F3 Knoxville

Tag: Butters

Sled 2.0

  • THE SCENE: humid, until it rained, then it was real humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    The pax had some quick stretching while we went through the different stations
    THA-THANG:
    7 pain stations consisting of:
  • 20 burpees 20 plank jacks
  • 30 sec electric chair 30 sec plank hold with rucks
  • 20 sandbag squats 100ft sandbag sled drag
  • 20 diamond merkins 15 COBRA merkins each arm
  • 20 squirls 20 bent rows with sandbag
  • 20 stocky balbowas 10 rep shoulder blasters with pre rocks
  • 20 bbs 20 v ups with pre rocks

Pax had 3.5 minutes at each station with a battle buddy to get AMRAP of each excersize

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Part of a sermon from last Sunday, if we aren’t in Gods word consistently our default will become self worship. Truth is found in Gods word and we need to live our lives with the idea there is something bigger than us in this world. When we live as though we are the center of the universe it leads to a miserable and stale existence.
MOLESKIN:
We prayed for lady junk who is starting chemo soon and for tweet-e’s friend Kyle who is going through a 12 step program currently.
ANNOUNCEMENTS:

Burpees + a Truckbiscuit

THE SCENE:  warm & muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch & mentally prepare for burpees

THA-THANG:

  • 7 minutes of burpees As a group.  698 total!
  • Truckbiscuit:  1 lap, PT;  2 laps, PT;  3 laps, PT;   4 laps, PT;   3 laps, PT;   2 laps, PT;   1 lap, done.   Laps were run around the soccer field.  PT was 20 squats, 20 big boys, 20 flutter kicks.

MARY:
one Burpee OYO

COUNT-OFF & NAME-O-RAMA
Wall Ball, Frosty, Mayberry, Butters, Judge Judy, La-Z-Boy, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about the importance of spending time alone with the Lord.

MOLESKIN:

ANNOUNCEMENTS

Truck stop ruck

THE SCENE: 75, soupy air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
90#  bag, 60# bag, 60# bag, 2 50# pipes

Ruck coupons to MRSA field and find a battle buddy

THA-THANG:
1 battle buddy goes across the field doing one of the following;

60# sandbag toss

60# sandbag lunges

Ruck bear crawls

90# sandbag drag (with rope)

Other battle buddy completes the following exercises and relieves his buddy and continues the movement across the field.

  • 20 ruck merkins
  • 20 alternating shoulder press
  • 20 squats
  • 20 curls

Once complete with a movement,  switch to another movement until all pax have done all 4 movements across the field.

 

Ruck all coupons to watt rd field

Pax line up along baseline.   The 90# bag and rope are on the field.   1 pax runs to end of the rope, sits down and pulls bag to them, then runs back.  Next guy goes and repeats.  After a while, wall ball added the 60# bag to the 90# bag for the seated rows.

Remaining pax at baseline complete exercises as called out by different guys.  Some I remember:

Squats

BBS with ruck on chest

Ruck shoulder press

Flutter kicks with ruck pressed

There were others.

Ruck everything back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
A Rod posted with us this morning.  I’m sure he was trying to scope out the competition for tomorrow morning burpee fest!!  Hopefully the ruck wore him out some.

ANNOUNCEMENTS:
MAKE sure everyone posts tomorrow at the truck stop to complete the 7 minutes of burpees so we can beat the brickyard!

Never ending TABATA

THE SCENE: Fairly humid and warm for 5:30 AM
F3 WELCOME & DISCLAIMER

A quick welcome to F3. Let all know to push themselves not hurt themselves..remimded all I am not a professional

WARM-O-RAMA:
Cherry pickers 4 count 5x, arm circles forward 10x then reverse 10x, side straddle hops 4 count 15x

THA-THANG:
TABATA workout. 60 seconds of work followed by 20 seconds of rest.

Roll first dice to select exercise then 2nd dice to determine number of rounds

Use a CMU for weight on overhead exercises and American hammers

Rounds were as follows

  • American hammers (6 rounds)
  • Overhead lunges (5 rounds)
  • Markins (4 rounds)
  • Clean and press (5 rounds)
  • Merkins (2 rounds)
  • Overhead squats (3 rounds)
  • Clean and press (2 rounds)
  • Plank hold (4 rounds)

Mary 

Welcome to baloo from New Orleans

OUNT-OFF & NAME-O-RAMA
6 total PAX. Mayberry, Cavalier, Butters, Baloo, Waxjob and Crossbar
CIRCLE OF TRUST/BOM:
Make sure to enjoy and moments of rest you get and take advantage of every moment as life is short.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

TRIP TO COLOMBIA

THE SCENE: Steamy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARSOC Shortcard
THA-THANG:
4 Corners @ soccer field: Increasing Colombian Neckties  (12 rounds)

Stadium Hill : rounds of 30-20-10 of Werkins at bottom, run up hill, Monkey Humpers at Top, run down hill.

Parking Lot: rounds of 30-20-10 of Pullups, run, Jump Squats, run.

MARY:
Dealer’s Choice: Flutters, Yoga Planks
COUNT-OFF & NAME-O-RAMA
10 HIMs plus a Pre-Run Guest (Shooter)
CIRCLE OF TRUST/BOM:
Obedience to the Lord affects everyone around you, not just you. We often don’t see the ripple affect but it is there. Q used Tank’s obedience in his charity work as an example and how it has affected the Q and others to be better, to love others the way we should. Obey and let God use your obedience to carry out His good and perfect will.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Junk’s wife, Dreadlock’s wife and son, and Tank’s friends who are recovering from a loved one’s suicide.