESKIN:

ANNOUNCEMENTS:

All Together

THE SCENE: 28 deg. F and windy
F3 WELCOME & DISCLAIMER:  Given

WARM-O-RAMA:
15 SSH, 15 Imperial Walker, 15 Mountain Climbers, 10 tempo merkins, 10 windmill, 15 Moroccan Night Club
THA-THANG:

Mosey to the base of Jucomanjaro.  All exercises today were performed in cadence so that we can stick together the whole workout.  8 cones were spread out along the mountain and at each cone the following exercises were performed IC.  After each exercise, run to the next cone and wagonwheel to the 6 (not much there…all PAX stayed pretty close).

  • 10 burpees
  • 20 mountain climbers
  • 10 merkins
  • 10 diamond merkins
  • 5 stagger right, 5 stagger left merkins
  • 20 squats
  • 20 lunges
  • 15 Iron Mikes

For a little core work and time to breath, we did Heels to Heaven, Flutter kicks, and the protractor at the top.  Then, we made our way down the mountain and performed the same exercises as on the way up.  Judge Judy made sure I grabbed the cones on the way down to ensure that we didn’t come back up today.

When we reached the entrance to the school, we did a little “catch me if you can”.  All PAX are running backwards and the last one in line drops and does 3 burpees and then sprints to the front until all have sprinted once.  We then moseyed back to the shovel flag for some calf raises in honor of our site Q, Booster, who couldn’t make it this morning.  Something about a Metallica concert.  We did the calf raises in cadence with our arms resting on each others shoulders to help with balance and keeping with the theme of working together.

MARY:
Hello Dolly (Snaggletooth) and Freddie Mercury
COUNT-OFF & NAME-O-RAMA
9 HIMs today at JUCO
CIRCLE OF TRUST/BOM:
Ecc. 4:9-12 – If we work together, we are stronger and can accomplish more.
MOLESKIN:
Great job worked together and encouraging each other along the way.
ANNOUNCEMENTS:

Don’t forget to bring snacks for Wesley House

Mules

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Crossbar brought a digital scale so we all had to weigh sand bags and rucks

SAND BAGS – 2 40#, 3 60#, 1 90#

THA-THANG:
Rucked coupons to the play ground and got into teams of 3.

1 battle buddy farmer carries 2 sand baab up the hill to the bathroom while others do the exercises below.   Everyone made 3 carries.

Ruck squats

Ruck curls

Ruck thrusters

THE MULE

Rucked a lap as the .mule, switching as needed.

The mule is the 90# bag on your shoulders and 2 40# bags as farmer carry.   Or, 3 60# bags.

Watt Rd field

Teams of 3.   1 member front carries the 60# bag while team mates bear crawl with him.   Switch as needed.

That didn’t work out very well cause the front carry wasn’t hard enough and the bear crawl couldn’t keep up.   So we switched it to front carry walking lunges.   That slowed him down!!!

Ruck back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Welcome back Wall ball!!!

ANNOUNCEMENTS:

Bring snacks, especially juice boxes for the Wesley house.

Tour De Springbrook

THE SCENE:

Fabulous January morning in the mid 30s with rain, wind and then a little snow to cap the fun off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

Arm Circles Front/Back X 10 each

Cherry Pickers X 5

Mosey around lower half of Springbrook Park

THA-THANG:

At the upper half of Springbrook and starting at the 1st light pole

Complete 10 Burpees

Sprint to the 3rd light pole

Complete 20 Air Squats

Sprint to the 5th light pole

Complete 20 Merkins

Sprint to the 7th light pole

Complete 20 BBS.

REPEAT this rotation at every other light pole until we reach Mt. Crumpet.

At Crumpet

20 Merkins

Sprint up to the tree and jog back

20 BBS

Burnee up to the tree jog back

Repeat until Q says stop.

Mosey Back to AO.

MARY:

Box Cutters X 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
15 Strong one FNG who was dubbed Saki
CIRCLE OF TRUST/BOM:
Today’s word was all about the gloom this time of year and what amazing men come out for F3 experience.

The Rules for Being Amazing

By Robin Sharma

Risk more than is required. Learn more than is normal. Breath. Excel. Love. Lead. Speak your truth. Live your values. Laugh. Cry. Innovate. Simplify. Adore mastery. Release mediocrity. Aim for genius. Stay humble. Be kinder than expected. Deliver more than is needed. Exude passion. Shatter your limits. Transcend your fears. Inspire others by your bigness. Dream big but start small. Act now. Don’t Stop. Change the world.

Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.