F3 Knoxville

Tag: Abort

Good livin at The Burbs

THE SCENE: Beautiful morning – moderate humidity

F3 WELCOME & DISCLAIMER

THA-THANG:

Partnered up with a battle buddy – 1 sandbag per team. Alternated sandbag carries between battle buddies until we arrived at the school. 20 Ruck Merkins, 20 Ruck Squats. From there, we made our way over to the Bearden track. On the way, Partner 1 would carry the sandbag while Partner 2 did 10 Ruck Merkins and 10 Ruck Squats. Partner 2 would then catch Partner 1, take the sandbag, and continue rucking while Partner 1 would then do the merkins and squats. Rinse, repeat until we made it to the track. At the track, we did 4 sets of the following exercises (15 reps for each). After each set, we ran a lap around the track.

  • Ruck Curls
  • Flutter Kicks (4 ct) with Ruck Overhead
  • Overhead Presses
  • Lunges or Squats (Ruck on)
  • Bent-over Sandbag Rows

Made our way back to the AO alternating sandbag carries between battle buddies. Stopped a couple times for 15 Ruck Merkins and 15 Ruck Squats. Once back to the AO, one last set of ruck curls, flutter kicks, presses, lunges, and sandbag rows. Flutter Kicks for the last 45 seconds to finish.

COUNT-OFF & NAME-O-RAMA

15 strong this morning!

CIRCLE OF TRUST/BOM:

I felt scattered during my BOM and didn’t put in the time that I should have last night to prepare a strong word for the PAX.

I’m constantly reminded just how thankful I am for the men that God has put in my life each morning that I get to be surrounded by F3 brothers. I would never get up at 4 am to go suffer through brutal workouts without the encouragement, support, and accountability provided by my brothers. And while the physical push is great each morning, there is a much greater impact that the men of F3 make outside the 5:30 – 6:15 am timeframe (or 4:50 am on some days). When the men of F3 Knoxville catch wind that a fellow brother is struggling with something or going through a tough season in his life, it’s incredible to witness the love and support that they provide for him. That’s what being a part of the PAX is all about.

Sweating in the square

THE SCENE: 70* and clear, maybe a tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Windmills x10 IC
Baby arm circles forward x10 IC
Baby arm circles reverse x10 IC
SSH x8 IC
THA-THANG:
Mosey towards the Big Ball and up the stairs towards pedestrian bridge.  Bear crawl across pedestrian bridge, each time a PAX stops to rest results in penalty of 5 prisoner squats at the end of the bridge.  Q took the six and no one was doing squats, so the entire group did 10 prisoner squats on four count in cadence.  Continue mosey to Market Square.  PAX assemble at the stage end of the square in front of the TVA building.

Routine is a variation on the Dirty Mac Deuce.  Four rounds of three exercises, 20 reps each, once a round is completed PAX take a lap around Market Square and move on to next set.  Exercises as follows:

  • Round 1: Derkins, lunges, superman swims
  • Round 2: Incline merkins, jump squats, Edward scissorlegs
  • Round 3: Wide merkins, calf raises, side crunches
  • Round 4: Dips, pistol squats, American hammers

Jack rabbits repeat round 1 after finishing while waiting on the 6.  Recover and 10 count.  Begin mosey back to start point for Mary.

MARY:
Flutter kicks x20 on four count IC
Q Favorite Boat/Canoes and variations for painfully long time
Box cutters x10 on four count IC
COUNT-OFF & NAME-O-RAMA
17 Strong: Careless, Cowbell, The Voice, Casper, Half Caf, G6, Delilah (FNG), Pfeiffer, Doolittle, Rousey, Filter, Preacher, Dugger, Roto, Operation, Bob Ross, Abort
CIRCLE OF TRUST/BOM:
“Pay attention to what is in front of you – the principle, the task, or what’s being portrayed.” How you do anything is how you do everything. How you handle today is how you handle every day.  How you handle this minute is how you handle every minute.  Leave no doubt.

Suburban Assault

THE SCENE
63 and Clear

 

WARM UP
Ruck the loop

 

THA THANG
3-6-9
Perform the following exercises for 3 minutes, AMRAP AFAP while maintaining form.  1 minute rest between sets:

  • 3x Ruck Thruster
  • 6x Merkins
  • 9x Squats
  • Rinse and repeat 3x

Ruck to Trade Joe’s and back.

Partner up and head to the hill next to the tennis court.

 

Ruck Crawls
Battle Buddy 1: Bear Crawl Alternating Ruck Pulls (Ruck underneath you. Bear crawl forward and pull ruck forward with right, then left arm, repeat) up the hill.  Then ruck sandbag around to parking lot and back up the trial to Battle Buddy 2.

Battle Buddy 2 perform the following until Battle Buddy 1 returns

  • Ruck Curls x15
  • Front-Loaded Squats x20
  • Upright Rows x20
  • Burpees (ruck off) x10

Each Battle Buddy takes 3 trips up the hill based on time.

 

Coupon Train
Battle Buddies ruck up and carry sandbags for one more trip around the loop.

 

CASH OUT
4ct Flutter Kicks x30
Rinse and Repeat

 

COT / BOM

Anger
We live in a culture that seems to be saturated with anger.  Lately, I’ve found myself falling victim to anger.  I did a quick search on what God has to say about it…it’s pretty convicting:

  • Proverbs 14:29
    He who is slow to anger has great understanding, but he who is quick-tempered exalts folly.
  • Proverbs 16:32
    He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.
  • Proverbs 17:27
    He who restrains his words has knowledge, and he who has a cool spirit is a man of understanding.
  • Proverbs 19:19
    A man of great anger will bear the penalty, for if you rescue him, you will only have to do it again.
  • Proverbs 19:11
    A man’s discretion makes him slow to anger, and it is his glory to overlook a transgression.
  • Proverbs 22:24
    Do not associate with a man given to anger; Or go with a hot-tempered man,
  • Proverbs 29:11
    A fool always loses his temper, but a wise man holds it back.
  • Proverbs 29:22
    An angry man stirs up strife, and a hot-tempered man abounds in transgression.
  • Ecclesiastes 7:9
    Do not be eager in your heart to be angry, for anger resides in the bosom of fools.
  • James 1:19-20
    This you know, my beloved brethren but everyone must be quick to hear, slow to speak and slow to anger; for the anger of man does not achieve the righteousness of God.

Anger is different from zeal.

  • Zeal is associated with the righting of an injustice or passion for a righteous call.
  • Anger is a secondary emotion usually triggered by hurt, fear, shame or unmet expectation.

Anger can be openly aggressive, or simmer internally and leak out in passive aggressive behaviors.  Both are toxic to relationships, derail our efforts and cloud our mission.  Anger has no place in the life of HIMs.  Anger is disruptive and disconnects us from reason and vision.

I feel like the answer is to see anger for what it is, a symptom of something deeper.  Use your anger like a Check Engine light for your soul.  Ken Sande says, “Anger is most often a sign that one of your idols is being poked!”  That makes anger a helpful tool in personal growth and maturity.  When you find yourself stirred, take a moment and reflect on what it is that is upsetting you.  A question I ask myself is, “Why is ________________ a problem?” inserting whatever is bothering me in the blank.  More often than not my blank is filled with ego, pride and selfishness.  So I’m learning to use anger as tool to root those out and replace them with grace, humility and selflessness.  It’s not easy, but not much in life worth pursuing is.

 

Submitted by Cap’n Crunch

Ups and downs

THE SCENE: 62* and clear, perfect for a beatdown or some more SWAT training
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x IC
Temp squats 10x IC
Peter Parker merkins 10x IC
Imperial walkers 10x IC
Large group and plenty of mosey in store, had PAX number off prior to leaving AO to ensure we leave no one behind.

THA-THANG:
Mosey out of the SP towards amphitheater, making right turn up the hill.  Stop and Al Gore at red light at 17th street while waiting for the 6 to catch up.  Cross 17th and mosey around parking garage to the pedestrian bridge at the bottom of The Hill.
PAX lunge across bridge
First person across (Petey) clears the ramp and begins merkins, PAX join in as they clear the bridge.

Continue mosey to the west side of Ayres Hall on The Hill.  Routine is Sevens.

  • Start with 6 burpees at the bottom, run to the top of the hill, 1 jump squat.  Return to the bottom for 5 burpees etc. working through the Sevens routine.
  • Jackrabbits instructed to alternate between 15 merkins and 15 BBS at the top once completed.

Recover and 10 count.  PAX take a slow mosey down the stairs on the west side of the hill toward the University Center.  PAX instructed to find a battle buddy who they have never paired with before.  Partner A will start at the bottom of the stairs and sprint the stairs to the top, turn around and return.  Partner B does as many reps as possible of exercise one until Parter A returns.  Flapjack, Partner A does exercise one as many reps while Parter B runs.  Then move onto exercise two and continue through.  Exercises

  • Plank jacks
  • Superman swims
  • Table rows
  • Hand release merkins
  • Thrusters

Recover and 10 count.  Begin mosey back to AO

MARY:
Floor wipers 6x IC

New exercise, Q tried to move too quickly.  We’ll get there haha
COUNT-OFF & NAME-O-RAMA
22 Strong: Preacher, Half Caff, Soot, Petey, Stagehand, Singlet, Pretzel, Bareback, Lactate, Swanson, Filter, G6, Waffle House, Careless, Quarantine, Cougar, Cowbell, Downhill, Threadcount, Bitcoin, Rousey, Abort
CIRCLE OF TRUST/BOM:
Don’t have a scarcity mentality, where you believe to get more you must take from others.  Have an abundance mentality: When people are genuinely happy at the successes of others, the pie gets bigger.

ANNOUNCEMENTS:
Hardship Hill OCR in two Saturdays.  A few spots still open, and if anyone would like to volunteer or knows anyone that might to get in touch with Tank or with me and I’ll get them to Tank.

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