F3 Knoxville

Tag: Frosty

Rucking The Burbs

THE SCENE
58 and Clear, rain at the very end

 

THA-THANG
Ruck 1 mile down the Greenway to Gallaher View towards Middlebrook Pike.
Stop for 6 Rounds (with a ruck) of the following:

  • 6 Burpees
  • 6 Merkins6 Squats (ruck on back)
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 6 Overhead Squats

 

Ruck another 1.5 miles (approx. 2.5 total) to Fellowship Church.
Stop in the parking lot for 4 Rounds (with a ruck) of the following:

  • 6 Ruck curls
  • 6 Ruck ground to overheas
  • 6 Overhead Tricep extension
  • 6 Overhead Ruck presses
  • 6 Ruck swings (Kettlebell swings)
  • 6 Ruck upright rows

Ruck another 2 miles back to SP (approx. 4.5 total) through the West Hills neighborhood (Indian Run style) back to West Hills Park.

Ruck one round of the parking lot, including Bernie up Lover’s Lane. (approx. 5 miles total).

 

Mary
Circle up for 2 rounds of 4ct Flutter Kicks x30 IC

Jump in the car as the rain comes down!!

Lushish lunges

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Lushish lunges

  • mosey to the outhouse 20 box jumps OYO
  • mosey with CMUs to where the boats park
  • lunge/curls between light poles first 5 poles
  • 10 merkins at each pole
  • lunge/overhead press between light poles next 5 poles
  • 10 squats at each pole
  • increasing squats/bent over row between lights poles
  • 10 merkins at each pole
  • lunge/curls between light poles next 2 poles
  • merkins at each pole
  • mosey back to the AO

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
Welcome FNG Vegan
CIRCLE OF TRUST/BOM:
Friends, you have some you haven’t spoken to in awhile call them and check on them.  Friends in F3 hold each other accountable to workout, but we should also hold friends accountable to read the Word and spend time with our God.  Plus, we all have friends we haven’t heard from in awhile or haven’t contacted in awhile and we need to reach out and check on them.  We never know what trials and tribulations other brothers are facing and the simplest text of “hey checking on you” or “hey haven’t heard from you” can change a persons day.

“A friend loves at all times, and a brother is born out of diversity” – Proverbs 17:17
MOLESKIN:
I’m a friendly guy.  I have good stories and funny jokes.  I have many people I know.  I’m in a career field where I trust my life to my coworkers.  But…I have very few true friends.  However, since joining F3 I have not only made friends but meet my “brothers form other mothers”.  Lifelong friends are not something you have and make everyday, but I have made them through F3.  I’m talking about guys helping each other through the darkest of times, death, divorce, depression, etc, to give them a shoulder to lean on or a hand to help them up.  To guys celebrating life and birthdays and making time just to be together.  And I’m talking about guys that not only drive to Asheville when I’m on a road trip and my motorcycle breaks down, but who I share a Bible study with and who are more than willing to hold me accountable to spend time in God’s word.  Friends talk about that kind of stuff, but brothers do that kind of stuff.

EDIT: Afterwards I was told my Q seemed a little soft from my normal Qs.  I’ll have to work on that for next time….
ANNOUNCEMENTS:
Tank’s OCR race Hardship Hill

Tri-Dora

THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct

THA THANG:

Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each

Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.

Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs

10 burpees

Mosey to get CMUs
Mosey to AO

20 3-count Calf raises

MARY:
ring of fire -push down leg lifts

Flutter kicks x22

COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
‭‭James‬ ‭1:19-20‬ ‭NIV‬‬

God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends?                      MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend

Smurfs & Unicorns

THE SCENE: Mid 30s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Oyo stretches, this/that
  • 4 ct merkins IC x 10
  • tempo squat IC x 10
  • Calf raises with CMU – pax choose reps, 15-20ish.  Just want to warm up.

THA-THANG:

  • Suicides.  Pax draw exercises at random from the bucket and we run the 5 cone suicide course doing the exercise in the card.
    1. Burpees x 3
    2. Bear Crawl to 2nd & 4th cone
    3. SSH x 10
    4. CMU lunge to 2nd & 4th cone
    5. CMU OH press x 15
  • Elevators.  Run to the farthest cone between rounds.
    1. 10 burpees
    2. 10 burpees, 20 Goblet Squats
    3. 10 burpees, 20 Goblet Squats, 30 OH Press
    4. 10 Burpees, 20 Goblet Squats, 30 OH Press, 40 Reverse Crunch holding CMU overhead.
    5. Rounds 5-9 are going back down the escalator.  Drop burpees first, then squats, etc until finished.

MARY:

  • 4ct LBCs IC x 20
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA

Mayberry, Frosty, Ratchet, La-Z-Boy, Butters, Ribbed, Hydro, Flanders, Podium, Smoker, Boones, Bartman

CIRCLE OF TRUST/BOM:
A piece of advice that’s served me well for many years:   Normally you know the right thing to do, but for those times when you really don’t know the “right” thing to do, simply choose the more difficult of your options.  That will usually put you on the right path.

MOLESKIN:
Frosty we all agreed that Sadie needs a F3 nickname.

Mayberry we all admire your courage to admit to owning a smurf & unicorn trampstamp

ANNOUNCEMENTS:
OCR coming up May 19th

Mosey at the Truck Stop

THE SCENE: Damp and dark
F3 WELCOME & DISCLAIMER: we already knew eachother so we said hello

WARM-O-RAMA:
We stretch on our own.
THA-THANG:
We ran around the park with some turns and hills and stuff.

MARY:
We skipped Mary
COUNT-OFF & NAME-O-RAMA
Again we knew eachother.  In fact as far as I know his real name is Frosty.
CIRCLE OF TRUST/BOM:
We shared a lot while on the run, mostly between breaths of huffing and puffing.  Frosty’s daughter is headed off to Cleveland on a youthgroup mission trip.
MOLESKIN:
While running we questioned where all the other people are who wanted to have a cardio workout.  I’m looking at you Swirlie, Tank, Hydro, Bartman, Shooter, etc.
ANNOUNCEMENTS:
We had none but said we would see other tomorrow at the Dog Pound AO