Frosty – Page 25 – F3 Knoxville

Ruck

June 14, 2019 Frosty

THE SCENE: a crisp 55 and BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck a little, carrying 40# and 60# sandbags to watt road field
THA-THANG:
5 lion kings then 5 paces. Repeat for length of the field.

Do 5 reps of the exercise then 5 paces. Repeat this until reaching midfield then switch to the next exercise and repeat.

5 OH ruck press, ruck OH for the paces
5 ruck curls, wallball held ruck 90° for the paces
5 ruck swings
5 triceps extension

Finish with 5 ruck squats then 5 paces for the full field

Ruck coupons around the park to concrete bleachers for 20 incline merkins.

Continue ruck with coupons, stopping 3 times for 20 calf raises.

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:
Prayers for butters family dealing with sickness
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

RAW

June 5, 2019 Frosty

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload the heavy crap from the vehicles to the outhouse
THA-THANG:
All movements to be done slowly and with concentration on form over number of reps.

Sandbag bench press
Incline merkins
Dumbell flies (tree huggers)
Hammer curls
Bent over rows
Curls
Lateral raises
Overhead press
Shrugs
High raises

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

CIRCLE OF TRUST/BOM:
Slow down and concentrate on what God is telling or showing you. Quality not quantity is more important
MOLESKIN:

ANNOUNCEMENTS:
Bartman organizing a softball game this Saturday

Possibly starting an evening workout at the dog pound or truck stop

Making it up as we go

May 18, 2019 Frosty

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

May 14, 2019 Mayberry

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

May 10, 2019 Frosty

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.