F3 Knoxville

Tag: A-Rod

WIDWII

What it do? What it if?

THE SCENE: 65 ish? Basically perfect
F3 WELCOME & DISCLAIMER
Gear List: Six dudes so six rucks with 30 pound plates plus water, two 60 pound sandbags, one 80 pound sandbag
WARM-O-RAMA:
10 merkins
5 Brickyard Manmakers (New Cleve workout noticed on D-Day Heavy in Indianapolis – Start standing with ruck straps in hand and ruck down, curl ruck, down into a nice deep squat, thrust up and press ruck above head, lunge with left leg, lunge with right leg, bring ruck back down.  That is one rep obviously)

THA-THANG:
Gear up and grab sandbags, leaving parking lot headed for KMA and campus.  First movement consists of the following rules for sandbags: ruck .10 mile with regular carry, ruck .05 mile sandbag front carry, ruck .10 mile with regular carry, swap sandbag.  QIC tracked distance and called carries.  Continue this method, rotating sandbags every 1/4 mile until we reach UT library.

Ground coupons for Bear With Me.  Between each exercise is a 10 yard bear crawl, done as quickly as possible, grinding it out.  Start with 10 yard bear crawl then:

  • 20 squats with ruck
  • 20 merkins with ruck
  • 20 ruck high pulls
  • 20 flutter kicks on 4 count, ruck pressed high
  • 20 mountain climbers with ruck
  • Bear crawl back to start

Round two is exactly the same, except bears turn into ducks and you duck walk between exercises.  Round three is back to bear crawls.

Ruck up and move out, grabbing sandbags and getting back to it.  New rules apply for sandbag carriers.  No front carries this time, just ruck 1/4 mile carrying however you please.  But you must pay a 5 squat transfer tax to give up the sandbag once you’ve covered your distance. Continue until reaching amphitheater at Worlds Fair Park and ground sandbags on the stage.

Partner exercise: One partner grabs sandbag from the ground and shoulders it, and moves down the ramp to the side of the stage and rushes the stairs up to the top, walks down to the next set of stairs and back down, and returns to the stage and grounds sandbag for partner to grab.  The other partner performs AMRAP of exercises below:

  • Brickyard manmakers
  • Ruck overhead squats
  • 8 count bodybuilders

Repeat through three times, changing sandbags and exercises so each man has a round with each sandbag and a round of each exercise.  Ruck up and move out back to start point.  Front carry on sandbag at halfway point of your rotation, then swap sandbags one time.

COUNT-OFF & NAME-O-RAMA
6 Brickballers: Amazon, A Rod, Chaucer, Fast N Easy, Swanson, Abort

Brickyard Dirty Dozen

THE SCENE: 60’s and humid at the Brickyard
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial Walkers, 10 Windmill all IC
THA-THANG:

Mosey around the school to the track for the Bataan Death March modified to 3 burpees.  We did 3 laps and stopped behind the endzone with the asphalt pad which had a contraption that looked good enough for some supine pull-ups.  Do 10 pull-ups and run to the top of the stadium and do 10 squats.  Run back down and repeat except add 10 dips as well.

Mosey to large parking lot for The Dirty Dozen.  Perform noted excises at each corner (a total of 4 times).

1st lap:

  • 12 merkins
  • 12 squats
  • 12 Freddie Mercury IC

2nd lap:

  • 12 diamond merkins
  • 12 jump squats
  • 12 Flutter kicks IC

3rd lap:

  • 12 Peter Parker’s with merkin
  • 12 iron Mike’s each leg
  • 12 heels to Heaven

Mosey back to the front of the school and replace the shovel flag.

MARY:
20 Hello Dolly IC and the Protractor until time is called.
COUNT-OFF & NAME-O-RAMA
8 in attendance today including one FNG, Fob.
CIRCLE OF TRUST/BOM:
Proverbs 22:6 – “Train up a child in the way he should go, even when he is old he will not depart from it.”  Remember the things we do to “train” our children. A lot of time YHC does more correction and instruction and less showing love.  Our children need to know that we love them and that is very difficult when all they see is discipline.  Break out of your manly comfort zone and show your love for your children.
MOLESKIN:
Welcome FNG Fob!  I enjoyed my first Q at the Brickyard.
ANNOUNCEMENTS:
Convergence at the Asylum on Memorial day.

CMU Field Day

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-Ruck: 400m ruck toss (clean-out toss) with partner at track.

Baby Arm Circles x 10 ED EA

Imperial Squat Walker x 15 IC

8 Count BB x 10 IC

THA-THANG:
Flora 1-2-3: Partner up

  • 100 merkin- partner 1 does 10 merkin on CMU while partner 2 holds plank with feet on CMU. Flap jack
  • 200 CMU curls- P1 does 20 CMU curls while P2 holds CMU overhead (elbows locked). Flap jack
  • 300 BBS w/CMU on chest- P1 does 25 BBS while P2 holds feet 6-inches off ground and CMU over head

Hurricane Hoedown: Reps 7-6-5-4-3-2-1

  • Seated w/CMU at chest level IC
  • Slightly inclined (no CMU) IC
  • Normal with CMU overhead IC
  • Normal with BBS (CMU on chest) on 4 ct

Block Burners: Push CMU approx 40 yards. 11s with BBS at first cone and Merkin on CMU at second cone

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Corinthians 11:25 We will face persecution. Some more than others. Get up. Keep going. Find strength in those around you and from the Lord who loves you. Take as many with you into Glory as possible.
MOLESKIN:

ANNOUNCEMENTS:

A friendly visit

THE SCENE: Clear 70 degrees humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 40 IC

Tempo Squat x 20 IC

T-Plank Arm Circles x 15 EA ED

8 Count Body Builders x 10 IC
THA-THANG:
Aiken Legs: on benches complete two rounds of 20 squats, 20 box jumps, 20 lunge (10 EL)

Mosey to Stairs

Jelly Legs:

  • R1: Hold squat for 10 seconds; 10 squats; run up stairs; 2 burpee
  • R2: Hold squat for 20 seconds; 20 squats; run up stairs; 4 burpee
  • R3: Hold squat for 30 seconds; 30 squats; run up stairs; 6 burpee
  • R4: Hold squat for 40 seconds; 40 squats; run up stairs; 8 burpee
  • R5: Hold squat for 50 seconds; 50 squats; run up stairs; 10 burpee

Grizzcalator: Merkin crawl up stairs completing push-up on every other step and three push-ups on landings.

Mosey to bridge

Burpee Broad Jump across bridge and then lunge back across bridge.

Mosey back to AO

MARY:
Pick card- 3 rounds of 10 squat, 10 flutters (4 ct), 10 lunge (10 EL).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
JJDIDTIEBUCKLE

  • Justice
  • Judgement
  • Dependability
  • Initiative
  • Decisiveness
  • Tact
  • Integretity
  • Endurance
  • Bearing
  • Unselfishness
  • Courage
  • Knowledge
  • Loyalty
  • Enthusiasm

When we’re enthusiastic about something, we’re willing to sacrifice for it. People who are enthusiastic about a cause will sacrifice time and money for it. People who are enthusiastic about their jobs will make personal sacrifices to spend time at work and educate themselves to do a better job.

Do the Hard Thing First. Lead by example. People/family is watching you to see how to act/react to situation and life.

MOLESKIN:

ANNOUNCEMENTS:

Turf doesn’t get wet

THE SCENE: Heavy Rain 60 degrees

  • PreRuck- Teacher Challenge
  • 1 mile ruck for time
  • 1 min plank
  • 4 push-ups
  • 8 deadlifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges
  • 128 flutters (32-4 ct)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead Clap x 40 IC

Tempo Squat x 20 IC

T-Plant Arm Circles x 10 ED EA

8-Count BB x 10 IC
THA-THANG:

Mosey to track

Uptown 50: Partner up and line up at end zone. Do 10 burpee and travel to 50 yard line in method written on cone. At 50 yard line do 10 burpee and travel to end zone in manner written on cone. R&R

  • Burpee Broad Jump
  • Crab Walk
  • Partner Carry
  • Partner Carry
  • Wheelbarrow
  • Wheelbarrow
  • Alligator Crawl
  • NUR
  • AYG
  • Bear Crawl

Mosey back to SP

Boxes: 20 box jump, 20 lunges (10 EL), 20 squat x 2 rds

MARY:
8 Count Body Builder x 10 IC

30 Flutters 4-ct IC

Capn Thor

Hello Dolly x 30 IC

Pickle Pounders x 30 IC

Boat Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t fear, don’t worry, don’t panic. We are instructed not to do any of these. Fear is not a Spiritual Gift.
MOLESKIN:

ANNOUNCEMENTS: