F3 Knoxville

Tag: Brick

[bluegrass-pm-otb] The first Bluegrass Killer hot workout!

AO: bluegrass-pm-otb
Q: Pusher
PAX: Brick, The Situation, High Heels, Steam, Flashback, OnStar, Down Under, Lightweight, Glamper, Pele (Jon Lindberg), Fingerlicking
FNGs: 1 Fingerlicking
COUNT: 12.
WARMUP:The motivator x 5 , arm blasters x 10, slow tempo squat x 10, Merkins, Trunk twist

THE THANG: Run through the track with 4 stops (5 reps)
1st set: Merkins, Diamond Merkins, Wide Merkins
2nd set: Flutter Kicks, hello dollys, bigboy
3rd set: Jump Squats, squats, Apollo oh no speed skates

Mosey to rd
10 reps 2 stations up and down the rd. 10 merkins, dry docks, shoulder tap 3 laps

Mosey to benches and 7s of step up and Dips

Walk to the playground hang tight stretching shoulders.

Mosey to the front of the School (tables) Sevens incline Merkins, Squats, Then anothnset of Dips and squats.

Go to the corner of the school and feet against the wall or back against the wall and hold for 20 secs, squats x 10 , Rocky Balboa.
And Final push mosey to the Flag. :punch: :punch: :punch:

ANNOUNCEMENTS: launching of Bluegrass AO

COT: Be the leader and helping others for their weakness.

Lots of Blasters

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: MD Hammer, Mayberry, Tenderfoot, Mr Jinxy, Jeevan Kypa (Scrubs), High Heels (Henry Ritchie), Rooney (Carl Whipple), Lilydipper, Brick, Kung Blue, Title IX (Christian Prescott), Switchhitter (Tony), Pusher, Steam, Pele (Jon Lindberg), Lizzy, Colonel (Alex Wallace), Dr. Phil
FNGs: None
COUNT: 18
WARMUP: SSH, Tempo Squats, Grady Corns, Windmills, Steve Earles, leg stretches

THE THANG:
MOSEY to parking lot below Coliseum.
Pyramid laps! Partner up with like speed. Run opposite directions, every time you meet (top and bottom), do the following exercises in REPS of 10
–
LAP 1 CDDs

LAP 2 CDDs, LBCs
–
LAP 3 CDDs, LBCs, Mtn Climbers (2-ct)

LAP 4 CDDs, LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
–
LAP 7 Bobby Hurleys
–
MOSEY to a Hill on Pickett’s charge or on side of Bermuda Triangle
Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order. Exercise groups are:

AB BLASTER:
20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
ARM BLASTER:
20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
LEG BLASTER:
20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
CARDIO BLASTER:
20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks

MARY:
Hello Dollies, stretching with Pele
ANNOUNCEMENTS: New AOs launching at West Hills (Monday morning, heavy ruck) and Bluegrass Elementary (Wednesday evenings at 6 pm)

COT:Albert Schweitzer, was a German philosopher that lived in the late 1800s through early 1900s. He is attributed with this quotation: “The Purpose of Human Life is to SERVE, and to show the compassion and the Will to Help Others.” We discussed this quote and how it applies to F3, and ended with another quote: “In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”. I am thankful that the men of F3 have been that spark for me.

Islands of pain

AO: shamrock
Q: Baby Boomer
PAX: Anchorman, Baby Boomer, Brick, Commission, Mermaid, Pom Pom, slappy, Slipknot, Stitch, Voodoo, Snaggletooth, Gringo, Trojan
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo squats
– Tie Fighters
– Tempo merkins
– Squatting Grady Corns

THE THANG:
– Mosey to CMU pile and stop for some Rocky Balboas along the way
– CMU Island Dora in top lot
– HIM1 stays at start and does following exercises while HIM2 moves to islands
– Round 1: CMU kettle swings
– Round 2: CMU deadlifts
– Round 3: CMU squat thrusters
– HIM2 works through islands
– Island 1 (10 reps): R1 wide merkins/R2 Carolina dry docks/R3 no cheat merkins
– Island 2 (20 reps): R1 big boy sit-ups/R2 flutter kicks/R3 Freddy Mercurys
– Island 3 (30 reps): R1 SSH/R2 Bobby Hurleys/R3 lunges
– Rinse and repeat with HIMs swapping to do all exercises
– Visited islands together as a total group

MARY:
– Howler Monkey circle
– Michael Phelps and overhead arm stretch
– Cherry Pickers
– Groin stretch and Willie Mays Hayes
– Downward Dog and Cobra
– Superman/Banana

ANNOUNCEMENTS:
HH on Monday

COT:
– Brief history of Decoration Day and Memorial Day and it’s meaning
– Remembering those who gave the ultimate sacrifice to preserve our freedom
– Jesus also established a memorial service in the upper room with the disciples
– Communion is an opportunity to reflect on Christ’s sacrifice that has set us free from the bondage of sin
– Remain humble and grateful for all that have laid down their lives in love

NOT a Murph

AO: asylum-pm
Q: Steam
PAX: Abacus, Lizzy, Tenderfoot, Glamper, Lilydipper, Crash Dummy, Drum Major, Pele (Jon Lindberg), Chad Harvey(Pink Panther), Brick, Showgun, Dr. Phil, 0
FNGs: 1 0
COUNT: 13
WARMUP
1. Baby Arm Circle (F) – 10×4
2. Baby Arm Circle (B) – 10×4
3. Rockette: 10×4
4. Grady Corn: 30×4
5. Hillbilly: 10×4

THE THANG
[ Cash In ]
1. 100 SSH (1-count)
2. 75 LBCs (1-count)
3. 50 Mountain Climbers (2-count)
4. 25 Frog Jumps

(Mosey down around to the right to the rock pile below the BSIA Overlook)

Mini-Murph
– 200 merkins
– 200 squats
– 200 bent over rows
– = simulating the 600 total reps in a real Murph
– Form is crucial – crucial
– Instead of running 1 mile on the front and back end of the reps, we’ll run a specific route after each round of reps
– Run an L route around the Pickett’s Charge field
– Rounds of reps
– All 3 Xs
– 25 reps each
– Total of 8 rounds = 600 reps
– Put rocks back
– 25 chest presses + 25 curls
– Mosey back to the flag for Mary

MARY
[ Cash Out ]
1. 100 SSH (1-count)
2. 75 LBCs (1-count)
3. 50 Mountain Climbers (2-count)
4. 25 Frog Jumps

ANNOUNCEMENTS
– Join Lilydipper’s team of champions for Hardship Hill on Monday!
– Drum Major has put together a killer 2nd F event for us this Friday — check out his Slack post above.
– I will be Q’ing a Memorial Weekend Murph at asylum-daybreak on Saturday — join us!
– F3 in the Nude — Swimmies (Nathan Chesney)

COT
I sat there and felt sorry for myself for one minute, then I had to keep going.
-Marcus Luttrell
– I find myself in this position more times than I’d like to admit – feeling sorry for yourself

Events from Operation Red Wing, June 28, 2005
Read the highlighted sections on pages 266-267 in Lone Survivor by Marcus Luttrell

Draw A Line In The Sand
“I rolled over, and I was paralyzed from the waist down. I started crawling, pulling, using my elbow to start pulling myself through the dirt and out of this ravine. Well I got up and the sun was going down, and I started to crawl. I was in bad shape. I didn’t know what to do. And I was laying in this tree, looking at the moon, and I was feeling sorry for myself. And I must have laid there….my brother was a Navy SEAL too, I got a twin brother, he’s a Navy SEAL. And I was thinking about him a lot and my teammates, and all the training I had been through. I laid there and I was like, c’mon, get up. Let’s go. That’s exactly what I said. What was I gonna do, lay down there and die? I wasn’t gonna do that, I definitely wasn’t gonna feel sorry for myself. And I kept thinking like, I’m still alive man, I mean, I’m alive. They fought and died by I’m still alive. The mission’s still on, let’s go. So, I reached out and I grabbed a rock and I reached out as far as I could and drew a line in the dirt in front of me. I’m gonna crawl to that until my feet hit it and if I’m still alive I’m gonna do it again. That’s what I did. I’d draw a line, until my feet hit it, I’d fall down a hill and draw another line. And I did that for 7 miles.”
– https://www.youtube.com/watch?v=qGxOYWRAjXQ

Takeaways
– This is a great practice to adopt and utilize in life – drawing a line in front of you and working your way past it
– “The lines” we draw through life are sometimes physical, but far more often are they mental, emotional, relational, and spiritual.
– KMF = Keep Moving Forward

In Honor of PFC Clinton Riddle

AO: asylum-daybreak
Q: Waffle House (Brady Greene)
PAX: Brick, Drum Major, Pusher, Lulu (Greg Huddy), Choir Boy, Jumbo(Carter Dickens), Veggie (Rylen Huddy), Crawdad (Robbi Dickens)
FNGs: None
COUNT: 9
WARMUP:

Shoulder blaster

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: