F3 Knoxville

Category: Truck Stop

Icy ruck

THE SCENE: 29 but felt colder, ice on the path
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 merkins

10 squats

THA-THANG:
Coupons, 50# pipe, 60# sand bag

Ruck about 1 mile stopping 2x

Merkins & squats

Incline merkins & step ups

At hill behind basketball goal

2 men carry the coupons to the top of hill and back.   3 remaining pax do amrap PT then switch.

PT

Merkins

Squats

OH press

Lunges

Ruck another mile

 

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
I-beam, butters, Mayberry, waxjob, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd

x games

THE SCENE: cool and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 windmill merkins, 10 tempo squats, 10 cherry pickers and 10 baby arm circles (forward and backwards

THA-THANG:

Mosey to Soccer Field

Modified 4 corners with cone in the middle.  Count down from 20, 18, 16, 14, 12, and 10.  After each exercise run to the middle and do 2 burpees.  Then run to the next corner.

  • corner 1 squats
  • corner 2 iron mikes
  • corner 3 lunges
  • corner 4 CDD
  • Boat/Canoe w/ American Hammer
  • jog the end and sprint the length of the soccer field

Round 2

  • count down from 20, 15, 10, and 5
  • corner 1 merkins
  • corner 2 LBC
  • corner 3 SSH
  • corner 4 pickle pounders
  • jog the end and sprint the length of the soccer field
  • Mosey back to AO

MARY:

  • flutter kicks
  • box cutters
  • squats
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    I just finished reading The Long Walk; A true Story of a Trek to Freedom.  It’s amazing what the mind and body can endure and thrive under if you’re mentally tough and you’re determined to survive and accomplish a task.
    MOLESKIN:
    It was a beautiful morning with a light breeze.
    ANNOUNCEMENTS:

Early Friday Ruck

THE SCENE: clear, 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to upper field
THA-THANG:
Do 20 reps of each exercise with the ruck.  After each set, 50% run to midfield, full sprint back to end line.

Exercises

  1. Merkin pull through
  2. OH press
  3. Curls
  4. Upright rows
  5. Squats
  6. Lunge with ruck over head

Ruck another lap stopping at concrete bleachers for,

20 incline merkins

20 step up

Ruck another lap, through in 20 merkins

Acronyms R Us

THE SCENE: Nice ‘n toasty…37!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

30 seconds of stretching OYO…we got to business quick!

THA-THANG:

  1. Run 3 laps around the long parking lot median & perform BLIMPS at each end of the median.  Totaled 6 rounds of the following
    • Burpees x 10
    • Lunges x 10 each leg
    • Imperial Walkers x 10
    • Merkins x 10
    • Plankjacks x 10
    • Squats x 10
  2. Mosey to the playground
  3. 11’s:   Pullups & V-up Roll-ups with approx. 40 yard run in between locations.
  4. Mosey to concrete bleachers
  5. 50 BAD HABITs.   Perform 50 reps of each exercise.   This ended up being more of a buffet because we were almost out of time.  Each man did AMRAP of each exercise.   Ended with 10 burpees as a group.  Bonus points to Mayberry for actually doing 50 burpees.
    • Box Jump
    • American Hammer
    • Derkins
    • Hand Release Merkins
    • Alternating Shoulder Taps
    • Burpees
    • Iron Mikes
    • Tempo Squats

MARY

  • Big-O
  • Box Cutters
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
9 strong:  Ratchet, Mayberry, Booger, Butters, I-Beam, Junk, Sparky, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
This week has been hectic for me.  I’ve had company in town, spent a night in Franklin and had a snow day.  It all sums up to not many workouts and a lot of sleeping in this week, which sucks.   I love getting up early and posting with the PAX so this week really threw me for a loop, but at the same time the lure of a warm bed and sleeping later than usual was very tempting to continue.  How do you pick yourself up when you fail to meet your goals?  I think we need to fight against the “easy life” and push ourselves each day.  Today my challenge to the PAX was to examine themselves and check how they are doing at getting back on the horse after they’ve been off for a while.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP coming up in Feb.

50/50

THE SCENE: Just 30, but with the breeze it feels colder than some of those single digit mornings the last couple of weeks.  Nice coat of snow on the grass, but the pavement’s all dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Warmup lap around the parking lot
TN Rocking Chairs x20 IC
Tempo Squat x15 IC
LBAC x15 IC fwd and back
One more warmup lap
Monkey Humpers x15 IC
Snot Blowers OYO

THA-THANG:

Five 50/50s on all the beautiful snow-covered turf fields of the luxurious Truck Stop. And one parking lot.

50/50s: Sprint 50 yards, do 50 reps (25 of each exercise), sprint 50 yards, do 50 reps

Mosey over the bridge (carefully… It’s covered with snow but not really slippery) to the lot beside the Watt Road field for
50/50s: Pickle Pounders/Gas Pumps

Mosey back around to the soccer field nearest the AO for
50/50s: Carolina Dry Docks/Ice Skaters

Back to the parking lot for
50/50s: Big Boys/Dips

To the upper field (15 impromptu body weight rows at the new outhouse along the way) for
50/50s: Merkins/Squats

Watt Road field for
50/50s: 4-ct SSH, 4-ct Imperial Walkers

Final mosey around the park to pick up the Weinke pieces, back to the AO for some Roll Your Own with the exercise D12.
2 rolls for everyone, to the best of my memory, it went something like:
-20 Iron Mikes
-15 Crab Walk Toe Touches
-10 Squat Jumps
-15 Burpees
-15 Star Jacks
-1 minute Jump Ropes
-15 Merkins
-15 Calf Raises
-20 Iron Mikes
-15 Burpees

MARY:
15s Star Gazers after that last set of burpees…
Roll over for 15 Side Crunch IC both sides
A little bit of Protractors
25x LBC IC
AMRAP Merkins for the last minute!
COUNT-OFF & NAME-O-RAMA
5 HIMs this morning, no FNGs
CIRCLE OF TRUST/BOM:
I recently got the opportunity to get some constructive feedback that brought about a bit of an internal struggle for me between my ego and my rational mind. My ego wanted to go straight to being defensive or make justification/excuses for what needed improvement, but that is totally the wrong reaction. I had to take a step back mentally and make the decision to flush that ego down the toilet and open up to that feedback. Without that, I can’t improve. We’re all here in this relationship as HIMs and in our daily lives to help one another get better… Be careful not to let your ego get in the way of that process.
MOLESKIN:
PAX moved fast in the cold today. Blew right through the 50/50s. Great to have Tank show up at Coffeeteria!
ANNOUNCEMENTS:
Alcoa CSAUP Feb 24!