F3 Knoxville

Tag: A-Rod

Ruck Friendly Q

THE SCENE: 34 degrees cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pre-ruck with 5 weirdos

ALL EXERCISES PERFORMED WITH RUCK ON (UNLESS YOU DON’T OWN A RUCK THEN YOU GET A CMU).

Over head claps x 30 IC

Mtn Climbers x 20 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Bear With Me x 2 Complete 1 through 5 the repeat 5 through 1.

  1. 10 yd bear crawl – 20 Squat
  2. 10 yd bear crawl – 20 merkin
  3. 10 yd bear crawl – 20 curls with ruck or cmu
  4. 10 yd bear crawl – 20 flutter (4ct)
  5. 10 yd bear crawl – 20 mtn climbers (4ct)

Aiken Legs Mosey to planters at school entrance

20 squat, 20 step up, 20 lunges (3 rounds)

Catalina Wine Mixer x10

Plank—>Pharaoh left arm then right—>last arm down first arm up—>merkin = 1 rep

MARY:
Murican Hammers with Ruck/CMU x 10 IC

Flutters x 30 IC Ruck overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It is about to be a new year. Set your goals where you can reach them but be challenged. Be thankful for going to work. Put your family first. Do the hard task first each day.
MOLESKIN:

ANNOUNCEMENTS:

The pain train

THE SCENE: 34*, nice and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No warm up, no time. Quick gear inspection and get the show on the road
THA-THANG:
Equipment list, everyone with rucks with challenge weight, water bladders etc. Three 60 pound sandbags (Sandy, Sandra, and Irene) and one big girl 80 pound sandbag (Betty).

Move out away from start point, rotating sandbags every 0.20 miles. At the end of your rotation, you have to pay a 5 squat transfer fee before handing off the sandbag. Transition can not allow sandbag to touch the ground. Head to Tom Black Track on UT campus, hitting every scrappy hill we can.

Once at the track, ground sandbags for PT. Circuit consisted of the following:

  • Atlas lift with 60 bag
  • Lateral pull merkins with ruck
  • Bent over row with 80 bag
  • Leg levers with ruck overhead
  • Reverse lunges with 60 bag
  • Shoulder loads with 60 bag

Last man bear crawls to cone and back, taking over at Atlas lifts and bumping everyone to next exercise. Go through circuit twice.

Recover and link the sandbags together with carabiners for the pain train (aka the floppy log) back.  Carry can consist of shoulder, farmer carry, whatever. Rotate as needed like an event. Due to time left, after a few rotations the pain train is broken back into individual bags as the train moves slower. Last quarter ro third mile sandbags had to be carried off shoulders. Get back right at 6:15.

Wow that’s a lot of burpees!!

THE SCENE: 33 and cool AstroTurf
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill

2 burpees

Imperial walkers

4 burpees

Tempo merkins

6 burpees

Little baby circles

8 burpees

SSH

10 burpees

THA-THANG:

20yrd sprint 

10 BBS

20yrd sprint

10 merkins

20yrd sprint

10 Freddie Mercury 

20yrd sprint

10 CCD

20yrd sprint

10 burpees

Brickyard bearcrawl 10

5 burpees

Lunge 20yds

5 burpees

Hop 20yds

5 burpees

Bernie 

5 burpees

Beat crawl  20 yard

 5 burpee

Burpee broad jump

5 burpees

On the track teams of 2 lap one stopping at 1/4mile 5 burpees,  lap 2 same only 10 burpees

indian run two laps

MARY:

5/1 fast n easy makers to burpees

flutter kicks 10

hello dolly 10

COUNT-OFF & NAME-O-RAMA
Norm, A Rod, Switchgrass, Chaucer, Herbie, Hamm, Simmons, Tractor, Fast-n-Easy
CIRCLE OF TRUST/BOM:
God said No
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Yule, as in log. Not that I have a Log . . .

THE SCENE: 40s and trying real hard not to rain.
F3 WELCOME & DISCLAIMER  Nope, still not a professional
WARM-O-RAMA:
SSH x 30; BAC; Squats x 25ish.

High knees from one side of parking lot to other, mosey back.  Then butt kickers, then karaoke.

THA-THANG:
Introductions are made with the Asylum Yule Log aka Santa’s Sleigh.

4 reindeer pull the sleigh from one end of narrow parking lot to other and back while the elves work in the shop doing Manmakers, LBCs, Narrow Squats and flutter kicks  Trade off until everybody has done one round of each exercise and pulled the sleigh at once.

Mosey around back with yule log in tow.  Volunteers switch out.  Start with 4 pulling the sleigh.  Switch to 3 after one harness breaks.  During switches, do some form of exercise.  Wait a bit while the Q hits the ground after getting tangled with the sleigh.

At the back parking lot, do the following exercises, followed by full out sprint across parking lot, followed by 10 second rest and slow mosey back to start.  Repeat with different exercise.  Each round consists of:

  • Burpees x 10- sprint- slow mosey back
  • Merkins x 20 – sprint – slow mosey back
  • Smurfjacks x 30 – sprint – slow mosey back
  • Lunges x 40 – sprint – slow mosey back
  • Reverse back down to Burpees
  • Modified Dora:  4 teams of 3.  Each team provides one reindeer to pull sleigh across the parking lot while the other two on the team are doing exercises.  Keep switching out until done with:
    • 300 Merkins
    • 200 BBS
    • 100 Burpees
  • Mosey with sleigh back to AO for 100 count shoulder shredder

MARY:
A little Capt. Thor and Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happiness does not come from the absence of struggle.  It comes from the ability to deal with struggle.  We all struggle.  It is easier to overcome if you have help.  Who can we help overcome their struggles?  Who can we help find happiness?
MOLESKIN:
Coffeeteria and fellowship followed
ANNOUNCEMENTS:

12 Days of Christmas – CMU style

THE SCENE: 43o and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x25
  • Cherry Pickers IC x10
  • LBAC IC X10 Forward & Reverse
  • Tempo Merkin IC x10

THA-THANG:
Move CMU Pile to the Powell Christmas Tree:

  • 2 rounds of: Plank CMU Slides, BBS CMU Pass, Hammer CMU Pass, Lunge Twist CMU Pass
  • CMU Carry to tree

At Christmas Tree, 12 Days of Christmas. Just like the song says, do day 1, then day 2 + day 1, and so on. Days represent reps.

  1. Run (From tree to Emory & back)
  2. Iron Mikes
  3. Goblet Squats
  4. Bench Press
  5. BBS
  6. Tricep Extensions
  7. Overhead Press
  8. Elf-on-a-Shelf (4 each side) – see Exicon for workout description
  9. Flutter kicks 4ct
  10. Curls
  11. Merkins
  12. 8ct Body Builders

Pause for photo at Tree.

Carry CMUs back to AO.

MARY:

  • Captian Thors to 4 BBS & 20 American Hammers
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
6 + FNG – Named Quagmire
CIRCLE OF TRUST/BOM:
Looking at the QSource: Leadership – Is a learned skill. It is a disturbance of the status quo. We see many things in our daily lives that need to be changed, whether that is in our families, friends, church, workplace, or the world in general. It is our responsibility as HIM to step up and make those changes. Matthew 10:3 Do not suppose that I have come to bring peace to the earth. I did not come to bring peace, but a sword. Christ came to change the world not to go with the flow and accept it as it was. If we are to be like Christ, we need to be willing to step up and be a force for change.
MOLESKIN:
A lot of prayer for healing and health concerns, let’s not forget our brothers during this season and be willing to help where and when we can.
ANNOUNCEMENTS: