Frosty – Page 53 – F3 Knoxville

Early Friday Ruck

January 26, 2018 Frosty

THE SCENE: clear, 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck long way to upper field
THA-THANG:
Do 20 reps of each exercise with the ruck. After each set, 50% run to midfield, full sprint back to end line.

Exercises

Merkin pull through
OH press
Curls
Upright rows
Squats
Lunge with ruck over head

Ruck another lap stopping at concrete bleachers for,

20 incline merkins

20 step up

Ruck another lap, through in 20 merkins

DORA 1,000

January 25, 2018 Bartman

THE SCENE: Low 30’s. No wind. Good winter workout weather.

F3 WELCOME & DISCLAIMER

welcomed group & FNG

WARM-O-RAMA:

Side straddle hops x 20 IC
Tempo squat x 10 IC
Tempo merkin x 10 IC
30 seconds OYO stretching

THA-THANG:

Form 2 lines for a CMU Indian run to the base of baby Everest.
Battle buddy up for CMU Dora work on the hill. Perform 100 reps of the “bottom” exercise while partner carries CMU to the top of the hill and does 5 reps of the “top” exercise.
Rinse & repeat until all exercises complete.

MARY:

Little baby crunch x 50
Hello dolly x 20
Flutter kick x 15
Slutter kick x 15

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Pushing myself physically is often easier than pushing myself spiritually. I know I can do 1 more Burpee or 1 more merkin even when I’m exhausted. But when I’m drained spiritually it is hard to find that inner strength. Fortunately we have a God who intercedes for us and carries our burdens. We need to look no further than him and cast our burdens on him.

“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” Isaiah 40:28-31

MOLESKIN:

ANNOUNCEMENTS:

Ribbed 66

January 11, 2018 Ribbed

THE SCENE: It was a balmy 49 degrees with a little mist as 18 men gather together for a BOM
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15X

Tempo squats 15X

Baby Arm circles (forward and backward) 15X

Some of these and those

THA-THANG:
Two lines and we Indian ran to the middle of the parking lot around the restaurant. We stopped at the break that runs down to the boat ramp and started with 11s. 10 Carolina Dry Docks and run to the other side of the split and do 1 Big boy sit up and rinse and repeat all the way down.

Ribbeds 66
- lunges to the next light pole
  - 10 Burpees
- Berny sanders to the next light pole
  - 10 Star Jaxs
- Reverse Lunges to the next light pole
  - 10 Burpees
- Sprit to the end of the parking lot
  - 10 tempo squats
Mosy to the AO stopping to do incline merkins 15X
- 20-yard increments we did the following:
  - Bear Crawl to one side then 10 Big boys situps
  - Bunny hope to one side then 10 tempo squats
  - lunges to one side then 10 stare jax

Circle up

10 Burpees
10 Box cutters

COUNT-OFF & NAME-O-RAMA
18 men: LaZyBoy, Bartman, Butters, Scutter, Pogo, Frosty, junk, waxjob, Mayberry, sparky, detention, compost, abacus, shooter, Frenchie, ibeam, booger, ribbed.

Thank you all for your example and faithfulness. It’s been a year since I started working out with F3, its because of all you men that keep asking me where you been, that I keep coming. As I look to goals for 2018 I look to lead at f3 at least once a month.

Day 1 – List of 10

January 9, 2018 Ratchet

THE SCENE: 35 and really warm!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x

Burpees 10x

Ice Skaters 15x

Hand Release Merkins 15x

ISO Squats 20x

Burpees 10x

Ice Skaters 15x

Hand Release Merkins 15x

THA-THANG:

In partners – One partner runs 400m while other exercises. Then swap until all reps are completed for that exercise. Begin and end each round together, so Al Gore or plank until all in.

200 total reps of each per team= 2,000 (we made it through about 1500 reps, and over 2 miles)

Round 1 – ‘Merkins

Round 2 – Alternating Lunges (1 leg=1)

Round 3 – Mountain Climbers (2-count)

Round 4 – Big Boy Sit-ups

Round 5 – Carolina Drydocks (1=1)

Round 6 – Squats

Round 7 – Overhead Press

Round 8 – Bobby Hurleys

Round 9 – AbClaps

Round 10 – Burpees

MARY:
AbClaps aren’t that great of an exercise

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. We need to be constantly reminded of our mission so we know who we are and why we’re here. The same is true in your life. What is your mission? Can you articulate your mission clearly? Probably worth spending some time to craft it, so it rolls off your tongue..

Frozen Truckers

January 7, 2018 Butters

THE SCENE: clear sky, 10 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO, 25 SSH IC, 15 merkins IC, 15 Tempo squat IC

THA-THANG:
Mosey to the soccer field where pax buddied up and took a lap around the field, on the side lines they wounded dragged to the corners and did 10 diamond merkins and on the end lines they fireman carried, stopping at half field to also do 10 diamond merkins.
on the second lap they sprinted the side lines and lunged the end lines, stopping at the corners and half field to do 10 ranger merkins.
we then did 7’s across the field with burpees and smurf jacks
PAX then circled up on the center field where we did flutter kicks IC while one at a time they would run to the bleachers and do 10 dips, every other time someone finished dips PAX that were circled up would switch to a different core exercise (box cutters, LBC, ect.)
mosey once around the field.
PAX lined up on the end line and ran across the field stopping at every line and doing 7 BBS, and then back across the field doing ranger merkins
mosey once around the field
PAX again lined up on the end and did the same this time with 7 dry docks and back across doing 7 monkey humpers
mosey back to AO

MARY:
we did 3 minutes of boat canoe on my count followed by 25 box cutters IC
COUNT-OFF & NAME-O-RAMA
10 PAX no FNG’s
CIRCLE OF TRUST/BOM:
I shared how this time of the year for me at work is can be more stressful than normal and how I often times find myself complaining about my day to my wife. Being the amazing wife that she is she reminded me of how the Lord sends us blessings that the enemy will try to steal. I told the PAX how prevalent complaining is to people in our society and how it works to steal our motivation and drive to appreciate God’s blessings and to complete the things that God has planned for us. This is especially true in a group setting, one person starts complaining and it will spread like fire through the group robbing the group of its motvation to complete the task at hand.
MOLESKIN:
prayed for Iceman’s family member who suffered a stroke and also for Tank’s foot to heal.
ANNOUNCEMENTS: