F3 Knoxville

Tag: Ribbed

If it Ain’t Broke…

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Blindside, Bookman, Snowbird, Snitch (Cory Beilharz ), Stripped, mouthwash (Mike), Headgear
FNGs: None
COUNT: 8
WARMUP: SSHs, mosey to flag pole
THE THANG:

Ladder, the right way.

1   Burpee
2   HR Merkins
3   Box Cutters
4   Shoulder Taps (Total)
5   Imperial Walkers (2 count)
6   Side Lunge
7   Star Jacks
8   Mountain Climbers (total)
9   Squats
10 Crunches

MARY: 10 of the exercises above
ANNOUNCEMENTS: go ruck basic test event 12/2
COT: be grateful!

November 2 Circuits

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Mayberry, Ribbed, Earmuffs (Dan Studt), Choir Boy, I-Beam, Madoff (Daniel Hereford), Junk (Sam Yoakum)
FNGs: None
COUNT: 7
WARMUP:

15 SSH
10 tempo squats
10 Rockettes
5 Cherry pickers
Run across street to hockey court

THE THANG:
3 Circuits – 40 seconds work 20 seconds rest – 1 min rest between circuits

12 min – Circuit 1: Cardio
      Inch worm to Merkin
      SSH
      Burpees
      Skaters Jumps

12 min – Circuit 2: Legs and Glutes

      Squat to Alternating Side Leg Raise
      Reverse lunge
      Georgia Cheerleaders
      Gas Pumpers

12 min Circuit 3: Core Strength

      Plank with Alternating Leg Lift
      BBS
      Dead Bug
      Sweat Angels

MARY:
N/A
ANNOUNCEMENTS:
Brolympics and GoRuck Event mentioned
COT:
Discussed the role of intentional communication as a leader. Working hard to be understood and as a leader taking the hit in any conversation where you are misunderstood. Have to be willing to swallow pride or anger when we are misunderstood.

8 CMU stations

AO: the-equalizer
Q: Ribbed
PAX: Blindside, Stripped, Ice Cold, Madoff (Daniel Hereford), Podium, Smithers, Bookman, Ribbed, Snowbird
FNGs: None
COUNT: 9
WARMUP:
mosey to the smoke house
THE THANG:

8 stations on the tennis court everyone pick one.
Perform each exercise for 1 minute, then rest for 30 seconds before moving to the next exercise. Repeat the circuit twice.

CMU squats
CMU lunges with a twist
CMU deadlifts
CMU rows
CMU presses
American hammers
CMU thrusters
CMU swings
MARY: no time
ANNOUNCEMENTS:
brolypics nov 4

COT:
remember the golden rule, that our savoir said :

Do to others what you want them to do to you. This is the meaning of the law of Moses and the teaching of the prophets.

— Matthew 7:12

All You Can Ruck Tuesday #1

AO: shamruck
Q: Eliza
PAX: Glamper, Mermaid, Betty, Brick, Dumpster Dive, Eliza, Imaginary, Photograph, Ribbed, The Situation, Tonka, Toretto, Mailbox
FNGs: None
COUNT: 13
WARMUP: Ruck to Track
THE THANG: Ruck as fast as you want as much as you want as heavy as you want with whoever you want for 45 minutes
MARY: none
ANNOUNCEMENTS: Brolympics, Ruck GTE training,
COT: “People may hear your words, but they feel your attitude” – John Maxwell

Fellowship-Snake for 36

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, mouthwash (Mike), Snitch (Cory Beilharz ), High Heels, Brick, Glamper, Madoff (Daniel Hereford), Podium, Eliza, Junk (Sam Yoakum), Headgear, Ice Cold, MegaArm, Messi, SplashPad
FNGs: None
COUNT: 17
WARMUP:
SSH IC x36 | LBAC each way IC x10 | Cherry Pickers IC x3
THE THANG:
Mosey to Dock:
6 down of 6 exercises (CDD, BBS, Shoulder Taps, Plank Jacks, Mountain Climbers, No Cheat Merkins)
Mosey to Rock Pile:
6 reps of each of the following –> Bench, Goblet Squats, Rows, Curls, OH Press, and Triceps Ext.
Mosey to BathHouse:
6 reps of each of the following –> Pullups, Merkins, Lunges, Squats, Imp. Walkers, and Wide Merkins
Mosey to SplashPad:
6 reps of each of the following:
Step-ups/Box-Jumps, dips, Diamond Merkins, V-Ups, Incline Merkins, 4 ct. Hello Dollys
Mosey to Top of the World:
6 reps of each of the following:
Burpees, Squat Jumps, Smurf Jacks, Iron Mikes, Skater Boys, Georgia Cheerleaders
Mosey back to dock to do 5 of each exercise.
Time was called after the complete round of 5 at the Top of the World and a Fellowship Mosey ™ was made back to the ShovelFlag.

MARY:
Squat Ring of Fire (3 down)

ANNOUNCEMENTS:
Bro-lympics
Go Ruck Basic
F3KnoxRucks

COT:
Don’t live your life passively. Don’t let things happen to you, go out and make them happen yourself. Take responsibility. Do the hard thing. Or risk losing it all.