F3 Knoxville

Impact and enunciate

THE SCENE: 41* which was nice and toasty in comparison to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps
Tempo lunge
ANGLE ANGLE ANGLE grinders

SSH

THA-THANG:

Mosey out of the SP and toward the Big Ball.  Lots of chalk at the base of the stairs for the escalator.  Each exercise is 10 reps, picking up a new exercise each iteration through and running the stairs to the top of the Big Ball after completing each exercise.  Final iteration is 10 reps of all six exercises followed by the run to the top and back down for Mary.  Exercises as follows:

  • Imperial squat walkers
  • Merkins
  • Pickle pounders on 4-ct
  • Alternating shoulder taps on 4-ct
  • Crab cakes on 4-ct
  • Tricep dips

Short mosey up to the middle platform of the stairs beside big ball.  Circle up for contra burpees.  Start with normal burpee, then add a merkin each repetition until you reach 10 merkins at the bottom of the burpee.  Recover back down to the bottom of the big ball to pick up laundry.

Mosey across bridge and over to the amphitheater.  Line up across the front of the stage.
15 Bulgarian split squats (15 each leg), 15 wide merkins
15 jump squats, 15 Carolina dry docks
15 side step ups (15 each leg), 15 legs on stage sit ups and touch stage

Recover and mosey the long way around and up behind the amphitheater heading back to start point for Mary.

MARY:
Recliner flutter kicks (not laid back completely)
Recliner Edward scissor-legs
Boat/Canoe
COUNT-OFF & NAME-O-RAMA
12 strong including a visitor from Charlotte: Operation, G6, Singlet, SiPad, Careless, Swanson, Brooks, Amazon, Reverb, Cowbell, Red Writer, Abort
CIRCLE OF TRUST/BOM:
Impact is forcible contact to strong effect.  Thank the PAX for the impact they have all had on me recently, where I know I’ve taken small things from each of them and emulated to try to improve my character.

12 Days of Christmas – CMU style

THE SCENE: 43o and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Cherry Pickers IC x10
  • LBAC IC X10 Forward & Reverse
  • Tempo Merkin IC x10

THA-THANG:
Move CMU Pile to the Powell Christmas Tree:

  • 2 rounds of: Plank CMU Slides, BBS CMU Pass, Hammer CMU Pass, Lunge Twist CMU Pass
  • CMU Carry to tree

At Christmas Tree, 12 Days of Christmas. Just like the song says, do day 1, then day 2 + day 1, and so on. Days represent reps.

  1. Run (From tree to Emory & back)
  2. Iron Mikes
  3. Goblet Squats
  4. Bench Press
  5. BBS
  6. Tricep Extensions
  7. Overhead Press
  8. Elf-on-a-Shelf (4 each side) – see Exicon for workout description
  9. Flutter kicks 4ct
  10. Curls
  11. Merkins
  12. 8ct Body Builders

Pause for photo at Tree.

Carry CMUs back to AO.

MARY:

  • Captian Thors to 4 BBS & 20 American Hammers
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
6 + FNG – Named Quagmire
CIRCLE OF TRUST/BOM:
Looking at the QSource: Leadership – Is a learned skill. It is a disturbance of the status quo. We see many things in our daily lives that need to be changed, whether that is in our families, friends, church, workplace, or the world in general. It is our responsibility as HIM to step up and make those changes. Matthew 10:3 Do not suppose that I have come to bring peace to the earth. I did not come to bring peace, but a sword. Christ came to change the world not to go with the flow and accept it as it was. If we are to be like Christ, we need to be willing to step up and be a force for change.
MOLESKIN:
A lot of prayer for healing and health concerns, let’s not forget our brothers during this season and be willing to help where and when we can.
ANNOUNCEMENTS:

A little Route 66

THE SCENE: 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some mosey with SSH, Tempo Squats, Cherry Pickers, Merkins, and Baby Arm Circles mixed in

THA-THANG:

Route 66 day – completed the following exercises in succession:

  • Burpees
  • Flutter Kicks (4 ct)
  • Merkins
  • Jump Squats
  • American Hammers (4 ct)

Mosey around the oval parking lot until the six finished. Then headed up to the pavilion for a set of 11’s – exercises were Bench Rows and Box Jumps.

MARY:

Just enough time for some Hello Dollies, Sweat Angels, and finished with 30 seconds of LBC’s

COUNT-OFF & NAME-O-RAMA
24 HIM’s including 1 FNG – Welcome ‘Snoopy’

CIRCLE OF TRUST/BOM:

We have a lot to celebrate this time of year, but for some men, it’s a time of loneliness, isolation, and feelings of worthlessness. Those feelings aren’t confined to the holidays obviously, but they can be heightened around this time of the year. We’ll never fully know the battles that others around us are fighting on a daily basis.

If God has put someone on your heart, just reach out to them. A quick phone call (even a text) could make someone’s day. Just hearing the words “I was thinking about you man” can make all the difference in the world. It’s easy to fall into the trap of thinking about someone but not letting them know that you’re thinking about them, not reaching out, not taking any action. We have thousands of excuses for it – I’m just too busy, I’ll do it later, etc., etc., but they are all just that – excuses to justify our inaction. Let’s make it a point to actually reach out when God puts someone on our hearts this week.

Hills anyone?

THE SCENE:  25-ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins x 10 IC
  • Squats x 10 IC
  • High knees to speed bump and back
  • Butt kickers to speed bump and back

THA-THANG:

Mosey to Matterhorn.  3 rounds of a 5 cone suicide up the hill.  Reps of 2,4,6,8,10 at each progressive cone.

  • Round 1:  Monkey Humpers
  • Round 2:  Thrust Merkins
  • Round 3:  Plankjacks

Mosey to the Pavalon.  5 rounds of exercises.

  • Round 1:  10 pullups, 10 knee ups, 10 incline merkins.  Run to top of hill and back
  • Round 2:  8 pull ups, 8 knee ups, 8 incline merkins.  Run to top of hill and back
  • Round 3:  6 reps of each
  • Round 4:  4 Reps of each
  • Round 5:  2 reps of each

10 Burpees OYO before leaving the pavalon.  Mosey back to top of Matterhorn.

Suicide back down the Matterhorn using the same 5 cones as before.  This time run frontwards down, then Bernie Sanders back up until you’ve worked your way down the entire hill.

MARY:

  • v-ups (Mayberry)
  • Peter Parker (Tweet-E)
  • Box Cutters (Sparky)
  • Fire Hydrants (Tank)
  • LBCs (Scooter)

COUNT-OFF & NAME-O-RAMA
Tank, Mayberry, Scooter, Sparky, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

 

MOLESKIN:

ANNOUNCEMENTS:

1st Official OTB Ruck Workout at B.B.

THE SCENE:
Cold. Clear. 30 degrees.

Explained the format of these workouts moving forward. 100% of these will be used for event prep.

  1. Dress as you would for an event. Test out your clothing that you want to wear (i.e. will these baselayers and a small windbreaker keep me warm during the event?, should I try out these new shoes?). Recommended to never wear shorts. Low crawls will occur on the reg.
  2. Pack like you would for an event. Should contain, at a minimum: reflectors, headlamp, 30# weight, full water bladder, ID (don’t worry about quitter’s cash :)) Pack extra weight than you usually do. The worst thing about training with only 30# weight is discovering that your ruck weighs ~48# at the start of an event.
  3. Sandbags and coupons will be present at EVERY workout. You can crush all the ruck PT and cardio that you want, but if you can’t carry heavy shit for long distances, you’re going to have a bad time at an event.
  4. Workouts will sometime consist of only carrying coupons for the entire duration of the workout. Other times there will be shorter distances covered with more sandbag and ruck PT.
  5. This is not an F3 workout. So instead of circling up like an F3 workout, we will line up in ranks & columns like the administrative phase of an event. The QIC will “inspect” rucks for minimum items listed above. This will get you used to unpacking and packing in a hurry. We may do some “dump it” and “pack it” days with time hacks.
  6. Like the Tough page, to Q one of these workouts, you will first have to have completed a Tough or higher event. Light only doesn’t count.

WARM-O-RAMA:
BAC x10 IC
SSH x15 IC
Squat x10 IC
Merkins x10 OYO

THA-THANG:
Coupons in tow: 80# sandbag, 60# sandbag

Ruck to the soccer fields and onto the turf. All workouts below with rucks on.

Phase 1:
Line up along the end line with sandbags. Partner up. Pick your poison (80# or 60#).
Partner A: Clean, squat, toss sandbag in front of you. Repeat & continue until end of penalty box (18 yds). Shoulder sandbag and run it back
Partner B: 5 Merkins, 10 Ruck Presses, 15 Front Squats R&R until partner returns
2 sets each

Phase 2:
Daisy chain 80# & 60# bags together.
2 people: bear crawl drag sandbag for 12 yards. Front carry it back
remaining team: 10 flutter kicks, 5 get ups (ruck in front). R&R until group returns
Swap out and repeat until every person completes the bear crawl twice

Intermission:
2 sets of Front, Back, Go for 45 seconds.

Phase 3:
Sandbags still daisy chained
2 people: low crawl drag for 12 yards. Farmer carry back
remaining team: 10 squats, 10 merkins. R&R until group returns
Swap out and repeat until every person completes the low crawl twice

1 set of Front, Back, Go

Phase 4:
Circle up. Sandbags are with random PAX.
Burpee, clean & shoulder the sandbag, toss it clockwise to the next person
Repeat until each person tossed the 80# 6 times

Intermission:
5- 8ct bodybuilders

Phase 5:
Partner Up. 3 people on the 80#. 2 people on the 60#
Burpee, curl, clean, squat, toss to next person
Repeat until each person performs 10 reps

PAX head back to AO

MARY:
5- 8ct bodybuilders