F3 Knoxville

Tag: Hot Tub

Selection Quality

Dammit this text editor is the worst.

We ran to the movie theater stopping 10 times for 10 hand-release merkins and 10 ruck on feet selection quality sit-ups. We then rucked up to Trader Joe’s for cookie butter. Since they were closed we did 10 hand release merkins and 10 selection quality sit-ups. When we got back to the trucks we found we had time for one more round of PT.

Vice Versa

THE SCENE
68 and clear

 

THE THANG
PT
5 Rounds:
–  10 Overhead Squats (hold ruck overhead and then squat)
–  10 burpees without a ruck.

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

5 Rounds:
–  10 Ruck Curls
–  10 Zerker Squats (hold ruck up on chest)

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

5 Rounds:
–  10 Ruck Thrusters
–  10 burpees without a ruck.

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

Coupon Ruck
Everyone grab a coupon (2 sandbags (60lb & 70lb), GR2 with 40lb and big, nasty pulley (35lbs?))

Ruck to Target (approximately 1.2 miles)

Perform 50 Ruck Push-ups and 50 Ruck Squats

Ruck back to SP

Perform 50 Ruck Push-ups and 50 Ruck Squats

Ruck parking lot loop (up Lover’s Lane around the pool and back to your ruck)

 

COT
Circle up to pray and send each other off to conquer Friday!

BIZ NAS time

THE SCENE: Asylum, moist and delicious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, cherry Pickersx5, donkey kicks x5

THA-THANG:
Mosey to the paver parking lot.

8 stations, start with reps of 15 each exercise. After each lap remove one rep. Audible: substrat 2 reps. Go till Tank says stop

  • Low Squat Jumps
  • Merkins
  • Lunges
  • Inch worms
  • Rocketttes
  • Shoulder Tap merkins
  • Side lunges with a hop
  • dry docks

mosey to da playground…ya know

box jump burpees for 1min, 10 sec rest, incline merkins 1 min, 10 sec rest, dips 1 min. Repeat

mosey to AO

MARY:
Flutter kicks x25 and slutter kicks x15

COUNT-OFF & NAME-O-RAMA
24 In attendance
CIRCLE OF TRUST/BOM:
White lies, although we think that they are not harmful, they dissolve trust with others including our coworkers, friends and spouses. Challenging the PAX to cut out the white lies and be honest in all that we do.
MOLESKIN:
Apparently I didn’t get the message about it being a casual dress code today. 🙁
ANNOUNCEMENTS:
Prayers for cheatsheet and his daughter, and friends struggling with chemical dependency.

Practicing Mental Toughness

THE SCENE:
Low 20s C.  We were tough enough to handle the humidity.
F3 WELCOME & DISCLAIMER
Mosey to the flag & Good Mornings
WARM-O-RAMA:

  • 20 SSH
  • 20 Rockettes
  • 20 Squats
  • 20 Plank Jacks
  • 10 + 10 Super Baby Arm Circles
  • 5 Cherry Pickers

3/4 lap with some High Knees, Butt Kickers, Skips ending at the playground

THA-THANG:

30:4:30’s (5 here, 25 there; then back for 10, 20; etc…  For a total of 30 each time.)

  • Exercise 1 – Swtichfoot/Toe Tap 4ct @ playground kerb.
  • Bernie up the slope to the lil path.
  • Bear crawl to splash pad
  • Exercise 2 – Flutters 4-ct @Splash pad
  • Mosey out the back of the pad, round and back down.
  • Hold plank for the 6.

Mosey back to flag.  Rainbow gave us a 10 count while we paired up.

  • 10 Hand Release Merkins – high 5 buddy
  • 20 Big Boys – high 5 buddy
  • 30 Dolly Partners – Hello Dolly tapping feet with Buddy
  • 20 Squats
  • 10 Dips
  • 1 lap (sprint up the hill to flag for extra credit)
  • Rinse and Repeat.

We managed four laps before we decided to hit Mary a little early.
MARY:

  • 20 Freddie Mercury
  • 20 LBC Chasers
  • 20 Superman
  • Bunny lead us in some Captain Thor’s up to 6
  • 10 BBQ squats (Low and Slow)
  • 20 Plank Jacks
  • 40 SSH to take us to the hour

COUNT-OFF & NAME-O-RAMA
Seven strong today.
CIRCLE OF TRUST/BOM:
I saw a video on Social Media featuring Nick Saban talking about Mental Toughness.  He defined Mental Toughness as “What does it take to break you?”  Are you frustrated, what does it take to make you give in? Is it too hot.  Do you have a little knock?  Does that break you?  Does it make you lose focus?

The video made me think about other areas of my life.  What is it that the kids can do to break you?  (“Just get in the CAR!”)  What does it take to make you give in on being a Dad for a minute/hour/rest of the day?  Make you check out mentally? What makes you frustrated at work, makes you lose focus and take it out on someone else?

I don’t have any quick fixes – no medicine that can give you more Mental Toughness.  It’s all about self-discipline.  That thing that makes you come out early and do first F.  I think that F3 can help you to exercise your mental toughness muscle so that when the time comes you have the discipline to do what you need to do, when you’re supposed to do it, the way it’s supposed to get done.

MOLESKIN:

ANNOUNCEMENTS:

Coupons and Casualties

THE SCENE: Foggy but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Alternated 3-man casualty carries and coupons to Bearden Middle. Everyone carried or was carried.

3 rounds on the football field:

20 prison get ups (10 per leg)

Run down field

Ruck OH lunge back halfway, jog out rest

No casualties on the way back since pressed for time. Just alternated coupons.

Had time for one quick run up lover’s lane and back down.

MARY:
COUNT-OFF & NAME-O-RAMA
8 weirdos

CIRCLE OF TRUST/BOM:
Cap’n prayed us out.

MOLESKIN:
This was good livin.
ANNOUNCEMENTS: