F3 Knoxville

Getting “Thrashed”

Asylum AM

THE SCENE: Cold, wet, and miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Conducted the MARSOC Short Card. The HIMs got a chance to play with Little Boy and Big Boy

  • 30 Push-ups
  • 30 Air squats
    3. 30 Crunches
    4. 10 Burpees
    5. 10 Windmills
    6. 30 Push-ups
    7. 30 Mountain climbers
    8. 30 Flutter kicks
    9. 10 Burpees
    10. 10 Cherry pickers (4-count)
    11. 30 Push-ups
    12. 30 Star jumpers (or jumping jacks)
    13. 30 Back Extensions (“supermans”)
    14. 10 Burpees
    15. 10 Chain breakers
    16. 30 Push-ups
    17. 30 Lunges
    18. 30 Hello dollies
    19. 10 Burpees
    20. 10 Trunk twists
    21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
    THA-THANG:
    Mosey to the bottom of the hill
  • 10 Fireman Squats
  • Fireman carry up to the top of the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy Fireman carries you up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy drag up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Your Buddy drags you up the hill
  • 10 merkins and mosey to AO

MARY:
Mary was not applicable because all PAX were officially “Thrashed”
COUNT-OFF & NAME-O-RAMA
18 PAX. Slicnut, Umbro, Charmin, Cheatsheet, Rainbow, Petey, Coolio, Frenchie, Fabio, Bunny, Code Brown, Proton, Flanders, Wallball, Fins, Doubtfire, Pluto, Compost
CIRCLE OF TRUST/BOM:
We need each other. Don’t let yourself be isolated by the Enemy. One of the ways the Enemy tries to destroy you is by putting bitterness in your heart towards another Brother or HIM. We have to fight that as men by pressing into the pain of a difficult conversation to reconcile, or by rubbing shoulders with other HIMs when we feel like being a Lone Ranger.
MOLESKIN:
The BOM was taken largely from Wild At Heart by John Eldridge.
ANNOUNCEMENTS:
NA