Bueller – Page 2 – F3 Knoxville

RAW circuit

August 21, 2019 Crossbar

THE SCENE: muggy for 05:30 but clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We skipped this part
THA-THANG:
10 stations. At each station do 2 minutes of work followed by 30 seconds reat then rotate to the next station and repeat. Station were as follows

25 foot CMU walk
Big boy sit ups
Incline merkins
Decline merkins
Lunges
60# Sandbag clean
30# ruck curls
Walk walks
CMU over head presses
Dips

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Goals are simply dreams with a deadline. We all need accountability to help us reach our goals and not just perceive them as dreams. Goals are achievable only though daily habit changes. It’s changing the daily grind that will help to get us closer to our goals and dreams.

MOLESKIN:
None
ANNOUNCEMENTS:
Trucking to the pound CSAUP coming up soon.

Man Down

August 20, 2019 Sparky

THE SCENE: Balmy 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 x Imperial Walker IC
15 x Tempo Merkin IC
20 x American Hammer (4ct.) IC
20 x Overhead Clamp IC (except I-Beam, who was deliberately out of cadence)

THA-THANG:
PAX counted off 1-4 and split into groups of 4 people each. One PAX from each group was designated “injured” and had to be carried by the remaining three. PAX rotate as needed while we headed for the Pav-A-Lon. We paused for 20 Iron Mikes (4 ct. OYO) while some of the folks rested their shoulders.

Once at the Pav-A-Lon, each PAX drew two cards from the card. The number designated the rep count and the suit designated the exercise as follows:

Hearts = Pull-ups
Clubs = Burpees
Spades = Dips
Diamonds = Diamond Merkins

Face cards = 10 and Aces = 11.

Between rounds PAX moseyed to the top of the hill and bear crawled back down.

We broke back into groups and carried our injured teammates back to the AO.

MARY:
We cashed out with two rounds of ATMs!

COUNT-OFF & NAME-O-RAMA
Two FNGs today – good work guys!
CIRCLE OF TRUST/BOM:
I shared a story with the PAX of a college senior that was seeking guidance because she was stressed about decisions others were making for her. We talked about the importance of remembering that we are grown-ups that are not only capable of, but responsible for, our own decisions. It’s easy to get complacent and let others lead, but there comes a time when you need to step up and do your own thing.
MOLESKIN:
TAP to the Junk clan – we missed you out there today, brother!
ANNOUNCEMENTS:
Truckin’ to the Pound coming up in September.

The Mobile Gym at RAW

August 14, 2019 Abscess

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
Choose your station/exercise and go hard for 1 min
When timer goes off choose something heavy to carry up the parking lot and back
Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned

Keep going, don’t give up. Plank destroyers for all!

August 1, 2019 Ribbed

THE SCENE: Nice balmy morning at the dog pound.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

THA-THANG:

Mossied over the the dock area.

rounding the parking lot stopping at every light pole we do the follow exersies. 1 per pole

plank destroyers
crabets
donkey kicks
mountain climbers
Freddy Mercurys
burpees
squat walkers
iron mikes
monkey humpers
peter parkers

COUNT-OFF & NAME-O-RAMA
11 HIMS made it happen today.
CIRCLE OF TRUST/BOM:
Thank you guys for coming and pushing me. This group keeps me aright in a busy and crazy life.
MOLESKIN:
hold me accountable to Q once a month at least.

Throwback Thursday Beatdown

July 25, 2019 Crossbar

THE SCENE:
60 degrees and clear. A perfect morning for a workout

F3 WELCOME & DISCLAIMER

Welcomed everyone. No FNG’s everyone knew what to expect.

WARM-O-RAMA:

Butt-Kickers to middle of parking lot, Bernie Sanders back to tennis court.
Side shuffle to middle of parking lot then side shuffle back.
Quick simple and to the point

THA-THANG:

First section
Mosey to the roller hockey court.
The workout is a round of 11’s.
Start with 1 Burpee then run across court and do 10 merkins.
Run back across the court and do 2 Burpees then back across and do 9 merkins.
Repeat this until you get to 10 burpees and 1 merkin.

Second section
Mosey to the track.
Do 3 Laps around the track
Lap 1 stop at each cone and do 10 reps of each exercise
Lap 2 stop at each cone and do 20 reps of each exercise
Lap 3 Jog around to complete the 1 mile of running

There were 4 cones spread out along the track.
1st cone was Merkins
2nd cone was Big Boy Sit-ups
3rd cone was Plank Jacks (4 count)
4th cone was Iron Mikes

Third Section of the workout
Mosey back to the hockey court.
The workout is a round of 11’s.
Start with 1 Air Squat then run across court and do 10 lunges (1 per leg counts as one rep)
Run back across court and do 2 Air Squats then run across court and do 9 lunges (1 per leg counts as one rep)
Repeat this until you get to 10 Air Squats and 1 lunge

Last section of the workout
Mosey back to the AO
Cash out ring of fire
Everyone holds a plank. Each person starts with 1 Merkin then the Pax to their right does one Merkin.
Each time around the circle the number of Merkins increases by 1. We went 6 rounds.

MARY:

Nothing I can think of at the moment.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Everyone has life happen and it is not always easy or what we expected. Don’t feel ashamed to rely on your brothers to help out. Life is much more enjoyable when you do it with other people. We were not created to go at it alone.

MOLESKIN:
Thanks for coming out Cyclops, from The Fort

ANNOUNCEMENTS:

Convergence on August 10th. Great way to fellowship all the other AO’s.