F3 Knoxville

Tag: Ivanka

Showcase Q

THE SCENE: mid 40s clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 25x side straddle hop
  • 25x Murkin
  • 15 Burpees
  • 25x mt climbers

THA-THANG:
Insert information about the workout.

  • Indian run with Potato sack to the hill
  • burnie sanders up hill , bear crawls down, 15 burpees at the top, 15 jump squats at the bottom
  • Pax divided into 2 rows planking side by side each other, last man leap frogs over each one in their respective line and runs up to tavern and back down then rejoins line.
  • while planking Pax taken through
    • 25x mt climbers, 4ct
    • 10x spidermans
    • 20x plank jacks 4ct
    • 25x reverse crunches
    • 20x flutter kicks

MARY:
COUNT-OFF & NAME-O-RAMA
18 Pax including FNG “Nature Boy”
CIRCLE OF TRUST/BOM:

I hate speaking in public or even out loud, but i believe God has called me to lead today.

MOLESKIN:

ANNOUNCEMENTS:

Circuits of Courage

THE SCENE: Just about perfect weather – 50 degrees, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 25
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 12
  • Merkins IC (4 ct) x 15
  • 2 sets of 5 burpees OYO as we toured the circuit

THA-THANG:

We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.

  • Station 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
  • Station 3 (pavalon): Bench Rows and Derkins
  • Station 4: Supermans and Hello Dollies (4 ct.)
  • Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
  • Station 6: Merkins and Lunges

Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.

MARY:

Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.

COUNT-OFF & NAME-O-RAMA

38 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.

When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.

3/23/18 Asylum Beatdown

THE SCENE: 30 and clear, the spring grass shimmers with a light frosting.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Tie-fighter 10 each arm, Cherry Pickers, Al Gore squat Jumps, Couple laps around the lot and some merkins and starfish stretches
THA-THANG:

Peeling the scales off the Dragon

  • 10×10 sets of Merkins, BBS, Squats and CDD up the Dragon with a set at each lightpost.  
  • After ten sets sprint to the top with a x10 threshold burps and recover back to the bottom sweeping the six back to rinse and repeat.
  • Difficulty progressively added to each group of 5 that finishes the 10×10 first (i.e. back up an additional light post and bear crawl the first two sets)

MARY:
Circle up and bear crawl (backwards, sideways L and R and forward) through set of hello dolly, flutter kick, pickle pounders and iron hammers.
COUNT-OFF & NAME-O-RAMA
plus FNG Chalupa, Doug Jenkins, visiting PAX Roadie, from Charlotte, NC.

CIRCLE OF TRUST/BOM:
Peer Pressure vs. Accountability.  Apply God’s law to what you do; not what the world tells you to do.  Example: watch The Push on Netflix, a reality show about peer pressure and where it can lead.  Example: Dietrich Bonhoeffer during the rise of the Nazi and persecution of the Jews, he did not succumb to peer pressure, rather stayed accountable to God’s law and ultimately died for his actions.  Read the Ten Commandment for a great example of a Law to stay accountable.

Quarter pounder with cheese please

THE SCENE: 45 and possible chance of rain, 30% it won’t
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burp

SSH X20 ic

smurf jacks z10 ic

plank jacks x10 ic

merkins x10 ic

Surfees x 5-6

squats x20 ic

imperial sq walkers x10 ic

oh, we threw in some burpees too
THA-THANG:

  • Rt 66 to the football field w merkins , big boys, and squats along the way
  • Quarter pounder on the football field
  • Sprint to 25 Yard line 25 merkins , rum backwards back to goal line
  • Add cheese, 10 burpees
  • Sprint to 50 yd line. 50 squats , run backwards to goal line
  • add cheese, 10 burps
  • sprint 75 Yard’s , do 75 mtn climbers
  • run backwards back to goal line
  • add cheese, 10 burps
  • sprint 100 yds, 100 SSH IC , run backwards to goal line
  • add cheese, 10 burps
  • we mixed in some abs too
  • Indian run back towards AO
  • rt 66 again w froggie hops and air presses

MARY:
Flutter kicks 20 ic

slutter kicks x10 ic

box cutters x10 ic

SURFEES! Superman swim until the big wave came . Slugger was waiting for the big one!

cash out w ATMs
COUNT-OFF & NAME-O-RAMA
13 incl 1 FNG, welcome singlewide and guest from Memphis SLIK NUT!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big things will take care of it’s self

Mole skin:

put the lid up when you piss!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Track Work

THE SCENE
53 and Foggy

THA-THANG
Ruck to Bearden Middle School track (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At the track do the following…

3 Rounds:

  • 15 Overhead Ruck Presses
  • 20 Ruck Pull Merkins (start with ruck on left side. Do 1 merkin, pull ruck under body to left side.  Do 1 merkin pull ruck to under body to left side).
  • 20 Squats
  • 1 Lap around the track

4 Rounds:

  • 15 Ruck Curls
  • 15 Ruck Swings
  • 10 Lunges each leg
  • 1 Lap around track

Total distance at track (1.75 miles)

Ruck back to SP (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At SP, ruck to Lover’s Lane.  Bear crawl half-way up Lover’s Lane, Bernie the rest.  Ruck back to SP (.5 miles).

Cash Out:
Flutter Kicks 4ct x30 IC

Total Mileage = 5 miles