F3 Knoxville

Fight or Flight

THE SCENE: 72 degrees, clear, and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 30 (IC)
  • Double Burpees x 5 (OYO)
  • Windmills x 15 (IC)
  • Double Burpees x 5 (OYO)
  • BACs F&R x 15 (IC)
  • Cherry Pickers x 5 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the west parking lot

  • Partner A sprints out and back, Partner B squats. Swap. x 2 rounds.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Rows x 25, run the steps, R&R
  • Merkins, LBC’s, Weighted Squats x 25, R&R
  • Double Burpees x 5 (OYO)

Mosey to the short walls

  • CCD’s, Dips, Decline Merkins x 10, run around the walls, x 3 rounds

Mosey back to the flag

MARY:
60 second hold feet up 6″
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

When confronted with a “no” be careful to not let your brain go into fight or flight mode. When presenting a “no” try to start with a “yes statement” of equal significance.

MOLESKIN:
We definitely kept our heart rates up this morning. Everybody pushed themselves.  Proud to be a part of the JUCO group!

Selection Quality

Dammit this text editor is the worst.

We ran to the movie theater stopping 10 times for 10 hand-release merkins and 10 ruck on feet selection quality sit-ups. We then rucked up to Trader Joe’s for cookie butter. Since they were closed we did 10 hand release merkins and 10 selection quality sit-ups. When we got back to the trucks we found we had time for one more round of PT.

Truck Ruck

THE SCENE: 70, humid . Is it really the end of sepSeptem?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own
THA-THANG:
15 minutes of the following exercises.   Complete the circuit, rinse and repeat for 15 minutes

  • Ruck merkins x 20
  • Ruck curls x 20
  • Ruck oh press x 20
  • Flutter kicks with ruck press x 20 on a 4 count

2 laps with rucks, 60# bag and 80# bag
MARY:
Merkin cashout

Ruck merkins to failure, then merkins with no ruck to failure then merkins on your knees to failure.

2 minutes amrap BBS
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

4x Conveyor

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
  • Baby arm circles, Forward 17x, Reverse 17x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Imperial Squat Walkers 15x IC
THA-THANG:
Conveyer Belt 4 rounds
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, move to 2, and so on. Each time you come back to your starting station, move to next exercise.
Depending on number of HIMs in attendance, at least 1 per station at start.
  • Station 1 (start)
    1. Round 1 – 20 Burpees
    2. Round 2 – 30 Hand release merkins
    3. Round 3 – 40 Carolina dry docks
    4. Round 4 – 50 Merkins
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:
No mary today, thang thang until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Inspiration from Jocko Podcast – http://jockopodcast.com/2017/04/26/72-losing-a-son-to-war-true-honor-and-leadership-that-applies-to-real-life-w-col-tom-manion/

“If not me, then who?” – 1stLt Travis Manion, USMC

In our daily lives we pass by so many things where our first thought is ‘Somebody else will take care of that.’ While listening to the Jocko Podcast (link is above), I heard of 1st Lt. Travis Manion who lived by the thought of “If not me, then who?” This really struck me as did the story of his life and death. I’ve been dwelling on the thought of “If not me, then who?” for this past week and realize we can apply this to many aspects of our lives. From our marriages and families, to our jobs, to our F3 workouts. Look for those opportunities to step and be leaders or just to make a difference.

MOLESKIN:

ANNOUNCEMENTS:

Agility and What Not

THE SCENE: 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Phelps/Little this&that
  • Cherry Pickers x10 IC
  • Various Leg stretches
  • TN Rocking Chair x10 IC
  • 50% Mosey across lot
  • 100% Sprint across lot

THA-THANG:

  • One side of grinder – 5 Burpees, 10 BBS, 20 Dancing Bears
  • Run through chalk ladder
  • Sprint to first cone, karaoke, over to next, sprint up to next cone, karaoke back across
  • High knees up to first light pole
  • Sprint it out to the end
  • At other side of grinder – 5 pullups, 10 Merkins, 20 Step ups

 

  • 4 corners – start with 4 reps and increase by 2 each time around
  • Ranger merkins, Box cutters, Dry docks, Bobby Hurley

MARY:

  • Guantanamo
  • Captain Thor (up to 5)

COUNT-OFF & NAME-O-RAMA
24 came out to get better! 2 FNG’s – Overnight and Gecko. Welcome!
CIRCLE OF TRUST/BOM:
Lately I’ve been trying to focus on my mental strength. There’s a difference between your body giving up and your mind giving up. Push yourself, learn the difference. This applies to not only our exercising, but to our daily lives. Its much easier to give up than it is to focus and push through a difficult situation. Work on your mental strength, push yourself.

“When someone tells me no, it doesn’t mean I can’t do it, it simply means I can’t do it with them.”

“Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it.”

“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”

“Attitude is 100% under your control.”

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up in November