F3 Knoxville

THE SCENE: 30’s White and Warm!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Imperial Squat Walkers (ICx15)
Cadre Dan’s Cherry Pickers (ICx65)
Overhead Claps (ICx15)
Little of This / Little of That
Some of These / Some of Those
Iron Mike’s Lt. Dan’s (Ratio = 1 Squat; 4 Iron Mikes. Worked up to 5 Squats; 20 Iron Mikes)
Merkin Rolls
Howling Monkeys (Ring of Fire)

THA-THANG:
Bataan Death March (2 Burpees) To The Educator!

Teams of Three, One member working at bottom of hill (roll dice for movement), One member burden carry two 5gal. buckets up or down the path of the hill. One member working at top of hill (roll dice for movement). Once the bucket gets to the top, replace team member, the team member that rolled the dice and was working out is now carrying the bucket down the hill and will replace team member at the bottom. Continue for time.

Bottom of the hill (Roll the Dice) Movements:

• 1. Hill Sprints
• 2. Decline Merkins
• 3. Incline BBS
• 4. Squats
• 5. Bernie Up Hill
• 6. Flutter Kicks

Top of the Hill (Roll the Dice) Movements:

• 1. Walking Lunges
• 2. Suicides
• 3. Squat Tuck Jumps
• 4. Run Laps
• 5. Single Leg Curb Dips
• 6. Merkin Curb Walk

PAX were unaware that each bucket was filled with 11″ of water and a small mark was made inside the bucket of where the water was when started.

**PENALTY**
For every inch of water lost = 1 Round of:

1. Bucket Shoulder Shrugs (x10)
2. Reverse Bear Crawl Up Hill

COUNT-OFF & NAME-O-RAMA
11 PAX

CIRCLE OF TRUST/BOM:
As men we tend to take on a heavy load. We are confident in our broad shoulders and feel as though we can take on more responsibilities. (This is like the full buckets, the beginning of the workout, when we are fresh and eager to achieve). For some of us it might feel more difficult to say no or admit we can’t take on any more (tasks, responsibilities, job functions, people to manage) whatever it may be (in your life).

As we take on more weight, we become sloppy, we don’t focus as intently because we are spread thin trying to please several different people or complete several tasks that each one individually require and expect a substantial amount of effort, time, love, thought, care and so on…(This is the middle of the workout, now we begin focusing on other tasks, losing sight of the amount of attention required or expected of the original task; now we are concentrating with wondering what workout will I do at the top or bottom of the hill, losing focus on the buckets and beginning to spill more water).

Things outside our control will happen, we don’t know what, or when, but life will get in the way and throw a curve ball once in a while. (This is the dice; we don’t know what life is going to throw at us). Because we have now lost the concentration required to achieve our original task; we are penalized. We had to force ourselves to stop all other tasks in order to focus all of our time, attention, resources, and thoughts on how to make up for being sloppy and losing our concentration. (This is the penalty; 10 shoulder shrugs and reverse bear crawls, this was the required effort needed to complete and make up for the lack of concentration during the duration of the task.

MOLESKIN:
Highly enjoy getting out in the gloom with these men and this wonderful AO. I can’t get enough. Thank you all for being the HIMs that you are, and pushing forward every day!

ANNOUNCEMENTS:
Saturday the 30th beatdown will be held at the Alcoa Municipal Building (223 Associates Blvd, Alcoa, TN 37701)
Alcoa CSAUP February 24th 2018!