THE SCENE: Overcast with low humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No Warmup
THA-THANG:
1-mile run with CMU
100 Burpees
211 yard low crawl
100 Burpees
1-mile walk with CMU
Tag: Butters
Carry the Weight
THE SCENE: Mostly clear with some chalk.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
SSH x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
Mountain Climbers x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
THA-THANG:
“Gunny”
For time: SCALE AS NECESSARY
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
Wear a ruck, weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
MARY:
Mary didn’t show as the workout tapped out the PAX
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas. He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
The take-away here today was leave your burdens here – the PAX together can bear them.
MOLESKIN:
We had some initially apprehensive PAX, but the shouldered the weight and surprised themselves with how much they could carry. I left impressed!
ANNOUNCEMENTS:
- 2F on 11Aug18, “The Outlook” downtown 08:30
- Kickball tournament 18Aug18
- Truckin’ to the Pound 25Aug18
- 3rd Anniversary of F3 in Knoxville – early November
Circuits
THE SCENE: 70, lower humidity, VERY NICE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
10 Cherry Pickers
10 Baby arm circles forward and back
10 Tempo squats
10 Merkins OYO
THA-THANG:
Circuit around the AO on the outer paved loop. 1 lap = 1 mile
Exercises along the loop;
- 25 werkins
- 25 CDD
- 30 Squats
- 20 dips
- 20 merkins
- 20 lunges – 10/leg
- 20 easy ups
- 20 flutter kicks, 4 count
- 20 derkins
- 40 step ups – 20/leg
- bear crawl parking lot to the flag (~40 yards)
some Pax got 3 loops, some got 2-1/2 loops
MARY:
LBC
Box Cutters
Squat jumps
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Cosmo got 3 laps!
ANNOUNCEMENTS:
Trucking to the pound CSAUP
F3 anniversary and family picnic
Truck stop ruckers
THE SCENE: pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck to the soccer field
THA-THANG
We started at the corner and did lunges with ruck over head for 50 yds. Every 5th step we did 5 over head press. Then 20 upright rows and 20 curls. Rinse and repeat.
Then bear crawl 25 yrs followed by 20 ruck swings and 20 lion kings. Rinse and repeat.
Then we did fireman carries (50 yds. Each) followed by 2-man carries (50 yds. Each)
one lap around the field (rest ruck)
we then did decline ruck merkins, 5 reps followed by 10 sec plank (5X) with the last set to failure
then 5 4ct flutter kicks ruck over head then hold 6″ for 10 sec (5X) last set to failure
then 5 squats with ruck held out in front the 10 sec electric chair (5X) last set to failure.
and cap it all off with a nice relaxing 1.5 mile ruck.
MARY:
I recently attended operation red wings Go ruck lite, so in the keeping with the spirit of these brave warriors (who refused to give up until they were killed) we had minimal rest between exercises.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
Well done wall ball and frosty!!!
ANNOUNCEMENTS:
Launch Party/Change
THE SCENE: 75 and ready for Launch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Money to Flag
SSH x 20 IC
Imperial Walkers x 20 IC
Michael Phelps OYO
THA-THANG:
Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:
- DORAs on Soccer Field- 200 Merkins & 200 Squats
- Mosey to the Boat Launch/Dock/Pier
- 7s from Dock to Playground- LBCs & Pull-Ups
- Mosey to Splashpad- Proton-led Flutter Kicks x 25 IC, Pfeiffer-led Hello Dolly’s x 25 IC, Partner BBSU x 20
- Mosey to Trail Running path- 11s- incline/decline Merkins (modified for time)
- Mosey to basketball court- 5-10-15-20 Rounds of Burpees with cross court running between each set.
- Partner run of loop x 1.5
MARY:
Abs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).
Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.
F3 Knoxville experienced change today- new AO & it was a wonderful morning.
MOLESKIN:
S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!
We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!
We prayed for Sliderule and his family and for Abacus’ Aunt.
ANNOUNCEMENTS:
The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.