F3 Knoxville

Tag: A-Rod

Wet to Dry

THE SCENE: Wet, rainy, puddles abound
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with a Capri lap around the p-lot, 25 SSH IC, 10 Chinooks each direction, 12 seal claps, 12 OH Claps, 11 Morroccan Night Clubs and 10 Tempo SQTs
THA-THANG:
We partnered up except for me since there was just 5 of us bro’s.  Ran to the Splash Pad shelter and P1 started on 50 Pull ups, 100 Dips & 200 SQTs while P2 ran in rain to rock pile to choose a rock and return with it overhead and pass to P1, repeat until Exercises complete. Each partner could return with a rock of their choosing, as large as they could (Fast N Easy took advantage as did A-Rod).

We then ran in rain to First Horizon back shelter under video surveillance.  P1 performed exercises from one of the 4 cones while P2 ran to AO to perform the exercise listed on one of the 4 cones there.  After completion of each cone, they ran back in the rain & swapped places choosing a new cone.  Some (ALL) folks had problems with instructions.  Cone Ex’s:  Sumo Sqts with leg lifts x 20, BBS x 15, Burpees x 10, 8 ct Man makers x 10, 4 Ct. Mtn Climbers x 20, Carolina DD’s x 25, American Hammers x 20, Plank Jacks x 20 4 ct, , Punishment led to another round of 8 ct. MM’s.  Ran another capri lap, stopped midway for 10 MKNS and last 25 yards were crab walks in the rain.

Planter Box 11’s of Box Jumps and Bulgarian Single leg sqts

MARY:
Freddy Merc’s x 25, Good Morning Abby x 10, Monkey Crunches x 20, Flutter Kicks x 25, Hello Dollyx 25, Boat Canoe x 3 min.
COUNT-OFF & NAME-O-RAMA
Heavy Hitters: A-Rod, Fast-n-Easy, Herbie, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Discussion on dealing with things about people that irritate you.  Followed by Proverbs 10:26 & 19:13.  The men were not too talkative, so I assumed I irritated them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Oldie but a Goodie…

THE SCENE
62 and Clear

Warm Up
Ruck 3 mile loop, 20 merkins & 20 squats twice

20-1
Start with 20 reps of each exercise, subtract 1 rep each round all the way down to 1 plus ruck parking lot loop every 5 rounds.

4 exercises:

  • Ruck merkins
  • Ruck squats
  • OH Presses
  • Bent Over Rows

Round Breakdown:
20-19-18-17-16
Ruck parking lot and up Lover’s Lane (.5 mile)

15-14-13-12-11
Ruck parking lot and up Lover’s Lane (.5 mile)

10-9-8-7-6
Ruck parking lot and up Lover’s Lane (.5 mile)

5-4-3-2-1
Ruck parking lot and up Lover’s Lane (.5 mile)

Mary
2x 30 4ct Flutter Kicks w/Ruck up

Totals

  • 5 miles
  • 250 Merkins
  • 250 Squats
  • 210 OH Presses
  • 210 Bent Over Rows
  • 60 4ct Flutter Kicks w/Ruck Up-

Bagging it

THE SCENE: Crispy 38
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile ruck run
THA-THANG:

on the football field starting at the goal line for 100 yards

10 yard row 10 reps w sand bag , farmer carry 100 yards back to start
Ruck lap do stadiums steps , both stadiums for a full lap

10 ruck thrusters every 10 yards to one end
10 front load squats or back load every 10 yards
Ruck lap w stadiums

5 ruck merkins every 10 yards
Bear crawl sand bag drag down and sand bag throw on the way back , again stopping every 10 yards for 5 ruck merkins
Ruck lap w stadiums

Big boy ruck in front 10 every 10 yards , ruck gas pumps 10 reps every 10 yards on the way back
Ruck lap Last lap w stadiums

basically 800 yards of pulling , dragging and throwing a sandbag around along with your ruck the whole time. The break was the lap around the track with stadium steps

2 mile ruck

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 Rucker’s not afraid
CIRCLE OF TRUST/BOM:
Just over 6.5 miles of good hard livin to start the day !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Summorya Bidness

THE SCENE: Overcast 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Manly Arm Rotations x 15 EA ED

Imperial Squat Walker x 10 IC

8 Count Man Makers x 10 IC

Over Head Claps x 20 IC
THA-THANG:

3 Rounds (Add 5 reps each round)

  • Push-ups 5-10-15
  • Flutter Kicks (4 ct) 10-15-20
  • Push-ups 15-20-25
  • Flutter Kicks (4 ct) 20-25-30

3 Rounds

  • 25 mountain climbers (4 ct)
  • 25 burpees
  • 50 meter sprint

5 Rounds

  • 30 Burpees
  • 30 meter lunge
  • 30 push-ups
  • 30 squats

MARY:
8 Count Man Makers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Things are different, right? We have not even landed on “normal” yet. Our government has injected over 10 trillion dollars into the economy, millions are out of work, thousands are ill, thousands are healed, people are snitching on neighbors, and Kim Jon is missing. What are we to do?

I have no idea….I do know that I’m not in charge, that this is beyond a challenging time, and I can’t fix any of this. But I can put my trust in God. His promises hold true. We are loved, we are His, and nothing happens without His permission. I can be strengthened through this historical event and lean fully on my faith or I can scream into the wind.
MOLESKIN:
Pray for those around you. Those you walk past, stand 6-feet from, and avoid throughout your day.
ANNOUNCEMENTS:

Naturday 5K

THE SCENE: Clear and cool 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 10 Cherry Pickers, 20 Seal Claps, 20 OH Claps, 20 Nolan Ryans, 10 tempo squats
THA-THANG:Partner up so no man left behind (do not leave each other)

Every quarter mile you stop and look at the card provided to you to tell you what to do.

  • 0.25 miles– 25 MKNS
  • 0.50 mi. — 50 Bonnie Blairs
  • 0.75 mi. — 75 Apollo Ohnos
  • 1.00 mi– 100 calf raises
  • 1.25 mi– 125 plank jacks
  • 1.50 mi– 150 SSH’s
  • 1.75 mi– 175 Freddy Mercuries
  • 2.00 mi- 200 Nolan Ryans
  • 2.25 mi  225 Imperial Walkers
  • 2.50 mi– 250 Squats
  • 2.75 mi– 275 Mtn Climbers
  • 3.00 mi– 300 OH Claps

MARY:
No time for the Mary
COUNT-OFF & NAME-O-RAMA
Natty, Chaucer, Herbie, Manilow, A-Rod, Fast n Easy, Hamm, Simmons, Belding
CIRCLE OF TRUST/BOM:
You be You-  The act of doing what one believes is the right decision, being oneself.  Spend more time being what yand who you want to be than working about what others try to make you.  This doesn’t mean relax, but work hard to form the best “You” so HE is proud.
MOLESKIN:
The Men worked hard today so they all were rewarded with a Natty Daddy and then surprised with free coffee from Switchgrass, thanks Switchy!
ANNOUNCEMENTS:
Prayers for the Cookeville area victims of the tornado, prayers for Lifetouch and his healing, prayers for Manilow and his MRI results and also for Fast N Easy’s wife’s co-worker who just had a double mastectomy.