F3 Knoxville

Category: Truck Stop

The non-CSAUP beat down

THE SCENE:  Warm & wet

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Hand release merkins x 10
  • Tempo squats x 10
  • LBAC fwd/bckwd
  • this/that stretch

THA-THANG:

  1. Mosey to concrete bleachers
  2. 11’s on the hill:  burpees at top / derkins at bottom.   Must box jump up the bleachers each trip up the hill.
  3. Mosey to soccer field
  4. Suicides the long way.  Perform 2,4,6,8,10,12 reps at each line.
    • round 1: Merkins
    • round 2: Lunges
  5. Mosey to playground
  6. More 11’s.   Start at top of hill by new bathrooms.  Squats at top / pullups on playground equipment at bottom
  7. Mosey back to AO

MARY:

  • Box cutters x 20
  • Boat / Canoe
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
6 strong!  La-Z-Boy, Deadhead, Shooter, Cosmo, Bartman, Cornhole (FNG)

CIRCLE OF TRUST/BOM:
I’ve shared the same BOM at my last 3 Q’s because it continues to stay on my mind:  are you pursuing things in your life that ultimately matter or are you succeeding at things that don’t matter?

 

MOLESKIN:
Special prayer of safety for those at the CSAUP event today.

ANNOUNCEMENTS:
Hardship Hill – May 19

Lots of Pee Breaks

THE SCENE: 44, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 43 IC, waiting on Mayberry

Windmills x 10 IC

Imperial Walkers x 10 IC

10 Burpees OYO
THA-THANG:
Break into 2 teams

Team 1 does 5 burpees while team 2 starts the mosey.

Team 2 Mosey long way to soccer field at Watt Rd.  Stop at each light and do 5 merkins (total of 80)

Team 1 follows after the burpees.  Team 2 did their 5 burpees at the field while waiting on team 1.

BLIMPS relay

One team member runs length of field and back while rest of team completes AMRAP of the following;

Burpees

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

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11’s across width of field.  Derkins and Groiners

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Escalator variant – do exercise A, run a lap around the field, at same corner do exercise A and B, run another lap…repeat for the four exercises

A – Burpees x 5

B – Merkins x 10

C – Squats x 15

D – BBS x 20

Once complete we went down the escalator starting with 20 BBS, run a lap….repeat.

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Mosey back to AO by way of the upper field, stopping at each light post and doing 20 Squats

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ratchet involved with organization that helps homeless teenagers and young adults, pray for them

Deadhead on job transition

United weekend being a blessing
ANNOUNCEMENTS:
CSAUP next week

Nice & Low Impact

THE SCENE: It was Cold!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 40
  • WGM (World’s Greatest Merkin) IC x 5
  • Rockettes IC x 15
  • Merkins OYO  – 2 Minutes
  • BBS OYO – 2 Minutes
  • Burpees OYO x 10

 

THA-THANG:

Circuit 1 –

  • Gorrilla Shuffle Line Dance- OYO
  • HR Merkins x 2
  • Gorilla Shuffle x 3 to the Right
  • HR Merkins x 2
  • Tuck Jumps x 2
  • Bear Crawl FWD x 10
  • Rinse & Repeat to the Left and Make your away across the Soccer Field
  • 10 Burpees and take a Hot Lap around the Field – Plank it up Center Field

 

Intermission

  • Rock Climbers IC x 15 (Not Mountain Climbers those are standing)
  • Plank Jack IC x 15
  • Dips OYO x 25 (4 Sets)

 

Circuit 2 –

  • Caterpillar Merkins OYO x 1 Ascending to 5
  • Add Lunge (ea leg) for every Merkin – work your away across the field
  • 10 Burpees – Take a Hot Lap

 

2nd Intermission

  • Plank it up Mid-Field
  • Absolutions – Hi Plank – Lo Plank – Lo Plank Jacks on a 6 count IC (I forgot the In-Out Motion)
  • Then 15 OYO (Cuz I can’t breathe)

 

Then my workout ran short … so we did 11’s

  • Start 0 – 11
  • Merkins Southside
  • BBS Northside
  • Lunge North
  • Run South

 

Back to the AO

MARY:
10 Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gap between who you are today and the Man you are meant to be is called the Gap to Greatness. This can be overwhelming or motivating depending on how fiercely you are closing that Gap!
MOLESKIN:
Getting the Band back together again. We had a lot of old school guys come out that we haven’t seen in a while. Since Tank was making a comeback on his Tankle, we had to make sure we kept it nice and low impact. I did however not make good on my promise to keep it under a mile… Great work Men! Thanks for coming out

Shoulder Day Saturday

THE SCENE: mid-40s – wet ground but we dodged the rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20 IC
  • Rockettes x 10 IC
  • Temps Squat x 10 IC
  • 10 Burpees OYO

THA-THANG:

  1. Mosey to one end of the parking lot.
    • Bear Crawl 11’s
      • Dry docks on one end / Peter Parker Merkins on the other end
      • Always face same direction while bear crawling (crawl backward coming back to start)
  2. Mosey to CMU stash
    • CMUs have gone missing….audible!  Battle buddy up for some DORA.
    • Partner A does exercise below while Partner B runs to bathroom and completes 5 burpees.
      • 200 Squats
      • 200 Merkins
      • 200 Box Cutters
  3. Mosey to paved hill by the playground
    • Backward bear crawl up the hill
    • At top of hill find a spot on the wall
      • 1 minute wall squat x 2 rounds
      • 1 round of single leg wall squat (10 seconds on/off per leg)
    • DORA Calf raises x 200 while battle buddy does 10 pullups on bar
    • Inchworm merkin back down the hill
  4. Mosey back to AO

MARY:

  • Flutter kicks x 20 IC
  • Hello Dolly x 20 IC
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
9 total:  La-Z-Boy, Mayberry, Shooter, Sweeper, Deadhead, Landline, Cosmo, Pirate, Bartman

CIRCLE OF TRUST/BOM:

Have your wife’s back.  My wife and I had a fight this week that centered around her feeling that I didn’t have her back in a certain situation.  The scenario had to to with our kids and I basically let her be the “bad cop” without stepping in to help her out.  Lesson of the week:  cover your wife’s 6 at all times!

MOLESKIN:
ANNOUNCEMENTS:

  • CSAUP event at Alcoa – February 24th
  • Hardship Hill OCR – May 19th.

Sandbag Ruck PT

THE SCENE: 28 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
ruck with 60# sandbag to upper field (0.75 miles)
THA-THANG:
1 man does an exercise with the sandbag while partner does the other then they switch.  Do 3 sets of each

  1.  Sandbag Rows x 10,  40 yard bear crawl
  2. Sandbag Dead lift, Merkins x 10
  3. Sandbag Cleans x 10, Incline Merkins x 10
  4. Sandbag OH Press x 10, Flutter kicks with Ruck OH

Ruck long way back to AO with the sandbag of course

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: