F3 Knoxville

Tag: Bartman

Frozen Truckers

THE SCENE: clear sky, 10 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO, 25 SSH IC, 15 merkins IC, 15 Tempo squat IC

  • THA-THANG:
    Mosey to the soccer field where pax buddied up and took a lap around the field, on the side lines they wounded dragged to the corners and did 10 diamond merkins and on the end lines they fireman carried, stopping at half field to also do 10 diamond merkins.
  • on the second lap they sprinted the side lines and lunged the end lines, stopping at the corners and half field to do 10 ranger merkins.
  • we  then did 7’s across the field with burpees and smurf jacks
  • PAX then circled up on the center field where we did flutter kicks IC while one at a time they would run to the bleachers and do 10 dips, every other time someone finished dips PAX that were circled up would switch to a different core exercise (box cutters, LBC, ect.)
  • mosey once around the field.
  • PAX lined up on the end line and ran across the field stopping at every line and doing 7 BBS, and then back across the field doing ranger merkins
  • mosey once around the field
  • PAX again lined up on the end and did the same this time with 7 dry docks and back across doing 7 monkey humpers
  • mosey back to AO

 

MARY:
we did 3 minutes of boat canoe on my count followed by 25 box cutters IC
COUNT-OFF & NAME-O-RAMA
10 PAX no FNG’s
CIRCLE OF TRUST/BOM:
I shared how this time of the year for me at work is can be more stressful than normal and how I often times find myself complaining about my day to my wife. Being the amazing wife that she is she reminded me of how the Lord sends us blessings that the enemy will try to steal. I told the PAX how prevalent complaining is to people in our society and how it works to steal our motivation and drive to appreciate God’s blessings and to complete the things that God has planned for us. This is especially true in a group setting, one person starts complaining and it will spread like fire through the group robbing the group of its motvation to complete the task at hand.
MOLESKIN:
prayed for Iceman’s family member who suffered a stroke and also for Tank’s foot to heal.
ANNOUNCEMENTS:

Seadangus at Matterhorn

THE SCENE: Cold as a mug.

WARM-O-RAMA:
SSH IC

TEMPO MERKS IC

SOME HIGH KNEES AND  MICHAEL PHELPS

MOSEY TO MATTERHORN
THA-THANG:
SeaDangus

1 lap up Matterhorn followed by 5 Burp Skurps, 10 Merks, 15 Squats

2 laps ”  ”

3 laps  ”

4 laps  ”

Mosey back to AO with a quik stop for some derkins near the water

MARY:
We lost Mary in the battle. She gone
COUNT-OFF & NAME-O-RAMA
PAX 6
CIRCLE OF TRUST/BOM:

In many ways our lives today are better than they could have ever been. We can solve most of our problems quickly and efficiently. However, most of our pains and pleasures as well as the pursuits of these are devoid of meaning. I encourage you all to find ways to insert meaningfulness into your lives whenever you can. Certainly for me, F3 has been one avenue for me. There is a sense of community embracing the suck together. Reach out to old friends and try to encourage them to come out, or try to interact with them in another meaningful way. Live purposefully with intent and even the painful days will be worthwhile.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP Alcoa/Murville Feb 24. Be there or be square

Every Minute on the Minute

THE SCENE: 19 degrees and cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins
THA-THANG:
EMOM

  • KB Swing
  • Jump Rope
  • Sandbag Squat
  • Burpees
  • L-Sit
  • Mountain Climbers
  • Candlestick Jump Ups
  • Inchworm

MARY:
Plank-O-Rama for a long while…
20x Flutter Kick
20x Box Cutters
10x American Hammers

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We talked a bit about managing the things within your control and not worrying about those that are beyond your influence.

2018 Grit

THE SCENE:   9.   That right n-n-n-n-nine  d-d-d-degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 30
  • Merkins x 10
  • Squats x 15 (4 count)

THA-THANG:

  • Mosey to steep hill where the boats used to be parked
    • 11’s:   burpees at top / squat jumps at bottom
  • 2 laps around boat dock parking lot.  Stop at each light pole for exercises Route 66 style.
    • Lap 1:  Iron Mikes
    • Lap 2:  Big Boy Situps

MARY:

Round Robin:

  • Bartman:  Box Cutters (4ct) x 20
  • Ratchet:  Side Crunch (4ct) x 10 each side
  • Tweet-E:  Peter Parker
  • Mayberry:  Floor Wipers (4ct) x 20
  • La-Z-Boy:  Mountain Climbers (4ct) x 20
  • Cash out with AMRAP Merkins for the last 20 seconds or so

COUNT-OFF & NAME-O-RAMA
5 PAX:  Ratchet, Tweet-E, Mayberry, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:

A few months ago La-Z-Boy talked about a book he was reading at one of his BOMs.  The book was about Grit and the impact it has on people’s success.  I think Grit is an appropriate topic as we begin 2018.  Whatever your new year resolutions and goals are – at some point you are going to face adversity in achieving them.  That’s where Grit comes in.  When challenges arise, will you give up or dig down deeper and press forward?  I encourage all of the Knoxville PAX to spend some time thinking about this.  When you’re tired, when you don’t feel like getting out of bed, when its cold, when its hot, when your kids are on your last nerve, when your boss doesn’t understand, when you’re mentally exhausted, when you’re looking for a new job, when you’ve tried all options and still aren’t making progress…..you get the idea.   In all of those situations and more it takes GRIT to stay the course.   Gritty wishes to all as we begin a new year together!

MOLESKIN:
Hats off to the Dog Pound crew today.   It definitely took some Grit to show up in 9 degree weather.  Tclaps brothers!

ANNOUNCEMENTS:

Army PT Test

THE SCENE: Crisp 29
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry Pickers x 10

Imp. Walkers x 10

Merkins x 10

Mosey to upper field
THA-THANG:
Army PT Test, AMRAP for 2 minutes

Merkins

BBS

1 mile run

Start at bleachers on field, derkins x10, bear crawl to center field, CCD x 10, run to sideline, 20 squats, bear crawl to center field, CDD x 10, run to bleachers

Repeat with crab walks instead of bear crawls

Partners

A) stay at end line doing squats

partner b, runs to 18 yard line does 20 CDD and runs back to end line.  Then partner A goes.

At the 50 yard line, 15 CDD

At other 18 yard line, 10 CDD

At other end line 5 CDD

Mosey to AO

MARY:
Ring of Fire Merkins, 2, 3, 4, 5, 6, 8, 10

COUNT-OFF & NAME-O-RAMA
Swirly, Mayberry, Crossbar, Bartman, Showcase, Shooter, Butters, FNG (Space Camp)

CIRCLE OF TRUST/BOM:
When making your resolutions for 2018 make them really big and bold!

MOLESKIN:
Bartman had the highest PT score of 285/300.  Mayberry was second with 277/300.  I believe everyone passed the Army PT test for graduating from basic training.  We can do it again in 6 months and see what improvement has been made.

ANNOUNCEMENTS: