Frosty – Page 32 – F3 Knoxville

I got you somethin “Real Nice”

December 26, 2018 Tank

THE SCENE: 33 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run to the slouthouse and some stretchin and crap
THA-THANG:

R: row and press w KB
E: Ear presses w/CMU
A: Arm blasters w/pee rocks 10 SFP
L: lunges w/sandbag or CMUs
*
N: not Highland games log throws
I: ice picker slams w/ball
C: cleans with bar 115lbs
E: eat? Sandbag toss over shoulder

When logs get back do 10 merkins and run up small hill to cones and back to next exercise

MARY:
Flutter, box cutters and stuff
COUNT-OFF & NAME-O-RAMA

6 pax

CIRCLE OF TRUST/BOM:
Gift we don’t deserve.

God sent his son to redeem us not because we deserve it, but because he loves us.

Example of my kids misbehaving and still providing gifts for them on Christmas.
MOLESKIN:

i only got Thru half the wo due to my back going out but the pax finished strong. Welcome Creeper from Nashville

ANNOUNCEMENTS:
Bring snacks tomorrow for the Wesley House. Prayers for FIA member that was killed by a car.

12 Days of Ruckmas

December 21, 2018 Frosty

THE SCENE: 45, raining and the rain increased in intensity as we did
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck to Turkey Creek Christmas Tree beside Victoria Secret (1.5 miles)
THA-THANG:
12 days of ruckmas (modified from Ruck.Beer)

Pax is to sing to the tune of the 12 Days of Christmas. Workout is to follow the pattern of the song…Exercise 1, Exercise 2 then 1, Exercise 3, 2 then 1, etc,

The song lyrics were; On the _____day of ruckmas, the Cadre gave to me….

Ruck Merkin
Overhead Squats
Overhead Presses
Man makers
Incline Merkins
Wide Merkins
Ruck Thrusters
Ruck Swings
Lunges (9 each leg)
Ruck Curls for the girls
4 Count Mtn. Climbers
Bent Over Ruck Rows

Ruck back to Christmas lights at Library (1.5 miles or so)

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

CIRCLE OF TRUST/BOM:
Take the time to enjoy this season.

Ironically, I gave the message while we were rucking in order to save time when we got back to the start point so I could hurry back home!
MOLESKIN:
Raining, cold, EARLY didn’t matter to the pax. They all knocked out this workout without any problems except for Shooter counting the manmakers way, way, way too fast.
ANNOUNCEMENTS:

CMU and Bear Crawls

December 20, 2018 Gibbler

THE SCENE: mid 40’s, no rain….perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighter
Tempo Squat
Tempo Merkin
Rockette
THA-THANG:
bear crawl and lung around the parking lot (2x)
75 reps of each w/running breaks after 25 reps
merkins on CMU
squat press
curls
rows
flutter kicks
bear crawl and lunge around parking lot (2x)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – Christmas is hope w/ the coming of Jesus as a baby. I read Isaiah 9:2-7

The pain train

December 16, 2018 Butters

THE SCENE: cool and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 BLIMPS, 5 at either end of the parking lot and back to start point
THA-THANG:
Mosey to upper soccer field, start at one corner bear crawl to center field, then lunge to the other corner followed by 20 merkins, then back the other way ending with 40 merkins, and back again with 60 merkins.
Lap around the field
Start back at center field with 10 4ct iron mikes, burney Sanders across the field followed by 10 8ct body builders, then repeat this with 15 reps of each, then 20 reps. This evolution somehow broke cosmos calf muscle (which are the size of watermelons normally) so he was firemen carried from place to place from this point on.
Mosey to the concrete bleachers

20 decline wide grip merkins IC and 20 diamonds IC

Mosey to dooky hill

Crawl bear up the hill and complete 20 easy ups then run down and 20 4ct OH claps

Mosey back to concrete bleachers

A second round of wide grip decline and diamond merkins

Mosey to AO

MARY:
we opted to stay dry and finish up with some ring of fire merkins and diamonds.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I recently heard a statistic about Farragut high school that included the fact three students took their own lives in a single school year. I encouraged the PAX to daily challenge their kids to be different than most others in school and be kind to and stand up for their classmates who are being bullied.
ANNOUNCEMENTS:

Tree ruck

December 14, 2018 Frosty

THE SCENE: 40s, not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Curls, oh press
THA-THANG:
Ruck to MRSA field. Follow the Q while doing the exercises. We made a GPS Christmas tree!

Ruck overhead holds, tricep extension.

Curls at the star.

Ruck overhead holds, tricep extension.

Ruck some more to the bleachers.

Dips, L sits, electric chair, curls

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.