F3 Knoxville

Mutha Ruckin’ Monday @ JUCO Ruck

THE SCENE: A comfortable 37 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
mosey to the side parking lot.  no other warmup
THA-THANG:

Pair up.  One partner farmer carries both bags to the light pole and back, while the second partner performs a series of exercises.  Merkins, calf raises, lunges, squats, side straddle hops, maybe more, I don’t remember.  Continue rucking around campus, working toward the courtyard.  Outside the court yard, perform 20 around the world merkins with ruck.  Mosey to short wall, and perform 20 lunges with one foot raised on the wall.  20 dips, 10 step ups.  Walk to the stairs and perform 60 calf raises with the ruck.  20 pigeon toed, 20 open toed, and 20 straight toed.  Take one lap around the inner circle, and mosey back to the parking with light pole where we did our first set of exercises.  Same partners as before, only one partner runs with out a ruck to the light pole and back while the second partner does exercises with the ruck.  Curls, tri ext, OH Press, Merkins, all X2.  Mosey around to the courtyard and repeat those exercises.  Double time one lap inside the courtyard, and make our way back to sophomore hill.  Perform 5 hill repeats with a hard effort, and one Bernie for a total of 6 climbs.  Mosey back to the AO to meet up with the JUCO COT.

MARY:
Pickle pounders with ruck until 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
See Trolley’s Back blast
MOLESKIN:
NA
ANNOUNCEMENTS:
NA

A Frigid and Motivated Asylum

THE SCENE: Cold, 22 Degrees.
F3 WELCOME & DISCLAIMER:  I am not a professional, the workout is free, and we are at Fitness, Fellowship, and Faith.  I do not know your injuries, so modify as you see fit.

WARM-O-RAMA:

Cherry Pickers
Motivator from 10
Around the World Merkins (20)
Baby Arm Circles

THA-THANG:

Reps of 20 for each exercise
Station 1 with Coupons
20 Rows
20 Curls
20 Squat Thrusters
20 Tricep Ext
20 Calf Raises with Coupon
20 BBS with Coupon “Louganis”
Run from station 1 to 2, perform exercises, rinse and repeat
Station 2 at the pavilion
20 Wide Merkins
20 Squat Jumps
20 Picnic Table Dips
20 Diamond Merkins
20 El Capitan to bleachers
20 Picnic Table pull Ups
Mosey to Playground
10 Lunges (each leg) with one leg on the wall
20 Derkins
20 Dips
Mosey Back to AO

MARY:

20 Pickle Pounders
20 Merkins
20 Flutter kicks
20 Hello Dolly’s
20 Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Deuteronomy 6:5
Matthew 22:38
God’s message is the same from Moses, to Jesus, and to us.  Love God with all of your heart, mind, and soul.

MOLESKIN:
NA
ANNOUNCEMENTS:
NA

The Sprinting Crab & Spinning Bear

THE SCENE: 38 degrees and clear.  Crispy

✓  F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH
  • 25 Flutters
  • 50 Lunges
  • 25 Gas Pumps
  • Mosey
  • 25 Scissor Kicks
  • Spinning Crab walks
  • Walk
  • Sprint
  • Walk
  • Spinning Bear Crawl

Spinning Crabs & Sprints & Spinning Bears (Loop):

14 stations along the Sophmore hill large loop.  The stations start repeating at station number seven.

  1. 25 Flutters / Lunge to next station
  2. 25 Gas Pumps / Mosey to next station
  3. 25 Scissor Kicks / Spinning Crab walk to next station
  4. Prep -recover Walk to next station.
  5. Sprint to next station (this was about a 100 yard sprint)
  6. Walk recover to next station.
  7. Spinning Bear crawl.

Then the stations repeat but now you are at the other side of the four cornered loop.  This was an AMRAP. We averaged at about 1.5 laps.

MARY:

My beloved deconstructed burpee crazyiness.   The burpee machine.

  1. Planks
  2. Merkins
  3. Frogs (in plank , bring feet to hands and back to plank)
  4. Squats
  5. Squat Jumps
  6. Star Jacks

These six stations are evenly fanned out around a light pole.  Two men at each station do the exercise until they are tagged.  The group at station one run to the light pole tag it and run to next group to start doing their exercise. Each time station one gets tagged we all take 5 steps backward.  Thus making the length and repetitions of the exercise longer because you don’t get tagged as often.

CIRCLE OF TRUST/BOM:

Read Psalm 103.

FNG Slip-n-slide Welcome!

Lots of reps and steps

THE SCENE: Low 20’s but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pffft… warmup? Run over to the new loop at the duck pond.
THA-THANG:
Do the first exercise on the list, run a lap around the pond (0.4mi+) and then do the next one. Repeat.

  • 80 Merkins
  • 80 Squats
  • 120 Shoulder Taps (2ct)
  • 80 Monkey Humpers
  • 30 Dr. W’s
  • 100 OH Claps
  • 60 Bobby Hurley’s
  • 40 V-ups

MARY:

  • 20 Flutter Kicks
  • 20 BBS
  • 20 LBC’s

COUNT-OFF & NAME-O-RAMA
5 Strong
CIRCLE OF TRUST/BOM:
“A child who is ignored by the village will burn it down to feel it’s warmth”

Cap’n talked about this at a 3rd F event a while back. There are many young men and boys out there without father figures to help guide them through life. This lack of guidance can bring out the destructive mind set that men are born with. Whether it’s physically destructive, emotionally, or spiritually.

Help set examples for younger men any chance you can get.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Let’s Get Kraken

THE SCENE: Dry, Upper Thirties. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Tempo Squats x10
  • SSHx20 IC

THA-THANG:

Tennis court stations. Pick a station, complete the prescribed exercise, then run a full lap around the court to the next station. Rinse and repeat. On your second pass of the stations, do two laps between each. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges (across court & back)
  • Merkins x20
  • Mountain Climbers x20
  • Calf Raises x20
  • Dry Docks x20
  • Bear Crawl (across court & back)
  • Squats x20
  • Diamond Merkins x20
  • Crab Toe Touches x20

MARY:

  • Box Cutters 
  • American Hammers
  • Pickle Pounders
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

Six PAX

CIRCLE OF TRUST/BOM:

Make time for the relationships & activities that restore you.

MOLESKIN:

Nice work today gentlemen.