F3 Knoxville

Tag: Frosty

11’s

THE SCENE: 50’s, crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10

Imperial walkers x 15

Michael Phelps

This ‘n that

Calf stretch at the curb

Merkins x 10

THA-THANG:
Route 66 but 14 stops!   CDD at each stop, increase by 1 rep each time .

At bathroom along Watt Rd for 11’s

Easy ups at bathroom and merkins at the end of the parking lot.

Bottom of hill at the playground for the next round of 11’s

Squats at bottom of the hill, bbs at the top

Escalator at the parking lot along watt Rd . 4 corners of the lot, movement at each corner.

1 corner – man makers

2 corner – merkins

3 corner – squats

4 corner – calf raises

Complete the circuit starting with 5 reps each, then 6 reps, 7 reps, etc.

Mosey to the cess pool for 20 incline merkins

Mosey to ao, complete 2 laps around the parking lot so wall ball reaches 4 miles.

MaRY:

Wagon wheel led us on Superman’s for 60 seconds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I blew up at my family this week during vacation.  Ashamed of myself but I reached out to buddies in f3 as a confession and to seek advice.   They responded with great council and wisdom that I was able to follow and ask for forgiveness from my family .  Don’t be afraid to admit mistakes and reach out to the men in f3 .  It’s a humbling experience but worth it!

MOLESKIN:
Been lazy for a week, out of shape already and the pax had to keep waiting on me to finish my own Q!  Still good to be back in the gloom!!!

ANNOUNCEMENTS:
F3 anniversary nov 3rd, Olympics, ruck that night, family events Sunday .

Bag of nuts

THE SCENE: 70, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to the cess pool

Coupons: 80#, 56# bag of nuts from waxjob
THA-THANG:
At the cess pool;

  • 10 man makers
  • Lunge walk 25 yds
  • 10 merkins
  • Bear crawl 25 yds
  • 20 squats
  • Lunge walk 25 yds
  • 10 merkins
  • Bear crawl 25 yds
  • 10 man makers

Carry coupons for another lap . Dropped waxjob sack of nuts and picked up the 60# bag and headed back to the cess pool.   Hook both sandbags together .

10 ruck thrusters

Team bear crawl while dragging the sand bags 25 yds

10 ruck presses with a 30 second overhead hold at the end

Team bear crawl/drag bags 25 yds

10 ruck swings

Ruck back to the truck

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pray for safe travels for everyone this week for fall break
MOLESKIN:
Tank’s youngest daughter birthday today
ANNOUNCEMENTS:
F3 3 year anniversary

The Dora Circuit

THE SCENE: Dog Pound 10/2/18, perfect weather

WELCOME AND DISCLAIMER
Warm UP:
SHH X20
Funky yoga stretches
10 Merkins
Partner up
The Dora Circuit
Partner 1 does exercise while partner 2 runs to cones. (50+- yards apart)
Dora #1
100 Merkins
200 squats
Move to next cone
Dora #2
50 inch worms
100 imperial walkers 3count
Dora #3
250 LBCs
100 Shoulder tap merkins
DORA #4
100 Squat jumps
100 curb dips
DORA #5
100 calf raises
100 merkins
Mosey back to AO
Mary: box cutters, hello Dolly’s and Peter Parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sticking your neck out for what’s right.

I used an example of my wife stepping up and taking on several people that were not doing what was right. She was willing to put her neck out there and take on a lot of work, lose relationships and even have people talk bad about her even though she did nothing wrong.

Its tough to stand up sometimes when you know if you do it could cause heartache. But, we need to stand up for what’s right and not let bad things happen as we turn the other way. I was very proud of my wife and I learned that she is not afraid to put herself on the line for what’s right.
MOLESKIN:
Great to see all the still sore GoRuckers out there loosening up those muscles. Awesome job fellas!
ANNOUNCEMENTS:
F3 olympics coming up soon

Rain = Pavalon work!

THE SCENE: 70 and raining

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Stretch for a minute, then mosey to the Pavalon

THA-THANG:
Descending ladder.  Work your way down, then run to the gate at the top of the hill.  Rinse/Repeat eliminating the lowest number each round until your last round is just 10 Pull ups.

  • 10 Pull ups
  • 9 Decline Merkins
  • 8 Roll up V up
  • 7 Box jumps (step ups for those of us with sore feet)
  • 6 Burpees
  • 5 Thrust Merkins
  • 4 Dips
  • 3 Knee ups
  • 2 Ultimate Merkins
  • 1 Double Burpee

MARY:
No Mary – no time

COUNT-OFF & NAME-O-RAMA
8 men:  Frosty, Mayberry, Butters, BlueCross, Unibrau, Wagon Wheel, Sparky, Bartman

CIRCLE OF TRUST/BOM:
Ephesians 5:25-33.   Husbands love your wives like Christ loved His church.

MOLESKIN:

ANNOUNCEMENTS:

F3 Olympics:  weekend of 11/3;   Tough Mudder: 10/20 in Atlanta;   GoRuck/Dirty Bird this coming weekend

Run

THE SCENE: 68
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Cardio Q . Ran 3 laps around the park

MARY:

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.