F3 Knoxville

Tag: Frosty

Monday runday

THE SCENE: 46
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 mile mosey
THA-THANG:
Coupons on hand:

60# bag x 3

90# bag

40# bag

Carry all bags and straps to soccer field.   Lash the 40# and 60# bags together.

Drag the sandbag to midfield as fast as possible, drop the bag and sprint to end line.  Jog/ walk back to midfield and drag the sandbag back to the beginning.   Rotate to the next bag and repeat.

Mosey another lap and carry the sandbags back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

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.

Embrace the Challenge

Embrace the Challenge

THE SCENE:Oh the weather outside is weather…

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 20

Cherry Pickers IC x 4

Randomly selected 2 HIMs to lead 10 minutes of the Q. (Yes, it was random @Cavelier, you selected my favorite number so it was out of my hands)

THA-THANG:

Evolution #1: @Wallball

Run slow, then run fast, recover

@Butters arrived on the run, he accepted 10 minutes of the Q.

Grab the gear and mosey to MRSA field 1

Evolution #2: @Wallball

The Frenchman’s charge + 50 Gorilla Humpers at each end

Evolution #3 @Wallball – 28 minutes up to this point

Split into 2 teams.

1 man strap into a ruck towing 90-100# sandbags, bear crawl to light, drop it and run to mid field, running summersault, run back, strap in and Berne back. Tag out.

PAX alternates between merkins, big boys, Squats, flutters. (20ea)

Evolution 4: @Cavelier – 10 minutes

Side shuffle the lines off the end line and goalie box, sprint to mid field along sideline, lunge to true mid, 5 burpees, lunge to other sideline. Rinse and repeat sprints and shuffles.

LBCs at midfield, back to true mid for 10 more burpees, somehow we made it back to the baseline but I don’t remember how

Evolution 5: @Waxjob (10 minutes)

Indian PAX hurdle the field (jump over planking PAX, full field)

15 pickle pounders

Bear crawl Slalom back to other end line

Evolution 6: @Butters (10 minutes)

PAX plank shoulder to shoulder, pull through sandbags and rucks from one end to the other. Reverse and repeat.

7’s to mid field 8 count body builders and diamond Merkins

MARY: (2 minutes)

Bust it back to the AO. Made it with 7 seconds to spare.

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:

I have been challenged at work recently with an expectation additional leadership. Basically, have to figure out what I need to be doing on the fly. I have come to see the correlation of this to life in general. We say a lot: “Embrace the suck” but we should also include “Embrace the challenge”. Today’s PAX embraced the challenges that were thrown at them and excelled. HUGE shout out to everyone for encouraging those thrust into these positions this morning.

MOLESKIN:

Praise for prayers answered:

Waxjob has a contract on his house!!!

My father has had some heart trouble recently and we got some good news this week. Diagnosis isn’t as dire as originally suspected but still serious. Thanks to all the prayer warriors, it was drastically impactful and immensely appreciated.

Prayers needed:

Family that @Bartman works with had an unexpected death in the family. It’s hard to lose someone but especially hard when that family should have had a much longer time with them.

Waxjob needs a place to live for a month. If you know anyone that can rent a spot for a month, let him know.

ANNOUNCEMENTS:

Hardship Hill is coming up. Team Dog Bite is ready to get after it.

Maundy Thursday Montage

THE SCENE: 60 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Cherry Pickers x 6
  • Circle of burpees

THA-THANG:

  • Indian run to where the boats used to be
  • Paula Abdul the length of two light poles.  Bear crawl forward 2 parking spaces, do 10 merkins.  Bear crawl backward 1 parking space, do 10 squats.  Rinse/repeat until you reach the 2nd light pole.
  • Mosey to the bottom of the stairs on long island.
  • Iron Mike countdown.  Start at the bottom of the stairs with 10 iron mikes (each leg), then run up the stairs, up the hill to the rock and do 9 iron mikes.  Run back down, do 8…run back to top, do 7.  Rinse/repeat until you work all the way down to 1.
  • Mosey to the Matterhorn.
  • Sprint to the 1st light pole, do 10 squats and 10 derkins.  Bernie Sanders to 2nd light pole, do 10 squats and 10 derkins.
  • Slowsey to the bottom of Matterhorn & indian run back to the AO

MARY:

  • LBC x 25
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Toto, Snitch, Toebox, Trolley, Peek-a-boo, La-Z-Boy, Frosty, Butters, Flute Loop, Sparky, Abacus, Hot Tub, Dreadlock (FNG), Stitches (FNG), Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Talked about the meaning of Maundy Thursday and what an important day it is.

MOLESKIN:

ANNOUNCEMENTS:

Sandbags at the truck stop

THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around the parking lot

High knee skipping to the light pole and Bernie Sanders back x 2

Toy soldiers to the light pole and Bernie Sanders back x 2

Grab the sandbags and mosey to the field
THA-THANG:

Circle up into 2 groups, each group has a 60# bag.  Pass the bag to the left and do 1 burpee before the bag gets back to you.  Complete 5 passes, then go in the opposite direction.

We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.

Line up in plank position.  Pull sandbags through and run to end of the line.  Once you get to midfield , pull the sandbags the other way to get back.

Teams of 3.  2 men running a lap around the field while 3rd man does an exercise with  the sandbag.  Once all men have done the exercise move to a different sandbag.

  • 90# bag – squats
  • 60# bag – shoulder press
  • 60# bag – lunges
  • 40# bag – curls

11’s at the outhouse.   Easy ups & merkins.

MARY:
BBS

Flutter kicks

Single leg donkey kick thing by tank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out,  or with your friends and family relationships.
MOLESKIN:

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

April ruck workout 7

THE SCENE: 70, breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Ruck 1 mile

10 sets of

  • Ruck deadlift x 10
  • Ruck lunges x 10
  • Ruck merkins x 10

Time was 38:16

Ruck some more

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

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.