F3 Knoxville

Tag: Frosty

Suicide Squad (with pee rocks)

THE SCENE: Quite Nice. 60 degrees. No precipitation; ample perspiration.
F3 WELCOME & DISCLAIMER: Properly welcomed; sufficiently disclaimed. 
WARM-O-RAMA*:

  • Cherry Pickers x5 IC
  • Imperial Walkers x10 IC
  • Rockettes x10 IC
  • SSH x10 IC
  • Tempo Merkins x7 IC
  • Tempo Squats x8 IC
  • Mosey around the outhouse
  • *The above numbers are approximations. I may or may not have fumbled through my cadence calls.

THA-THANG:

  • Colt 45’s (with a “medium” sized pee rock, that “we will spend some time with”)
  • Indian Run (with rock) to base of Everest
  • 4 Station Hill Climb Suicide (with rock)
    • Lunges to first cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; 20 squats run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; run to fourth cone; 20 squats; STOP
  • Colt 45’s (with rock) followed by Shotput Championships
    • @Frosty is the champion of “tee tiny pee stone pebble” class
    • @Lay-z-boy is the champion of the “medium man-sized rock” class
  • Pavilion
    • Pull Ups x10
    • Dips x10
    • Box Jump Burpees x10
    • Rinse and Repeat
  • Rock run back to the AO.  Nice work men; this sucked!

MARY:  Sally Bring ’em Up; Sally Bring ’em Down Merkins – 100% flame out rate, which lead to Sally Bring ’em Up; Sally Bring ’em Down Squats.

COUNT-OFF & NAME-O-RAMA: 19 PAX
CIRCLE OF TRUST/BOM:
Priorities:  My 5-F’s (in order): Faith, Family, Friends (i.e. Fellowship), Fitness (e.g. exercise and nutrition), Finances (i.e. career/work).  The question is not really, “do we have priorities?;” rather the question is, “do we have our priorities in the right order?”  I am not referring here to priorities for the sake of improved time management, but for improved decision/life management, in both the hundreds of little decisions we make daily about the seemingly trivial and in the infrequent, life-altering decisions. The consequence of the order of our priorities, is that our lives, our relationships, our impact near and far, will mirror our priorities.  For me, when I look in the mirror, I want to see …. in addition to six pack abs, of course … a faith in Jesus steering my relationships with family, friends, myself, and my career, not the other way around.  What do you want to see in that mirror?  Re-order; reflect; recommit.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Moses Screams Like a Girl

THE SCENE: 70’s, HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 mile ruck to Northshore and Back

COUPONS: 2 Sand bags, 60# and Old Hag

THA-THANG:
After 2 mile ruck, Fins and Pup attended Tank’s Bootcamp Q.  Moses, Little Foot and I continued ruck

Ruck Old Hag to the Boats

Bear crawl 3 parking spaces, 20 merkins

Bear crawl 3 spaces, 20 squats

Bear crawl 3 spaces, 20 ruck curls

Bear crawl 3 spaces, 20 lion kings

Bear crawl 3 spaces, 20 ruck swings

Ruck old hag to other end of loop

Repeat Bear Crawl workout

Ruck Old Hag to backside of Matterhorn

Overhead Ruck Carry from Light Pole to Northshore

Ruck Back to AO

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Moses was carrying the Old Hag when a sprinkler head started to activate right beside him.  His 5′ vertical leap with Old Hag and ruck was extremely impressive but not nearly as impressive as his little girly squeal of terror!!!!
ANNOUNCEMENTS:
Half marathon ruck at Ijams this saturday.  See moses for more information

Prayers for Little Foot wisdom teeth surgery tomorrow morning.

Do…don’t offer

THE SCENE: Not raining but soggy like a cheap wet towel on the floor of hotel hot tub area
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15, SSIM x15 (side straddle- Iron Mikes), cherry pickers x5, 10 merkins

11s to warm up- merkins and CMU Curl-press-tris. 25yd run between

THA-THANG:
8 stations inside the tennis courts

  • CMU American Swings x20
  • Bear crawl to center and back
  • CMU Curls x20
  • CMU SQUATS X20
  • CMU overhead presses x20
  • CMU Tippy Toe walks to center & back
  • CMU Curls x20
  • CMU Tricep presses x20

After completing each exercise, run around perimeter of courts then grab CMU and move to next station. Repeat x3

Clean up with some balance planks and one lap with CMU above head, two laps without. As well as CMU LBCs x20, CMU Am Hammers x20, CMU Am Swings x25

MARY:
High and low flutter kicks x40
COUNT-OFF & NAME-O-RAMA
9 attending plus 3 Ruckers (Frosty, Moses and Littlefoot) gettin it done in the Park
CIRCLE OF TRUST/BOM:
A lot of times we tell ourselves that we don’t want to do something. Sometimes we just have to do it and not think about it. I did not want to get up this morning and work out, because my legs were so sore from the last few days. I force myself to take the Q so I would get up. I’m much happier because I did.

More importantly than that, there are several times in life when we feel like we should do something but we stop ourselves from doing it. When someone needs help we think to ourselves, I’m not qualified to do that, or I don’t know them that well to help them, that’s not my skill set etc. When people need help they don’t need people saying to them…call me if you need anything, or I’m here if you need me. Step in. Tell them, I’m coming by to help you on Tuesday….is that a good day? Or I’m bringing you a meal, what day is best. Or, let’s go have coffe and talk, how is Mon morning? No one wants to ask for help.

MOLESKIN:
Hard work was achieved by the PAX this morning. Not much chatter but we got it done
ANNOUNCEMENTS:
Prayers for scooters mother-in-law, Detention’s friend who suffered a stroke and a coworker who passed away. Prayers for those struggling with addiction and for Tweet-E to be a light for them. Praise for Tank’s coworker Trina, seeing some recovery from life threatening illness.

Memorial Day at the Truck Stop

THE SCENE: cloudy, humid, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Baby Arm Circles forward and back

Michael Phelps

Mosey to the new bathrooms
THA-THANG:
11’s From bathroom to Watt Road

Easy ups (reverse merkins, merkin pull-ups whatever they are called) and Merkins

Mosey to Upper Field

6 Corners

10 burpees, jog to mid field

20 squats, sprint to corner

20 BBS, lunge across field to corner

20 merkins, jog to mid field

20 4 count mtn climbers, sprint to corner

20 4 count flutter kicks, bear crawl back to start

Repeat 2x

Line up on end line, 25% speed up to 50% speed by midfield, full sprint to end

repeat 3x

mosey to AO

MARY:
Ring of Fire Merkins (5 and 10)

Captain Thors by Bartman

COUNT-OFF & NAME-O-RAMA
Auger, Pin Wheel FNG’s
CIRCLE OF TRUST/BOM:
Earn the sacrifices made by others for Memorial Day
MOLESKIN:
prayers for safe travels for Toto and family, Tank’s ankle

ANNOUNCEMENTS:
Murph workout tomorrow (1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run)

Ruck march (5 to 8 miles) tonight at Bearden Beer Market 7:00 PM

Circuitry

THE SCENE: It was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir FWD/REV IC x 6
  • Merkin IC x 10
  • Yoga Stretches – gotta get the hips loose

THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next

  • Station 1
    • Merkins
    • Shoulder Taps
    • Thrusters
  • Station 2
    • Squat
    • Lunge
    • Skater
  • Station 3
    • Mtn Climber – Heel Tap
    • BC Merkin
    • Plank Jack
  • Station 4
    • Am Hammer
    • Hello Dolly
    • Flutter Kick
  • Station 5
    • LBC
    • Turkish Get-Up
    • Star Jack

MARY:

  • Mayberry – Floor Wipers
  • Butters – BBS
  • Respect – V-Ups (Had to cut him short!!)

COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page