Frosty – Page 26 – F3 Knoxville

The Making of Manmakers

May 9, 2019 Sparky

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

May 1, 2019 Snorkel

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.

Monday runday

April 22, 2019 Frosty

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

April 20, 2019 Wall Ball

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

April 19, 2019 Bartman

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: