F3 Knoxville

Tag: Jamaican

BRICK

THE SCENE: 51 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Bridge and back

10 SSH x 10 IC

Bridge Mosey, again
THA-THANG:
BRICK workout completed. Bridge Run between each rep. Close to 4 miles of cardio complete.

  • Burpees: 2-4-6-8-10
  • Rocky Balboas: 2-4-6-8-10
  • Incline Merkins: 2-4-6-8-10
  • Capt. Thor’s: 2-4-6-8-10
  • King Kong Thrusters: 2-4-6-8-10

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
BRICK: positive act or habit that is advantageous to the individual and others! Also, if you’re waiting to get ready, you’re ready!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ladders

THE SCENE: Mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Partner slingshot run to Suckmore.
P1 jogs while P2 does 4 squats and sprints to catch.
THA-THANG:
Going down the ladder
Round 1
10 Pull-ups
Run up Suckmore past cone
10 Merkins
Reduce by 1 rep each time
Round 2
10 Dry Docks
Bernie up
10 Monkey Humpers on 4-count
Reduce by 1 rep each time
Mosey back to grinder
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 men.
CIRCLE OF TRUST/BOM:
Bring a good attitude to all you do and you can change the mood of a whole room. Applies to your household, workplace or even out in the COT.
MOLESKIN:
ANNOUNCEMENTS:

Fun on Crumpet

THE SCENE: 50s. Heat wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats 4-count x 15 IC
Merkins 4-count x 10 IC
Burpees x 5
THA-THANG:
Carry CMUs to Crumpet
Burpee Broad Jump
30 Curls
Bear Crawl
30 Tricep Extensions
Inch Worm Merkin
30 Bent Rows
Crawl Bear
30 Upright Rows
Lt Dan
30 Goblet Squats
Repeat
MARY:
Captain Thor w/ CMU 8:32
LBCs 1 minute
COUNT-OFF & NAME-O-RAMA
12 brave souls.
CIRCLE OF TRUST/BOM:
“A runner is a miser, spending the pennies of his energy with great stinginess, constantly wanting to know how much he has spent and how much longer he will be expected to pay. He wants to be broke at precisely the moment he no longer needs his coin.”

“What’s crucial is the need to override what your instincts are telling you to do (slow down, back off, give up), and the sense of elapsed time. Taking a punch without flinching requires self-control, but endurance implies something more sustained: holding your finger in the flame long enough to feel the heat; filling the unforgiving minute with sixty seconds’ worth of distance run.”

“In a wide variety of human activity, achievement is not possible without discomfort.”
– Alex Hutchinson Endure
MOLESKIN:
ANNOUNCEMENTS:

Who Does Tobias Work For?

THE SCENE: Sub 20, I dunno. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 4-count x 25 IC
Jog across parking lot
High knees back
Jog across parking lot
Butt kicks back
Jog across parking lot
Side shuffle half each way back
Arm circles fwd/back 4-count x 15 each way IC
Michael Phelps
THA-THANG:
Tabata – 30 seconds on, 10 seconds rest
Curls
Line up for sprints
Curls, Jump Squats
Line up for sprints
Curls, Jump Squats, Merkins
Line up for sprints
Curls, Jump Squats, Merkins, BBS
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers, Bent Rows
Line up for sprints
MARY:
Tempo Peter Parkers 4-count x 15 IC
LBCs
COUNT-OFF & NAME-O-RAMA
10 Men.
CIRCLE OF TRUST/BOM:
“There is so much pain and suffering involved in physical challenges that it’s the best training to take command of your inner dialogue and this new-found mental strength and confidence you gain by continuing to push yourself physically will carry over to other aspects of your life. You will realize if you are underperforming in your physical challenges there is a good chance you are underperfoming at school and work too. The bottom line is that life is one big mind game. The only person you are playing against is yourself.” – David Goggins Can’t Hurt Me
MOLESKIN:
Surprisingly the dips were the worst part.
ANNOUNCEMENTS:
Bomb Shelter CSAUP Feb 9. That’s next Saturday. Make the HC and show up!

Drifter’s Rigged Carnival Games

THE SCENE: Welcome one and all to Drifters Carnival! We’ll have a parade in the brisk morning air. Then we’ll play some carnival games!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: (i.e. the parade)
Run around the park following the ring leader (i.e. Drifter)
we’ll do some side shuffles, high knees, lunges, bear crawls, etc. 

THA-THANG:
Game 1: CMU Ping Pong Toss
Before throwing, do an exercise on the list. If you miss, repeat the exercise. If you make it, pick an exercise to scratch off the list. Remove the CMUs as you make it in. Each removed CMU increases the reps of each exercise (10,20,30…90).

Exercises:

  • Good Morning
  • Single Leg Tow Touch
  • Dips
  • Squats
  • Lunges
  • Mtn Climbers 4ct
  • Wide Merkins
  • Shoulder Taps
  • and one other one

Game 2: Deck of Cards
Diamonds: Star Jacks
Hearts: X-Wings
Spades: Monkey Humpers
Clubs: Burpees
Jokers: Crab Walk, 5 Pull-ups, 10 Box Jumps, Bear Crawl, Flutter Kick for the 6 to get back
use value of card and 10 reps for face cards

MARY:
Used a Joker and did flutter kicks till time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Stories from John O’Leary (probably missed a few details)

Victim Questions
Why Me? Who Cares? What More Can I Do?

Growth Mentality Questions
Why My: what are the things I am grateful for or lucky to have?
Who Cares: I will thrive today because_______
What More Can I Do: Write out a situation that is troubling you, ask the question, then do the thing you can do to help that situation.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP coming up in the beginning of Feb!