F3 Knoxville

Category: Truck Stop

Frozen Truckers

THE SCENE: clear sky, 10 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO, 25 SSH IC, 15 merkins IC, 15 Tempo squat IC

  • THA-THANG:
    Mosey to the soccer field where pax buddied up and took a lap around the field, on the side lines they wounded dragged to the corners and did 10 diamond merkins and on the end lines they fireman carried, stopping at half field to also do 10 diamond merkins.
  • on the second lap they sprinted the side lines and lunged the end lines, stopping at the corners and half field to do 10 ranger merkins.
  • we  then did 7’s across the field with burpees and smurf jacks
  • PAX then circled up on the center field where we did flutter kicks IC while one at a time they would run to the bleachers and do 10 dips, every other time someone finished dips PAX that were circled up would switch to a different core exercise (box cutters, LBC, ect.)
  • mosey once around the field.
  • PAX lined up on the end line and ran across the field stopping at every line and doing 7 BBS, and then back across the field doing ranger merkins
  • mosey once around the field
  • PAX again lined up on the end and did the same this time with 7 dry docks and back across doing 7 monkey humpers
  • mosey back to AO

 

MARY:
we did 3 minutes of boat canoe on my count followed by 25 box cutters IC
COUNT-OFF & NAME-O-RAMA
10 PAX no FNG’s
CIRCLE OF TRUST/BOM:
I shared how this time of the year for me at work is can be more stressful than normal and how I often times find myself complaining about my day to my wife. Being the amazing wife that she is she reminded me of how the Lord sends us blessings that the enemy will try to steal. I told the PAX how prevalent complaining is to people in our society and how it works to steal our motivation and drive to appreciate God’s blessings and to complete the things that God has planned for us. This is especially true in a group setting, one person starts complaining and it will spread like fire through the group robbing the group of its motvation to complete the task at hand.
MOLESKIN:
prayed for Iceman’s family member who suffered a stroke and also for Tank’s foot to heal.
ANNOUNCEMENTS:

Army PT Test

THE SCENE: Crisp 29
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry Pickers x 10

Imp. Walkers x 10

Merkins x 10

Mosey to upper field
THA-THANG:
Army PT Test, AMRAP for 2 minutes

Merkins

BBS

1 mile run

Start at bleachers on field, derkins x10, bear crawl to center field, CCD x 10, run to sideline, 20 squats, bear crawl to center field, CDD x 10, run to bleachers

Repeat with crab walks instead of bear crawls

Partners

A) stay at end line doing squats

partner b, runs to 18 yard line does 20 CDD and runs back to end line.  Then partner A goes.

At the 50 yard line, 15 CDD

At other 18 yard line, 10 CDD

At other end line 5 CDD

Mosey to AO

MARY:
Ring of Fire Merkins, 2, 3, 4, 5, 6, 8, 10

COUNT-OFF & NAME-O-RAMA
Swirly, Mayberry, Crossbar, Bartman, Showcase, Shooter, Butters, FNG (Space Camp)

CIRCLE OF TRUST/BOM:
When making your resolutions for 2018 make them really big and bold!

MOLESKIN:
Bartman had the highest PT score of 285/300.  Mayberry was second with 277/300.  I believe everyone passed the Army PT test for graduating from basic training.  We can do it again in 6 months and see what improvement has been made.

ANNOUNCEMENTS:

Best Game of Dirty Santa Ever

THE SCENE:   Warm, windy, wet and very very DARK

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • 4ct Merkins IC x 10
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 5

THA-THANG:

Played a game of Dirty Santa.   PAX numbered off & picked gifts from the bucket in numerical order.   PAX had the choice of drawing a new gift, or if they’re feeling especially sadistic, they could choose to “steal” a gift from a previous PAX and we would repeat the stolen exercise.   Sadly no one stole….here were the gifts chosen (not in order chosen:

  1. Stay where you are.  20 Speed Skaters, 20 Carolina  Dry Docks, 20 Reverse Lunges, 20 Flamingo toe touches.
  2. Indian Run while singing Here Comes Santa Claus.   Stop once each PAX has been the “indian” 3 times.   We quickly found out we don’t know the words to this song so we changed it to Rudolph the Red Nosed Reindeer…
  3. Mosey to soccer field.   Burpee Broad Jump across the narrow width of the field.
  4. Mosey to another soccer field.   Wind Sprint the length of the field.  Start at 25%, then increase to 50%, 75% & 100%.    Rinse & Repeat x 3.
  5. Stay where you are.  10 Burpees, 10 Thrust Merkins, 10 Smurfjacks, 10 Plankjacks.  Rinse & Repeat x 3.
  6. Mosey to concrete bleachers.   Incline Merkins x 50,  Decline Merkins x 50,  Box Jumps x 50
  7. Mosey to playground.   10 Pullups, 10 Burpees, 10 Plankjacks, 10 Squatjumps.   Rinse & Repeat x 2.
  8. Mosey to soccer field.  Inchworm Merkin across the short length of the field.
  9. Stay at soccer field.  Bernie Sanders across the field, then Groucho walk back across.
  10. Back at the AO.  Monkey Humpers while singing Jingle Bells.

MARY:

  • Flutter kicks x 15
  • Gas Pumps x 15
  • Box cutters x 15
  • Hello Dollys x 15
  • Slutter kicks x 15

COUNT-OFF & NAME-O-RAMA
10 PAX:  Mayberry, Frosty, Booger, Hammock, Waxjob, Sharpie, Showcase, Gibbler, Butters, Bartman

CIRCLE OF TRUST/BOM:
Jesus Christ is the real meaning of Christmas.  This morning we took time to listen to the Christmas Story from Luke 2:

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while[a] Quirinius was governor of Syria.) 3 And everyone went to their own town to register. 4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them. 8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” 13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying, 14 “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.” 15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.” 16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.  21 On the eighth day, when it was time to circumcise the child, he was named Jesus, the name the angel had given him before he was conceived.

MOLESKIN:

ANNOUNCEMENTS:

Ruck PT

THE SCENE: 50’s, sorta gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Without ruck (Help Mayberry remove his ruck)

Ssh x 20

Merkins x 10

Squats x 10
THA-THANG:
Ruck to upper field

With the ruck on

10 merkins

10 oh squats ( ruck above head, squat)

10 Merkin slides (ruck on right side, merkin, left hand pulls ruck to left side, merkin, right hand pulls ruck to right side)

10 curls

10 oh press

Go to corner of field.  At corner, mid field, corner, etc making a lap around the field do the following pt, jog, run or walk to the next spot

Round 1 – curls x5

Round 2 – oh squats x 5

Round 3 – oh press x 10

At bleachers we tried a weird lunge with the rucks on.  Right leg behind you with toes on the bleacher, left leg in front.  Do a squat/lunge.  X 5 each leg

Ruck back to ao

Merkins x 10

Bent over rows x 10

Flutter kicks with ruck press x 20

Ruck press x 10

Ruck a lap around the park

MARY:

COUNT-OFF & NAME-O-RAMA
Waxjob, Mayberry, Tweety, Frosty
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
I forgot to mention that next Friday ruck will be at tank’s neighborhood.  Meet at the pool.

Reindeer Games

THE SCENE:  24 and brrrr
F3 WELCOME & DISCLAIMER
WARM-UP:

SSH IC x 20
Baby Arm Circles IC x 10 each way
Cherry Pickers IC x 20 Cadre Danny style
Imperial Walkers IC x 20
Cherry Pickers IC x 10

THA-THANG:

Mosey one short lap to Field 2
Split into teams
Field Races x 4 (partner carry, object carry, shuffle, hop, crab crawl, bear crawl, Burnie Sanders, sprint)

Mosey to Field 3
Dips x 20 IC
Wind Sprints x 6
5 Merkins after each
Wall sit x 1min

Mosey back to parking lot the long way

MARY:
Ring of Fire – 5 Merkins, 4 Merkins ….
Ring of Fire – 5 BBS, 4 BBS ….
Ab cycle:
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 IC
Hold feet 6 inches off ground
American Hammer x 20 IC

Mosey around parking lot – 2 laps

Crunches x 50 IC
Merkins x 20 OYO

COUNT-OFF & NAME-O-RAMA
14 PAX

CIRCLE OF TRUST/BOM:

Lust says, “I want it.”
Entitlement says, “I deserve it.”
And Pride says, “I can handle it.”

What or who is controlling you?