F3 Knoxville

Tag: Cap’n Crunch

OTB – GORUCK Prep

THE SCENE
60 and Clear

THE THANG
Ruck 3 miles

Routine Alpha
Partner up to practice fireman carry (to tree and back)

Then Partner PT
– 2 Rounds, Partner does exercises while other holds plank or Al Gore
+ Step Ups x10 each leg
+ Derkins x15
+ OH Lunges (x7 each side)
+ Turkish Get ups (x5 each side)
+ Jump Squats x15

Ruck 3 miles

Routine Beta
At Station 1:
– Merkins x20
– Squats x20
– BO Rows x20
Bear Crawl to station 2

At Station 2:
– OH Press x20
– Flutter Kicks (holding ruck) x20
– Curls x20
Crab Crawl (ruck in the front) back to Station 1

Rinse and repeat, AMRAP for 25 minutes

Ruck 3 miles w/Coupons

Pavilion Playtime

THE SCENE
63 and Stormy

Welcome and Disclaimer

THE THANG
COP
Squat Jacks 10 xIC
Triple Merkins (Regular – Wide – Diamond) 4ct x10 IC
Diagonal Lunges x10 each leg IC
Baby Arm Circles Forward x11 IC
Baby Arm Circles Backward x12 IC

The Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1 = Burpees
– Exercise 2 = Narrow Squats
– Exercise 3 = Dry Docks
– Exercise 4 = Tuck Jumps
– Exercise 5 = Merkins

Partner Circuit
Partner 1 – Lunge the length of the building, bear crawl back
Partner 2 – Alternate x20 Let Me Ups (on the picnic tables) and x20 4ct Flutter Kicks until Partner gets back

Switch. Rinse and repeat x3

10 to 1
Alternate BBS and Derkins doing 10 reps each exercise, then 9, and so on to 1

Cash Out
10 Box Jumps
15 Dips
Rinse and repeat, x3

COT
Number off and Name-O-Rama (6 PAX + 1 Skunk)

BOM
Ephesians 4:29 – Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.

HIMs are life-givers, not life-takers.  One of the most powerful ways we influence others around us is with our words.  Our words can either build up or tear down, the choice is ours.  What YHC has found, is we tend to get back what we give out!

MOLESKIN
Lightening thew us a curve ball this morning, but men showed up and put in work to get better.  We did an impromptu workout and it was a great morning.

In all honesty, YHC was ready to head back home and enjoy a cup of coffee, but when I saw my brothers getting out of their cars ready to push themselves and each other…I realized there was no place else I’d rather be.  Iron sharpens Iron!

4 Corners

The Scene: Mid 50’s great morning

The Thang:

5:30 COT

  • Cherry Picker x 15
  • Merkins X 10

Mosey to Playground-

  • Leg on bench lunge x10
  • Derkins x10
  • American Hammers x 20
  • Repeat

Mosey to Baseball Field

4 corners

  • Squat Thrusters x15
  • Burpees x10
  • Pullups x10
  • Dips x20
  • Repeat over and over and over and somewhere in between Squats x66

Mosey back to Parking Lot

  • Squats x25
  • American Hammers x25
  • Flutter Kicks x25

Count-O-Rama: 40

Name-O-Rama

BOM: Be joyful in your waiting and be present

Embrace and Seek

F3 Welcome & Disclaimer

Workout:

Warm-up

Cherry Pickers x 15

Side Straddle Hop x 30

Shoulder Taps x 15 (4 count)

Squats x 20

Baby Arm Circles

Merkins x 15 (4 count)

Mosey to pavilion

3 stations-3 groups (2 rotations)

1st station: this group will set the tone 75 calf raises on stairs/10 burpies and then move to the 2nd station

2nd station: pavilion bench pull-ups/wall sit until releaved by 1st group

3rd station: dugout pull-ups x 12/Carolina Drydocks until releaved

Mosey toward Cardiac to bank behind baseball outfield

11’s—-bear crawl up, crabwalk down/wide grip merkins at bottom and diamond merkins on top

Mosey to Cardiac hill

Devin Hester to first turn and sprint to top

50 triceps dips on benches

Mosey to CMU pile

Partner up and do 20 blockies alternating reps with partner

Run to bottom of hill; Devon Hester to gate and run back to CMU pile

Repeat

Scissor Kicks x 30 (4 count)

Circle of Trust

BOM: Embrace challenges/pray continually/seek God’s wisdom

James 1:2-4

I Thessalonians 5:16

Four Quarters!

THE SCENE
60 and dreary
Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x10 OYO
– Squats x20  IC
– Burpees x8 OYO
– ?? x10 IC
– Burpees x6 OYO

Mosey to far side of the Asylum. Divide into two groups.  Group 1 with Proton, Group 2 with Cap’n

Group 1
Strength Sprints
Starting at the orange cone:
– 20 Narrow Squats
– Run to 1st cone, x15 4ct Mountain Climbers
– Burpee broad jump to 2nd cone, x15 Dry Docks
– Alligator crawl to 3rd cone, x15 Ranger Merkins
– Lunge to 4th cone, do x10 Iron Mikes
– Run back to start

Rinse and repeat, AMRAP in 10 min

Now it’s on to Grinders…

Grinders
Partner up with Battle Buddy.
Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 20 reps.  Three rounds:
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (each legs = 1 rep)
– Rd 3 = BBS

Rinse and repeat, AMRAP in 10 min

Group 2
Asylum 56
Run to the top of the hill stopping at each cone to do the following exercises adding 2 reps each cone (2, 4, 6, 8, 10, 12, 14 = 56):
– Burpees
– Wide Merkins
– Froggy Squats
– American Hammers

Rinse and repeat, AMRAP in 10 min

Now it’s on to No Pain, No Gain…

No Pain No Gain
Start at the same start point as Asylum 56.

Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position.  Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints back. Battle Buddy 2 then performs the progression. Progression is both men run to 1st cone, then 2nd cone, then 3rd cone, then back down, 2nd cone, and 1st cone (modify as needed for time)
– 1st cone = 5 Burpees
– 2nd cone = 10 Burpees
– 3rd cone = 15 Burpees

Rinse and repeat, AMRAP in 10 min

After each group completes the first two routines, switch places.  Both groups will complete all four stations.

Once all four stations are complete, mosey to the SP.

MARY
Flutter Kicks 4ct x25 IC
Side Crunches x20 IC each side IC
Flutter Kicks 4ct x25 IC
Alternate Superman Arm Raises 4ct x15 IC
ATMs

COT
Number off and Name-O-Rama (24 PAX)

BOM
HIMS are overcomers…Finish Strong!

GORUCK Cadre – “I don’t care what you can do when you’re fresh, I want to see what you can do when your smoked!”

Today our goal was to give 100% from start to finish.  As fatigue sets in it can be easy to let up, that exactly when it’s time to turn it up.  Studies have shown that your brain begins to tell your body to pull back when you are at 40% capacity…40%!  If you give up when your body begins to tell you to you will miss out knowing exactly what you can really do.  You have it in you, you just have to dig deep and KEEP GOING!

The physical gives us insight into the spiritual.  The spiritual concept is the idea of living as an overcomer.  The Greek word most often translated “overcomer” stems from the word nike which, according to Strong’s Concordance, means “to carry off the victory. The verb implies a battle.” The Bible teaches Christians to recognize that the world is a battleground, not a playground.

James 1:2-4
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.

Romans 8:35-39
Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or danger, or sword? As it is written, “For your sake xwe are being killed all the day long; we are regarded as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.

MOLESKIN
There was a severe weather warning, but were able to get out and do some work before a drop fell from the sky.  Everyone gave it 100%, it was a great morning with great men.  AYE!