F3 Knoxville

OTB Goruck day 6

THE SCENE: 58* and clear, perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All warm-ups with ruck:
BAC forward x10 IC
BAC reverse x10 IC
20 merkins OYO
20 squats OYO
THA-THANG:
Everyone with rucks, challenge weight.  Ruck up and grab one 60lb sandbag (Irene).  PAX cannot carry sandbag the usual way, carry the bag on one shoulder, floppy log style.  This rule applies for duration of post.  Ruck up and move out, heading away from start point towards campus.  Alternate whenever, or when someone steals the bag.  Mosey up towards Ayers on the hill, going behind halfway to the giant stairway on the side.  One man starts at the bottom and carries the sandbag as quickly as possible to the tippity top of the stairs and returns.  While he is doing that, other PAX alternate between 10 curls and 10 overhead presses until they die or their teammate makes it back.  Everyone takes a turn to the top.

Ruck back up and move out, toward the library.  Make a right turn and head toward Cumberland and back up the hill into the fort.  Find 17th Street and mosey to the Cadillac soccer fields.  Ditch Irene for a the Day 6 workout from Goruck’s Lucky Seven challenge.  As follows:

  • 110 yard suitcase carry (can switch hands at halfway point)
  • 10 ruck swings
  • 10 squats (alternating between front and rear load)

10 rounds of that.

Grab Irene and ruck back to start point.

Approx 3.55 miles total

COUNT-OFF & NAME-O-RAMA
3 weirdos: Amazon, Swanson, Abort

Round & Round We Go at JUCO!

THE SCENE: 50 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 20
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 10 hand-release Merkins (OYO)
  • Sprints back & forth across the parking lot X 4

THA-THANG:

Dora (at AO) – Partner sprints back and forth across the parking lot during reps

  • 50 burpees
  • 100 CMU Overhead Press
  • 150 Merkins
  • 200 CMU curls
  • 250 squats 

AMRAP on the run – Partner jogs/runs around the parking lot (approximately 300 yards) while partner works out

  • AMRAP Flutter Kicks
  • Switch
  • Big Boy Situps
  • Switch
  • Supermans
  • Switch
  • Merkins
  • Switch

MARY:

  • Hello Dolleys X 20 4 CT (IC)
  • American Hammers X 20 4 CT (IC)

COUNT-OFF & NAME-O-RAMA

Ghost Rider, Guano, Spotter, Snaggletooth, Stye, Trolley & Booster

CIRCLE OF TRUST/BOM:

Even though I know the scripture below says not to worry, God knows my path, it will be ok, I still worry.  I’m anxious, worried, and searching for my purpose in life.  We all know God is in control but we are human and have fear and concerns.  I pray each of you know God loves you and is in control…and I pray that I not only say those words but BELIEVE that God is in control and that I will be ok.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”

MOLESKIN:

I used the sidewalk chalk that I bought at Guano’s garage sale. We’re going to miss you when you move back to South Carolina in the near future!
ANNOUNCEMENTS:

REGISTER FOR HARDSHIP HILL HERE!!!! DISCOUNT CODE IS: F3HARDSHIP; TEAM IS JUCO5 – https://register.chronotrack.com/r/46008?fbclid=IwAR0shbFwZ8jMkrgi5ZNA972dYsLQC65VSLcFG8c6flJFNV9U5UyAZejsrFI

 

Persistence of Memory

THE SCENE: A lovely morning with just enough chill in the air to keep you from sweating too bad.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Cherry Pickers IC
10x Tennessee Rocking Chairs IC
10x Hindurkins IC
15x Mountain Parkers IC

THA-THANG:
Brought the memory game out once more. That’s some dang durable cardboard!
Managed to clear a little more than half the board before time ran out.

MARY:
Super-fast Mary ‘cuz we just have a little time!
20x LBCs IC
20x Hello Dolly IC
10x Side Crunch IC (each side)

COUNT-OFF & NAME-O-RAMA
5 Project regulars were very welcoming to this guest Q… Even after I stole it from Snaggletooth…
CIRCLE OF TRUST/BOM:
Today’s word lifted from My Utmost for His highest – the one from last Saturday:

What To Do When Your Burden Is Overwhelming

As we work together, we get closer. The same happens as we cast our burdens on God… Not that we cast them away entirely, but we shoulder them together and in so doing become closer.

MOLESKIN:
Only 2 more AOs that have not seen the memory cards… Look out Equalizer and Quacken!
ANNOUNCEMENTS:
Prayers for Trolley’s wife and family – related to today’s word! He knows what we need!

Dig Deep

THE SCENE: 41 degrees with a big ole moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some SSH during the disclaimer to get warm, and then followed up with:

  • Little bit o’ this & that
  • 15 merkins
  • 15 windmills

THA-THANG:
The PAX moseyed over to a cone circuit. 5 cones were placed at three distances (Cone 1=short sprint, Cone 2=medium sprint, Cone 3=long sprint, Cone 4=medium sprint, Cone 5=short sprint).

Each cone had an exercise listed at its base (Cone 1 = BBS, Cone 2 = Carolina Dry Docks, Cone 3 = Squats, Cone 4 = Merkins, Cone 5 = American Hammers).

Pax sprinted to each cone and performed 5 reps of the listed exercise at that cone. In between Cones 3 and 4 we paused for sets of 7-ups with the pee rocks (curls, presses, tris with a heavy rock in ascending rep count from 1 to 7 and back down to 1).

Continue this patter, increasing rep count by 5 each time. Right before Mary we re-grouped at the start line for one last sprint to the long cone.

MARY:

  • Oblique Crunches x 10 IC, each side
  • Box Cutters x 20 IC
  • Flutter Kicks x 15 IC
  • Mountain Climbers x 25 IC

COUNT-OFF & NAME-O-RAMA
Two FNGs today – great work PAX! Welcome to Twinkletoes and Peek-a-boo!
CIRCLE OF TRUST/BOM:
Take some time to review the words used in traditional wedding vows and really let them soak in. I was at a wedding with my 3 yo daughter this weekend and had to explain the ceremony to her curious mind. I found myself interpreting the wedding vows in ways that I probably didn’t consider 6 years prior when I repeated them to my bride (who is way out of my league). It really stood out to me that I am not always a good example of what those vows mean, even though I should be since I’m setting the example that she may use for her future husband one day.
MOLESKIN:
Felt good to be back with the PAX after two fartsacks in the last few days – thanks, guys!
ANNOUNCEMENTS:

Ranger Beatdown

THE SCENE: 59 degrees F with plentiful rain
F3 WELCOME & DISCLAIMER  Hammy did the welcome and disclaimer before turning it over to Spook (Travis Elkins) for the Ranger Beatdown.
WARM-O-RAMA:

10 thoracic spine rotations/side
10 scap pushups
10 pushups
Plank rotations
Inch worms
10 bend and reach
10 Windmills
10 Squats
10 Side lunges
10 Walking knee hug
10 Walking glute stretch
10 Quad stretch with RDL
10 side step overs/leg
10 yards worlds greatest stretch (forward lunge w/side rotation, hamstring stretch, hip flexor stretch)
75 yard jog warmup

THA-THANG:

3 sets (15 mins)
⁃       1x Leg Blaster = 20x air squats +
20x in-place lunges (10x each leg) +
20x jumping lunges (10x each leg) +
10x squat jumps

⁃       Inchworm alligator clapping push-up x 5
⁃       Single leg RDL 10/leg

3 sets 
⁃       Pull-up ladder 5-1 x 3
⁃       Pike pushup ladder 5-1 x 3

Anaerobic conditioning (10 mins)
⁃       Run 75 meters and walk back

3 sets
⁃       Curls 21s w/block
⁃       Tricep extensions w/block x 20
⁃       Dead Bug leg lifts w/block x 15

3 sets
⁃       Single arm rows w/block x 15/arm
⁃       Glute Marching x 15/leg
⁃       Side star plank leg raise x 10/leg

MARY:COUNT-OFF & NAME-O-RAMA
9 PAX, 1 guest Q (Spook – Travis Elkins), 1 FNG (Doghouse – Kevin Stephens)

CIRCLE OF TRUST/BOM:
1 Timothy 4:7-8 – Have nothing to do with irreverent, silly myths.  Rather train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.

It is biblical that we should take care of our physical bodies and well being.  A strong body helps us to develop a strong mind.  F3 supports that aspect in the first F.  In the passage, the Apostle Paul, challenges that training in godliness of far greater value because it prepares us for the life to come, the everlasting life.  We should exercise the third F as it is of value in every way.  Holding ourselves accountable through the second F helps us progress in our third F.

MOLESKIN:
Thanks to Travis Elkins for joining us and for the leadership gift he provided this morning.  Rangers Lead the Way!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.