F3 Knoxville

Tag: Frosty

Making it up as we go

THE SCENE: 60, clear, HUGE moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, arm circles,  overhead claps,  merkins, squats
THA-THANG:
A little modified murph.  5 rounds

10 pull ups at the playground

10 merkins at the bathroom

10 squats at the end of the parking lot

 

11’s with bbs and merkins from a light pole to the bleachers

Upper field for bear crawls,  sprints, burpees,  lunges, merkins

 

MARY

Stitches – flutter kicks

Sparky- box cutters

Frosty – BBS

Dreadlock- hello dolly

Sparky- pickle pounders
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I hoped no one would show up this morning because I really didn’t feel like working out.   Thank you for making me get out of the truck this morning men.

MOLESKIN:
Hardship hill today
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sprints and Merkins

THE SCENE: 47 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC 25

Smurf Jacks IC 25

Star Jacks IC 25

Plank Jacks IC 25
THA-THANG:
Sprints

Merkins

Ab stuff

MARY:
World’s greatest Merkin

Spiderman Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Whatever I said wasn’t what I wanted to say.  But God is not meek his is strong and he is always strong.  He wants us to be meek at times, so that we can depend on one another and more importantly depend on Him.  He wants us to be strong for one another. There have been far too many stories lately of men not reaching out and it ending in dire consequences.  We as HIMs need to make sure we are reaching out too and being God’s light to these men.

MOLESKIN:
Props to Junk for coming out even though he is on IR

ANNOUNCEMENTS:
Hardship Hill is this Sat

May appreciation workout #2

THE SCENE: 60’s not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
1 mile ruck,  then

  • 1 minute of squats
  • 2 minute plank hold
  • 4 ruck merkins
  • 8 dead lifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges (32 each leg)
  • 128 flutter kicks

Ruck 2 miles

Changed plans a little and finished early.   Added

10 – 8 count body builders

20 curls

20 oh press

20 squats

40 calf raises

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Making of Manmakers

THE SCENE: 67 degrees and bee eee ay you tee full
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats, smurf jacks, side straddle hops, star jacks, lunges, and inchworm merkins
THA-THANG:
Pax moseyed to the light-pole circuit in the upper parking lot. We increased rep by one for each consecutive pole on the way up and decreased rep by one on the way back, adding one exercise each trip in this order:

  • Thruster
  • Merkin
  • Plank Jack
  • Jump Squat

Afterwards, we found a battle buddy and stood opposite them in a line. Pax A Bernie’d as fast as they could for ~20 yards. When Pax A hit the 20 yd mark, Pax B sprinted to catch up with Pax A turning around to join the sprint once caught. Total sprint ~50 yards. We did two rounds for each team member and then Indian moseyed bac

MARY:
We had time for 30 box cutters, in cadence.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I read the PAX some exceprts from QSource 1.9 regarding Mammon, a HIM’s relationship with his work. We discussed how we failed or excelled in this area and how to keep it in check.

https://f3nation.com/2019/04/06/mammon-q1-9/

MOLESKIN:
Shooter is back, but he is being pretty quiet. Hopefully he’ll get back to his former self soon.
ANNOUNCEMENTS:

Mental Toughness

TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
6 exercises to improve mental toughness:
1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
4. Ruck – put a heavy pack on and go walk for hours.
5. Farmer carry – pick up some heavy shit and go for a mile walk.
6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.
MOLESKIN:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.