F3 Knoxville

Tag: Archie

Later Q

THE SCENE: Steamy 70 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick: Side straddle hops, tempo squats, tempo merkins and  baby arm circles front then back with some overhead claps…to tha thang
THA-THANG:

It was a Hilly Dora Day

  • Everest
    • 150 Rear Lunges
    • 100 Carolina Dry Docks
    • 50 Big Boys
  • Follow the Guard Rail up to Asylum
    • 150 Squats
    • 100 Merkins
    • 50 4 Count Flutters
  • Hill by the AO
    • 150 Lunges–modified to until battle buddy gets down
    • 150 Tri-cep Dips—modified to battle buddy gets down
    • 50 LBC- didnt make it the 6:15 arrived

MARY:
no time to much Thang
COUNT-OFF & NAME-O-RAMA

7 HIMS

CIRCLE OF TRUST/BOM:
We took a moment to check out the stars, BOM was to take a moment to see God’s wonder in your day. There is always something that is amazing. Slow down and appreciate it!

ANNOUNCEMENTS:
Hurricane survivors, Prayers for Lazarus mom’s boyfriend, Archie’s mother in law, fundraising for non profits and safety for our families as we are away!

Selection Quality

Dammit this text editor is the worst.

We ran to the movie theater stopping 10 times for 10 hand-release merkins and 10 ruck on feet selection quality sit-ups. We then rucked up to Trader Joe’s for cookie butter. Since they were closed we did 10 hand release merkins and 10 selection quality sit-ups. When we got back to the trucks we found we had time for one more round of PT.

Vice Versa

THE SCENE
68 and clear

 

THE THANG
PT
5 Rounds:
–  10 Overhead Squats (hold ruck overhead and then squat)
–  10 burpees without a ruck.

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

5 Rounds:
–  10 Ruck Curls
–  10 Zerker Squats (hold ruck up on chest)

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

5 Rounds:
–  10 Ruck Thrusters
–  10 burpees without a ruck.

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

Coupon Ruck
Everyone grab a coupon (2 sandbags (60lb & 70lb), GR2 with 40lb and big, nasty pulley (35lbs?))

Ruck to Target (approximately 1.2 miles)

Perform 50 Ruck Push-ups and 50 Ruck Squats

Ruck back to SP

Perform 50 Ruck Push-ups and 50 Ruck Squats

Ruck parking lot loop (up Lover’s Lane around the pool and back to your ruck)

 

COT
Circle up to pray and send each other off to conquer Friday!

Initiation Not Procrastination

THE SCENE: Feeling a bit fall-ish, temps in the 60’s.  Great morning at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Break the circle and line up on the curb…20 SSH on 4ct then jog down back

Windmills x12 on 4ct jog down and back

Tempo Merkin x10 jog down and back

Tempo Squat x12 jog down and back

THA-THANG:

Mosey to base of little hill…Bear Crawl up to gate.  Perform Flutters on 4ct x20 Back on Mosey

Mosey to Rock Pile at Asylum. Perform 11’s with rock curl at pile and jump squat at stop sign. Recover back at top Perform Tempo Squats x10 and SSH x20 Mosey…

Mosey to Pavilion Perform 20 Table Row/ 20 Dip/ 30 Second wall sits Rinse and Repeat x3

Recover back to A/O

Hello Dolly on 4ct x40 and Finish with American Hammers x15 on 4ct

 

MARY:
I
COUNT-OFF & NAME-O-RAMA
11 HIM’s at Asylum this am counting myself.  Shout out to Snitch, Archie, Full House, Gibbler, Flopper, Assfault, Kentucky, Crab Legs, Waffle House, and QVC
CIRCLE OF TRUST/BOM:
Talking about the “Sin of Passivity” and taking initiative.  Being a leader.  That often times we know how to lead at work or lead a home improvement project, but we don’t take initiative to lead at home.  Initiate in conversations, in our finances, initiate with our children and wives, and most importantly initiate a conversation with our Creator.

Challenge to think of 4 ways to Initiate This week…

 

Coupons and Casualties

THE SCENE: Foggy but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Alternated 3-man casualty carries and coupons to Bearden Middle. Everyone carried or was carried.

3 rounds on the football field:

20 prison get ups (10 per leg)

Run down field

Ruck OH lunge back halfway, jog out rest

No casualties on the way back since pressed for time. Just alternated coupons.

Had time for one quick run up lover’s lane and back down.

MARY:
COUNT-OFF & NAME-O-RAMA
8 weirdos

CIRCLE OF TRUST/BOM:
Cap’n prayed us out.

MOLESKIN:
This was good livin.
ANNOUNCEMENTS: