F3 Knoxville

Tag: Dumpster Dive

Nice and Easy Circuit

AO: shamrock
Q: Eliza
PAX: Oscar Meyer, slappy, Nadia (Aaron Jacques), Free Fall (Justin Whitaker), Dumpster Dive, Flower Pot, Crawlspace, Band Camp, Toretto, Honeydew, Stitch, Skidmark, Waxjob
FNGs: None
COUNT: 14
WARMUP: SSH, Hairy Rockettes, Updog, downdog, 5 tempo merks, stretching

THE THANG: mosey to CMU pile and convene in back parking lot

2 sets of exercises in the parking lot and 2 runners. Runners take one short lap around the lot and bump you to the next exercise until it’s your time to run. When done with Set 1, you bump and join set 2 and vice versa.

First set: OH press, V Ups, Curls, Flutter Kicks, CMU Swings, Big boys

Second set: Alternating Rows, Plank Jacks, Bench Press, Side Crunches, Blockees, Heels 2 Heaven

Time for 11’s rocky balboas and curb squats

MARY: built in – 1 minute plan

ANNOUNCEMENTS: disc golf, bonfire, IPC coming up

COT: what are you dedicated to? What gets your focus, energy, time, attention, money?!? Be dedicated to important things whether it’s your M or your 2.0s or your job or quiet time or F3. Evaluate what you’re dedicated to and recalibrate to what’s really important.

Sweat it out

AO: shamrock
Q: Toretto
PAX: Anchorman, Band Camp, Dumpster Dive, Gringo, Mermaid, slappy, Stitch, Tailhook, Voodoo
FNGs: None
COUNT: 10
WARMUP:
– Runner’s stretch
– Left, center, right plank
– Cherry pickers
– Solo stretches

THE THANG:
4 corners at the track:
– 10 burpees
– 20 toe touches
– 20 merkins
– 20 2-count mountain climbers
– Sprint the straights, Bernie the bends

MARY:
Assorted

ANNOUNCEMENTS:
– 2nd f luncAugust 31sth in Farragut today
– Dad camp starts today
– Whitewater rafting with stitch, link in slack
– Marine mud run August 31st

COT:
Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?
Marcus Aurelius

Getting back into the groove

AO: shamruck
Q: Mermaid
PAX: Swifty, slappy, Dumpster Dive, Eliza, Lizzy, Booster, Baby Boomer, Mermaid
FNGs: None
COUNT: 8
We explored the roads in Belmont West and Gulf Park and had a great time catching up with guys we have not seen in a few months.

Following the Ruck, we discusses being vulnerable, sharing problems, and being open to seeking help. These topics tie into the QSOURCE OTB that we are experimenting with on Sunday mornings to potentially have a non exercise AO that focuses on teaching leadership principles. This is continuing on the Grow School Leadership training from the GTE, and the concept of “unlocking” men.

Easy ruck

AO: shamruck
Q: Lizzy
PAX: Dumpster Dive, Honeydew, Mermaid
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

We walked 3 miles. :muscle:

MARY:

ANNOUNCEMENTS:
Marine Corps mud run 8/31. I’m taking donations of cases of water for the event

COT:

The Slappy 420

AO: shamrock
Q: slappy
PAX: Eliza, Toretto, Dumpster Dive, Curveball, Anchorman, LeBling, Crawlspace, Free Fall (Justin Whitaker), Oscar Meyer, slappy
FNGs: None
COUNT: 11
WARMUP:
– Warm up run in circle (shuffle, butt kickers, and high knees
– SSH
– Arm Circles
– Moroccan night clubs
– Cherry Pickers
– Runner Stretch
– 5 Merkins

THE THANG:
We did this 4x:
25 Merkins
25 Squats
25 Big Boys
25 SSHs
5 Burpees
1 lap around track but we made our way through the stadium steps

MARY:
-nope

ANNOUNCEMENTS:
-Marine Mud Run

COT:
Lots going on in the news lately. Here’s a couple verses that came to mind: