F3 Knoxville

Category: Rampart

Circle the Wagons

AO: rampart
Q: Feeny
PAX: 2DE, Feeny, Ghost Flag (F3Knoxville), Mo Rocka (Joshua Miller), Outnumbered, Porthole, Piston, Lucille (Austin Williams), Skeletor, Wingman, Stick N Poke
FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Pick and Run/ Legs Ouch

AO: rampart
Q: Feeny
PAX: Mo Rocka (Joshua Miller), Airborne (Chase Perkins), GoDaddy (Zack Williamson), Porthole, Feeny, Outnumbered, No Treble, Effron
FNGs: None
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Birdhouse – Accelerate Week 1: “Mental Battle Retreat”

AO: rampart
Q: Outnumbered
PAX: Outnumbered, Porthole, Route 44 (Aaron Childs)
FNGs: None
COUNT: 3
Welcome + Disclaimer
Warm-O-Rama:
• SSH x20 IC
• MTN Climbers x10 IC
• Shoulder warmup
The Thang:
PATTYCAKE Merkin (aka “Hand Slap Merkins”) Circuit:
Merkin w/ PAX clap. 14 merkins represent the 14.3% of men who have a form of anxiety disorder. The 40 Mary exercises represent the 40% of men who won’t talk about their mental health.
• 14 x Diamond Merkins
• 40 x Single Count Dead Bug
• 14 x Standard Merkins
• 40 x Single Count Flutter Kicks
• 14 x Wide Merkins
• 40 x Single Count Heels to Heaven

BROPEE Circuit: Synchronized Burpee w/ a High 10 and Bro-Squats back-to-back squats. 6 million men suffer from depression. We will do 6 bropees to bring those struggles to light.
• 6 x Bropees
• 14 x Bro-Squats
• 6 x Bropees
• 14 x Bro-Squats
• 6 x Bropees
• 14 x Bro-Squats

Dora, of sorts: half the group holds a plank while the other runs ~100 yds, then swap. Normal plank, then a Bear plank.

Mary: a few rounds of exercises

CoT Talking Points:
Here are some facts on Men’s mental health:
1) 6M+ men suffer from depression
2) 14.3% of men have a form of anxiety disorder
3) 2.9% of men have bipolar disorder
4) 40% of Men Won’t Talk About Their Mental Health
5) Text or call “998” if you’re in crisis
6) 80% of all completed suicides in the U.S. are by men

We talked about how 2nd F is really helpful and the importance of having brothers to hold you up.

Completely forgot announcements…

Cold movement

AO: rampart
Q: Skeletor
PAX: Outnumbered, Lucille (Austin Williams), Porthole, Wingman, GoDaddy (Zack Williamson), Feeny
FNGs: None
COUNT: 7

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Hundreds and Thousands

AO: rampart
Q: Lucille (Austin Williams)
PAX: Mo Rocka, No Treble, Skeletor, Piston, GoDaddy (Zack Williamson), Lucille (Austin Williams), Feeny, Porthole, McFly, Stetson (Cayden Emory), Outnumbered, Sport Mode
FNGs: None
COUNT: 12
WARMUP: I have forgotten the warmup but I know we did a good shoulder burn and some Mekin/squat pauses.
THE THANG: Indian run to the stage. Every exercise is AMRAP in 2:30 minutes. Step ups, merkins, heels to heaven. Mosey to playground. Jump squats, inch worms, LBCs, pickle pointers. Mosey to gazebo. Incline merkins, lunges. Mosey to fountain for burpees.
MARY: no time.
ANNOUNCEMENTS: Corn maze at 3:00. Brolympics, Starfish soon.
COT:The power of God in an ordinary man.