F3 Knoxville

Tag: Belding

Army PT Test

THE SCENE: Frozen Beard type of morning, 19o
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forwards and Backwards
  • Imperial Walkers 20x IC
  • Cherry Pickers 10x IC
  • Little of This/Little of That

THA-THANG:
Mosey to the track and partner up.
Army PT Test. P1 does exercise, P2 counts. Flipflop

  • 2 min of Pushups
  • 2 min of Situps
  • Timed 2 mile run

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Run the race. Challenge yourself. Get after it.
MOLESKIN:

ANNOUNCEMENTS:

The Warm Up

THE SCENE: 34 Windy and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seven weirdos for pre-ruck.

Imperial Squat Walker x 10 IC

SSH x 30 IC

Tempo Squat x 10 IC

8 Count Body Builder x 10 IC
THA-THANG:
Mosey to back lot

Uptown 50: 10 burpee at each end/cone. Move from cone one to cone two by method indicated. Grab a battle buddy!

Cone 1:

  1. Burpee Broad Jump
  2. Racoon Crawl
  3. Alligator Crawl
  4. Wheel barrow (P1)
  5. Sprint

Cone 2:

  1. Crab walk
  2. Inch worm
  3. Wheel barrow (P2)
  4. NUR
  5. Bear Crawl

Mosey to Start

Super 21: Increase merkin/bbs (1 merk/1 bbs, 2 merk/2 bbs, etc) by one each time through. After each numerical set do 21 of indicated exercise then continue with merkin/bbs.

  • Reps 1-10 merkin/bbs then 21 monkey humpers
  • Reps 11-15 merkin/bbs then 21 mountain climbers (4 ct)

MARY:
8 Count Body Builders x 10 IC

8 Count Body Builders x 5 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spent a week at Disney. Pure Magic. During our days there I held my sons hand a lot and even though I was holding his hand and leading him through crowds, he would still get off track or sideways due to the many distractions around. It occurred to me that we all do this as adults too. If we have asked God to lead us we cannot just say “you got this, right?” and wander off. We need to hold onto Him and keep our eyes and attention on Him so we do not get sideways or separated.
MOLESKIN:

ANNOUNCEMENTS:

Ruck Friendly Q

THE SCENE: 34 degrees cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pre-ruck with 5 weirdos

ALL EXERCISES PERFORMED WITH RUCK ON (UNLESS YOU DON’T OWN A RUCK THEN YOU GET A CMU).

Over head claps x 30 IC

Mtn Climbers x 20 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Bear With Me x 2 Complete 1 through 5 the repeat 5 through 1.

  1. 10 yd bear crawl – 20 Squat
  2. 10 yd bear crawl – 20 merkin
  3. 10 yd bear crawl – 20 curls with ruck or cmu
  4. 10 yd bear crawl – 20 flutter (4ct)
  5. 10 yd bear crawl – 20 mtn climbers (4ct)

Aiken Legs Mosey to planters at school entrance

20 squat, 20 step up, 20 lunges (3 rounds)

Catalina Wine Mixer x10

Plank—>Pharaoh left arm then right—>last arm down first arm up—>merkin = 1 rep

MARY:
Murican Hammers with Ruck/CMU x 10 IC

Flutters x 30 IC Ruck overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It is about to be a new year. Set your goals where you can reach them but be challenged. Be thankful for going to work. Put your family first. Do the hard task first each day.
MOLESKIN:

ANNOUNCEMENTS:

Yule, as in log. Not that I have a Log . . .

THE SCENE: 40s and trying real hard not to rain.
F3 WELCOME & DISCLAIMER  Nope, still not a professional
WARM-O-RAMA:
SSH x 30; BAC; Squats x 25ish.

High knees from one side of parking lot to other, mosey back.  Then butt kickers, then karaoke.

THA-THANG:
Introductions are made with the Asylum Yule Log aka Santa’s Sleigh.

4 reindeer pull the sleigh from one end of narrow parking lot to other and back while the elves work in the shop doing Manmakers, LBCs, Narrow Squats and flutter kicks  Trade off until everybody has done one round of each exercise and pulled the sleigh at once.

Mosey around back with yule log in tow.  Volunteers switch out.  Start with 4 pulling the sleigh.  Switch to 3 after one harness breaks.  During switches, do some form of exercise.  Wait a bit while the Q hits the ground after getting tangled with the sleigh.

At the back parking lot, do the following exercises, followed by full out sprint across parking lot, followed by 10 second rest and slow mosey back to start.  Repeat with different exercise.  Each round consists of:

  • Burpees x 10- sprint- slow mosey back
  • Merkins x 20 – sprint – slow mosey back
  • Smurfjacks x 30 – sprint – slow mosey back
  • Lunges x 40 – sprint – slow mosey back
  • Reverse back down to Burpees
  • Modified Dora:  4 teams of 3.  Each team provides one reindeer to pull sleigh across the parking lot while the other two on the team are doing exercises.  Keep switching out until done with:
    • 300 Merkins
    • 200 BBS
    • 100 Burpees
  • Mosey with sleigh back to AO for 100 count shoulder shredder

MARY:
A little Capt. Thor and Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happiness does not come from the absence of struggle.  It comes from the ability to deal with struggle.  We all struggle.  It is easier to overcome if you have help.  Who can we help overcome their struggles?  Who can we help find happiness?
MOLESKIN:
Coffeeteria and fellowship followed
ANNOUNCEMENTS:

Bringing F3 to the Mend House

F3 Knoxville has partnered with the men of The Mend House to bring our fellow brothers some Fitness, Fellowship and Faith. Reico Hopewell, The Mend House director invited us to hold a group workout a few weeks ago drawing over 30 men out on a cold evening. We have continued this with three additional workouts to date with more planned and possibly the birth of a new F3 location in Fountain City. One of the new F3 brothers who we named Bacon, said this after the last workout. “I Think I speak for all of us when I say even though its rough on us right now we truly enjoy and appreciate y’all taking the time and giving us the opportunity to be a part of something bigger than ourselves. “. That is what it’s all about, leading, serving, and  encouraging each other. Stay tuned for a possible AO launch announcement in the Fountain City area in the next few weeks thanks to the effort of these men!