F3 Knoxville

THE SCENE: Cool but not cold
F3 WELCOME & DISCLAIMER

“Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I will be your Q this morning”

“I am not a professional & you are here on your own volition – which means I don’t know any injuries you may or may not have.
– As every morning – safety is always number one – if you need to modify any of the exercises we do this morning – do it, you will not be looked down on and I cannot make that more clear.
– You will leave a better man than when you woke up this morning – if you’ve ever been to F3 you know this – no man left behind – no man left the same
– HOWEVER What you do in the next 45 minutes is up to you. That is the only thing you have control over. You’re here.
– Just like June 6th, 1944, you’re not here for you, you’re here for them (all pax)
– Dwight D. Eisenhower called the D-Day a crusade in which, “we will accept nothing less than full victory.”
– That’s our thesis this morning. “

1) Lock in & Be loud (when we do a cadence – sound off like it’s the last breath you got)
2) DFQ: Don’t Freaking Quit. Don’t Quit on yourself – don’t quit on the men around you.

WARM-O-RAMA:

SSH: 20 x 4 (in cadence)

Cherry-Picker: 10 x 4 ( in cadence)

Half-Burpee: 10 x 4 (in cadence)
– 1) drop down to plank
– 2) bring legs in
– 3) push legs out
– 4) back up to stand

Merkin: 20 x 4 (in cadence)

Flutter Kick: 20 x 4 (in cadence)

Baby Arm Circles: 12 x 4 forward & 12 x 4 backward

SSH: 10 x 4 in cadence

THA-THANG:

• Mosey to Cardiac Hill
  • Take the baby hill as a team
• Cardiac Hill (3+ charges)
  • Mosey down Cardiac
    • Identify key points of contact
  • Gather at bottom fo cardiac
  • Q identifies ways to get up cardiac (path or rough it)
  • CHARGE 1
    • Sprint to clearing
    • Battle buddy drag halfway up the hill – switch
    • Spring to top
    • hold plank
    • 10 – 1 count merkins (UP-DOWN)
  • mosey back down Cardiac
  • 15 SSHs in Cadence led by PAX members
  • CHARGE 2
    • Sprint to clearing
    • Army low crawl up to point of contact (tree)
    • Sprint to the top
    • hold squat until 6 recovers
    • 10 – 1 count merkins (UP-DOWN)
  • Mosey back down Cardiac
  • 15 SSHs led by PAX members
  • CHARGE 3
    • Sprint to clearing
    • Army low crawl or bear crawl to point of contact (tree)
    • sprint to top
    • hold plank until 6 recovers
    • 10 – 1 count merkins (UP-DOWN)
  • EXPECT THE UNEXPECTED \\ REACT & ADAPT
  • Mosey back down Cardiac
  • 15 x 4 SSHs led by PAX members
  • CHARGE 4
    • Sprint to the top full-ass, not half-ass
    • hold plank until 6 recovers
    • 10 x 4 SSHs led by PAX members
    • 10 – 1 merkins (UP-DOWN)
  • EXPECT THE UNEXPECTED \\ REACT & ADAPT
  • Mosey back down Cardiac
  • 15 x 4 SSHs led by PAX members
  • CHARGE 5
    • Form 2 lines
    • American Indian Run to the top
    • Mosey back in 2 lines to AO
• ABS
  • American Hammers (duh)
  • Flutter Kick
  • Hello Dolly .

COUNT-OFF & NAME-O-RAMA

DogBite – Cozmo – Worm – Pringle – Snitch – Walkabout – Cheatsheet – CatGut – Mr. Jinxy – Redo – Cap’n Crunch – Pfeiffer- Ratchet – Proton – Carney – Ribbed – Fabio – AAA – Gibbler – Compost – Bunny – Savannah – Wallace – Hottub – Possum – SlimShady – Shocko – Dreamer – Woodshack – LightsOut – Butterfly – CodeBrown – Umbro – Steam

CIRCLE OF TRUST/BOM:

Gen. Dwight D. Eisenhower encouraged Allied soldiers taking part in the D-day invasion of June 6, 1944, reminding them, “The eyes of the world are upon you,” before they embarked on ” a great crusade.”

– it is so hard for us to remember how much has been sacrificed for us to be able to do this today. Think back to when you were 18 & idk what you were doing but I bet it wasn’t jumping out of a boat with bullets flying by your head and into your buddies.

– I think Eisenhower’s reminder of the eyes of the world are upon you still ring true for us today though. As Christian men – Men of Impact – the eyes of the world absolutely are on us and we are without a doubt on a crusade. Keep fighting the good fight and keep the faith. Like I said before you are better men than when you showed up this morning – and none of us would be here without the other.