Archie – Page 48 – F3 Knoxville

Vice Versa

September 14, 2018 Capn Crunch

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

September 11, 2018 Rainbow

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

September 7, 2018 Snorkel

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:

45 Minutes by the Rock Pile

September 4, 2018 QuickBooks

THE SCENE: Humid, Gloomy, Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nordic Tracks, Side Straddle Hops

THA-THANG:
2 line mosey to the rock pile where we completed a Tabata style work out, 45 seconds of work, 15 seconds of rest. 4 rounds of each exercise

Plyo Wide Squats with a Rock
Mericans with a Frog
- 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
4 lunges forward with the rock above the head, 4 reverse lunges with an overhead press
Plank alternating one leg pull in, crossover, extend out
- 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
Burpees
Dips
- 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats

Indian Run back to the AO

MARY:
No time for mary

CIRCLE OF TRUST/BOM:
Growing in Christ and becoming a Man after God’s on heard begins in everyday small decisions of obedience and discipline.

yard sale – A Pickers nightmare

August 31, 2018 Woodshack

THE SCENE: 68 or so
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Speed ruck the Loop, yep a LOOP!
THA-THANG:
YARD SALE!! Items that were fjr sale were ;

wooden hand rail, 6 cmu , 2 buckets full of river rock , 1 bucket full of wAter, the COW, stiffy (70 lbs of sand stuffed in a 60lb bag ) 10×10 timber post, 8 inch round timber , Iron rail

One mile loop carrying yard sale items . 2 pax carried 4 cmu that were hanging from the iron rail , 2 pax carried 10×10 timber posts , 1 pax carried 2 buckets of rocks, 1pax carried the cow.
Alternate carrying items when the pax carrying the buckets full of rocks gets burned out.
Once we completed he loop carrying, we drop all coupons and speed rucked up LOWES lane. At the top, 20 Ruck merkins and 20 squats , run back to the AO
2nd coupon loop consisted of carrying what we had not carried yet, 2 cmu, bucket of water, wooden hand rail , 8 inch round post , stiffy
duromg the 2nd coupon loop, the 2 pax sharing the 8 inch posts does 40 over head presses while rucking with it. Once done with reps, next 2 pax takes the posts and does the same , 40 reps. Pax not doing reps on the post are carrying the other coupons. ALL pax got 2 sets of 40 overhead presesss in before we completed the loop, nice work !

MARY:
15 minutes left so we did Ruck DORA

100 Ruck merkins , 100 Ruck front load sit ups w ruck high on the chest , 200 Ruck squats . Run the short loop on the parking lot while partner is exercise
COUNT-OFF & NAME-O-RAMA
6 Ruckers
CIRCLE OF TRUST/BOM:
Thanks for coming out
MOLESKIN:
Carry more SHIT! We speed ruck, we do lots of PT but we need to carry more stuff ! The 5 gallon buckets of rocks sucked , the COW sucked , the iron rail digging into my shoulder sucked, the farmer carry w 2 CMU sucked , but I neeed it in a bad way . In fact, it sucked so bad, I loved it! On top of that , I knew my bros around me would be there for me when I could not go any further . Have a great day abs carry more shit!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.