Frosty – Page 35 – F3 Knoxville

Follow the process

October 17, 2018 Bartman

THE SCENE: mid 50s. Felt great.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

Tempo merkins x 10
tempo squats x 10
oyo stretches
outhouse run

THA-THANG:
We followed the plan in the picture below The man on the end each time does 25 reps…all others do AMRAP until he is done with his 25 reps. Rinse & repeat on the other side of the parking lot. Once the same man has been the “rep counter” on each end of the parking lot, everybody shifts down 1 station. We got through 2 full circuits.

MARY:
N/A

COUNT-OFF & NAME-O-RAMA

Junk, Doubtfire, Frosty, Butters, Wallball, Bartman

CIRCLE OF TRUST/BOM:
Talked about thinking before you pray…remember who you’re speaking to. Also focus less on your own desires and praying that you’ll be used for God’s will regardless of your own personal scenario.
MOLESKIN:

ANNOUNCEMENTS:

Cat and mouse run

October 15, 2018 Frosty

THE SCENE: 57 and extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching oyo

Slow modey
THA-THANG:
Pax run around loop, 1 pax plays mouse and sprints ahead for 30 seconds and does merkins while pax catches up . 3 rounds

1/4 mile slow mosey then 1/4 mile all you got Sprint .

MARY:
Catch your breath

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

11’s

October 13, 2018 Frosty

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

October 5, 2018 Frosty

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

October 2, 2018 Tank

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