F3 Knoxville

Tag: A-Rod

Release the kRUCKen!!!!!

THE SCENE: Beautiful clear skies and warm temps!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None needed today, “cheetahs do not stretch before they chase their prey”-Ken Griffey JR
THA-THANG:
Time hack ruck to middlebrow and back through West Hills. Around 4 miles total roughly.

  • The kRUCKen PT was performed.
    • PAX members got into 2 man teams (1 3 man team due to odd numbers) to complete the kRUCKen (kraken style workout with rucks on and 2 extra tentacles for 2 rounds of 5 exercises for 10 total exercises)
    • Round 1 (PAX interchanged with sandbag carries between each lap of rotation in the kRUCKen)
      • Ruck Merkins x25/Ruck Rows x25/ Ruck Squats x25/ Ruck Presses x25/ Flutters on 4 ct. x20
    • Round 2 (PAX still do sandbag rotation…)
      • Mr. Rucktacular (Mr. Spectacular except ruck is your coupon for the shoulder press) x10
      • Ruck Swings x20/ Ruck O.H. Lunges x20 (1 ct. each leg)/Ruck Thrusters (aka Lion Kings) x15/ Sit-Ups w/ ruck on feet x20
    • Sandbag Ruck around the large loop at the park.

MARY:
4 count shoulder taps w/ rucks on x15/ 4 count plank jacks w/ ruck on x15/ ISO squats (led by Barbie) until time (2 mins)
COUNT-OFF & NAME-O-RAMA
9 PAX, 0 FNG’s
CIRCLE OF TRUST/BOM:
Words to encourage PAX to enjoy and embrace the day!
MOLESKIN:
The PAX smoked this workout and worked hard together! Very thankful for this group of men!!!!
ANNOUNCEMENTS:
N/A

Brickyard – 150 Club

THE SCENE: Balmy and 62 with a hint of clouds near the approaching sunrise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers

Imperial Walkers x 15

21s – Everyone struggled to understand these and we ended up doing a penalty of 10 merkins

Little baby arm circles x 15 each way

21s – We messed up the count again and did another 10 merkin penalty

Windmills x 15

THA-THANG:
Moseyed over near the splashpad/playround with our trusty CMUs.  Paired up in groups of 2.

Alternated running and exercises with partner doing the following to join the 150 Club:

  • 150 Curls
  • 150 OH Press
  • 150 Tricep extensions
  • 150 Bent Rows
  • 150 Squats

The guys blew thru these and while the last group was finishing up on the 150s, there were some lunges, windshield wipers, and even a few burpees thrown in.

We then moseyed over to the planters at the school entrance, dropping our CMUs off at the rally point along the way.

Did 40 box jumps/step ups followed by 20 merkins.

Moved back to the rally point and attempted 21s again, following a demo from yours truly.  We still were all out of sync and did another 10 merkin penalty.

MARY:

  • Little baby flutter kicks
  • Bruce Lees
  • Reverse Crunches
  • Captian Thors
  • Hello Dolly
  • Windshield Wipers

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG)
CIRCLE OF TRUST/BOM:

When we have an interaction or conversation with others, would we be embarrassed if we immediately turned around and talked to Jesus?  In reality, he’s always there and we should be a reflection of him in our speech and actions.

Also, prayers for the family of the young man who was killed in auto accident on Clinton Highway yesterday.

MOLESKIN:

 

ANNOUNCEMENTS:
N/A

Sacred Cow visits the burbs

THE SCENE: 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With Ruck on, 20 merkins 20 squats oyo. Figure 8 mosey to the top of the Y parking lot , 20 and 20 again. Figure 8 through the parking lot back down to AO for last round of 20 and 20 oyo
THA-THANG:
Sacred Cow ruck march

  • 10 pax buddy up
  • 8 pax carrying sandbags
  • 2 pax carrying Sacred cow on his chariot!
  • The catch? The sacred cow can NEVER EVER touch the ground . She is sacred , of course!
  • Once burned out from carrying the cow, we switch out the pax to take the cow. We had to work as a team to do this. 2 pax would grab the sides of the chariot to releave the pax carrying for the next 2 to carry.
  • We rucked to the school and back to an open field
  • at the field , who ever was not carrying the sacred cow would squat thrust and throw their sandbag forward, also switching out w carrying the cow and not letting the cow touch the ground. We squat thrust threw sandbags for about 100 yards.
  • Once at the bridge , we went back to Rucking w the sandbags in order to make it back to the AO for some PT sandbag work
  • once at the AO, 2 pax carry the cow the short loop. Once 2 pax complete the short loop w the cow, 2 more pax take the cow around the short loop. Again, not letting the cow touch the ground
  • While the cow made it the loops , pax not carrying the cow did said exercises .
  • Sandbag lunge twists
  • front loaded ruck big boys
  • lovers squat ( goblet style squat w sandbag)
  • sandbag chest press
  • over shoulder sand bag cleans
  • you do the same exercise until the cow made a complete loop, then you bump to the next exercise
  • reps were not counted. You did as many as you could w good form until you got bumped
  • the cow actually touched the ground 3 times, which meant a penalty
  • 5 Ruck burpees each time the sacred cow touched the ground. We did 15 Ruck burpees

MARY:
Ruck flutters x 20 ic

ruck overhead presses x15 ic

American Ruck hammers x 20 oyo
COUNT-OFF & NAME-O-RAMA
10 pax strong
CIRCLE OF TRUST/BOM:
Nothing inspirational for me to say but we did carry the cow for almost an hour and covered just over 2.5 miles with out it touching the ground This could only be done working as a team and we conquered ! Not a lot of miles, no lung busting runs,  not a lot of reps of said exercise , just team work and embracing the suck together !
MOLESKIN

sacred Cow sucks!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Substitute Q

THE SCENE: Overcast 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x10 IC

Squat x15 IC

5 Burp OYO

SSH x 30 IC
THA-THANG:

Mosey to big lot

Uptown 50: Two cones about 30 yards apart. Do 10 burpee at start cone. Travel to second cone in order listed at cone. Do 10 burpee at second cone and travel back to start cone in order listed at cone.

  1. Broad jump
  2. Crab walk
  3. Raccoon crawl
  4. Inch worm
  5. Alligator Crawl
  6. Wheelbarrow w/partner
  7. Wheelbarrow w/partner (switch)
  8. NUR
  9. Sprint
  10. Bear crawl

Tammy Wynette: Partner 1 does 10 reps of merkin while Partner 2 does 10 reps of squat. Alternate between exercises until 100 of each.

MARY:
Capn Thor

Flutter Kicks x 40 IC

Hello Dolly x30 IC

Imperial Squat Walker x20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be conscious of those around you. Don’t end up by yourself and leave those around you in the dust. Seek out those around you (especially your neighbor) and get them moving if they are stagnant.
MOLESKIN:

ANNOUNCEMENTS:

Accumulate and Circulate

THE SCENE: Still not warm. 34 in April
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circle x15 ED EA IC

Tempo Squat x15 IC

Cherry Picker x10 IC

SSH x30 IC

Tempo Merkin x15 IC

Imperial Squat Walker x15 IC
THA-THANG:
Accumulator: 20 sec each exercise the 10 sec rest- 1) Curls, 2) Merkin, 3) BBS, 4) Overhead press w/CMU, 5) Rows w/CMU

  • Exercise: 1
  • Exercise: 1,2
  • Exercise: 1,2,3
  • Exercise: 1,2,3,4
  • Exercise: 1,2,3,4,5
  • Exercise: 5,4,3,2,1
  • Exercise: 5,4,3,2
  • Exercise: 5,4,3
  • Exercise: 5,4
  • Exercise: 5

Circuit:

  • Station 1: 15 Burpee/20 Rev pickle pounders
  • Station 2: 20 Superman swims/20 4ct Flutters
  • Station 3: 15 dips/25 prisoner squat
  • Station 4: Shuttle lunge to cone/BC back/Sprint to cone
  • Station 5: 25 Derkin/25 Incline

MARY:
With CMU- Swings (20 sec), Triceps (20 sec), Curls (20 sec) for 3 rounds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 18: Jesus tells us He is the good shepherd three times. He is trustworthy, He knows the plan for you is good. Will you trust Him? What will you do with the Words of Jesus?
MOLESKIN:

ANNOUNCEMENTS: