F3 Knoxville

Tag: Frosty

STRONGER TOGETHER

THE SCENE: Clear skies with temperature of about 39˚F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Windmill x 7 (4CT), Baby arm circles (forward & reverse) x 10(IC), Tempo squat x 7, merkins 7 (4CT), cherry picker X 5 (4CT)

THA-THANG:
1/2 mile Indian run

At soccer field (REPEAT 3 times):

  • Indian bear-crawl along long side of soccer field (audible length to avoid exhaustion).
  • Mosey across short side
  • 5 burpees at corner, mosey to midfield then 5 CDD, mosey to other corner then 5 merkins
  • Mosey along short side, repeat.

11s on the hill

  • Bottom: Imperial walkers (4CT)
  • Top: box cutters

Mosey to 2nd soccer field. Dora 1-2-3 inspired rep. with battle buddy running to midfield and doing 1 burpee

  • 100 Bobby Hurleys
  • 100 Lunges (2CT)
  • 300 Flutter kicks (single CT)

MARY:
Run back to AO with a minute to spare for one Guantanamo round
COUNT-OFF & NAME-O-RAMA

11 HIMs got stronger together (1 FNG)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

“Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
    But how can one keep warm alone?
12 Though one may be overpowered,
    two can defend themselves.
A cord of three strands is not quickly broken.”

A reflection on my 1st year in F3. I’ve become stronger physically but more so mentally. Through the good days and the bad days it is important to surround yourself with people who will push you to get better, will be honest with you and will encourage you. Let us strive to be such people for others as well.
MOLESKIN:
Potentially we had the longest Indian run of all time
ANNOUNCEMENTS:
N/A

Monday run day

40, NOT RAINING 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
New route to me.  4 miles

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.

Truck Stop Sports Options

* When: 2/16/19

* QIC: I-Beam

* The PAX:  8 PAX

Conditions – 40 degrees and wet

Welcome and Disclaimer

WARM-UP

SSH IC x 20

Baby Arm Circles IC x 10 each way

Cherry Pickers IC x 10

Imperial Walkers IC x 20

THE THANG

Mosey around the outer loop to the Baseball Field

Baseball Training

11’s

1 merkin, sprint to 1st base, 10 8ct body builder, mosey back

2 merkin, sprint to 1st base, 9 8ct body builder, mosey back

Mosey around to the Volleyball Court

Volleyball Training

1/2 on one end, 1/2 on the other

10 min AMRAP

Bear crawl to net

(5) Squat jumps with hands above net

Lunge back

Mosey long way to Field 1

Soccer Training

Dora 100, 200, 300

100 4ct American Hammer (400 total)

200 4ct High Knees (800 total)

300 Jump Squats

Mosey back to the AO

Abs

Ab cycle:

     Flutter kicks x 20 IC

     Hold feet 6 inches off ground

     Hello Dolly’s x 20 IC

     Hold feet 6 inches off ground

     Reverse crunches x 10 IC

     Hold feet 6 inches off ground

COT
Count off and Name-o-Rama

BOM

James 3 – Taming the Tongue

Matthew 12

Remember that we will be judged for what we say. It’s also not just what we say but what is behind what we say. 

Runday

THE SCENE: 28, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo
THA-THANG:
Run at your own pace to mcfee rd and back (4 to 5 miles)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Nice run.   Broke into different groups based on your pace and it worked out well.   Welcome to Penny the temporary mascot!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mules

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Crossbar brought a digital scale so we all had to weigh sand bags and rucks

SAND BAGS – 2 40#, 3 60#, 1 90#

THA-THANG:
Rucked coupons to the play ground and got into teams of 3.

1 battle buddy farmer carries 2 sand baab up the hill to the bathroom while others do the exercises below.   Everyone made 3 carries.

Ruck squats

Ruck curls

Ruck thrusters

THE MULE

Rucked a lap as the .mule, switching as needed.

The mule is the 90# bag on your shoulders and 2 40# bags as farmer carry.   Or, 3 60# bags.

Watt Rd field

Teams of 3.   1 member front carries the 60# bag while team mates bear crawl with him.   Switch as needed.

That didn’t work out very well cause the front carry wasn’t hard enough and the bear crawl couldn’t keep up.   So we switched it to front carry walking lunges.   That slowed him down!!!

Ruck 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:
Welcome back Wall ball!!!

ANNOUNCEMENTS:

Bring snacks, especially juice boxes for the Wesley house.