F3 Knoxville

Tag: Lizzy

Clock Puncher

AO: thequacken
Q: Z-Pack
PAX: Lizzy, Tenderfoot, Rich Jordan, Brick, High Heels, Duggar
FNGs: None
COUNT: 7
WARMUP:
SSH IC
Windmill Stretch IC
Baby Arm Circles IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG:
In an open grassy area in the park place four cones to make a clock face at 12 0’clock, 3 o’clock, 6 o’clock, and 9 o’clock positions. The cones should be about 10 – 15 yards from a center spot on the clock face.

Starting from the center use a cmu and murder-bunny to the 12 o’clock cone. At the 12 o’clock cone do 15 cmu squat-overhead press. Then bunny-murder back to the center. Back in the center do flutter kicks – 4ct, 15 reps.

Next, bear crawl to the 3 o’clock cone and do 5 Tres Merkins (diamond Merkin, regular Merkin, wide hand position Merkin). Crawl- bear back to the center and do Dead Bugs – 4ct, 15 reps.

Next, murder-bunny to the 6 o’clock cone and do 15 cmu squirrels. Murder-bunny or bunny-murder back to the center and do heals to heaven – 25 reps.

Next, bear crawl to the 9 o’clock cone and do 15 man-makers. Crawl bear back to the center and do 25 big boy situps.

After making one trip around the clock, rinse and repeat the clock until time is up.

MARY:
included in The Thang

ANNOUNCEMENTS:
Upcoming events- Dragon Boat race, F3 Uncovered convergence, and Marine Mud Run

COT:
Paul’s courage by faith
Acts 21:7-15

Birthday Girl

AO: asylum-pm
Q: Toretto
PAX: Title IX (Christian Prescott), Mr Jinxy, Drum Major, Dr Phil, Pusher, Lilydipper, Switchhitter (Tony), Pele (Jon Lindberg), Curveball, Lizzy, Brick, Dain Bramage (Will Olson), Glamper, High Heels
FNGs: None
COUNT: 15
WARMUP:
SSH, mountain climbers, Circle run, butt kicks, high knees, stretch as needed

THE THANG:
PARTNER UP
Station 1;
Partners alternate between 50 yard run and AMRAP SSH, no cheat merkins and big boys

Station 2;
Partners alternate between hill runs and AMRAP derkins, dips and lunges

Station 3;
Burpee/ imperial Walker 7’s

MARY:
Circle Mary

ANNOUNCEMENTS:
bluegrass-pm-otb officially launched at Bluegrass Elementary
westhills-ruck-otb officially launched at West Hills Park

COT:
Moment of silence for those who fell on D-Day

Lots of Blasters

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: MD Hammer, Mayberry, Tenderfoot, Mr Jinxy, Jeevan Kypa (Scrubs), High Heels (Henry Ritchie), Rooney (Carl Whipple), Lilydipper, Brick, Kung Blue, Title IX (Christian Prescott), Switchhitter (Tony), Pusher, Steam, Pele (Jon Lindberg), Lizzy, Colonel (Alex Wallace), Dr. Phil
FNGs: None
COUNT: 18
WARMUP: SSH, Tempo Squats, Grady Corns, Windmills, Steve Earles, leg stretches

THE THANG:
MOSEY to parking lot below Coliseum.
Pyramid laps! Partner up with like speed. Run opposite directions, every time you meet (top and bottom), do the following exercises in REPS of 10
–
LAP 1 CDDs

LAP 2 CDDs, LBCs
–
LAP 3 CDDs, LBCs, Mtn Climbers (2-ct)

LAP 4 CDDs, LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
–
LAP 7 Bobby Hurleys
–
MOSEY to a Hill on Pickett’s charge or on side of Bermuda Triangle
Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order. Exercise groups are:

AB BLASTER:
20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
ARM BLASTER:
20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
LEG BLASTER:
20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
CARDIO BLASTER:
20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks

MARY:
Hello Dollies, stretching with Pele
ANNOUNCEMENTS: New AOs launching at West Hills (Monday morning, heavy ruck) and Bluegrass Elementary (Wednesday evenings at 6 pm)

COT:Albert Schweitzer, was a German philosopher that lived in the late 1800s through early 1900s. He is attributed with this quotation: “The Purpose of Human Life is to SERVE, and to show the compassion and the Will to Help Others.” We discussed this quote and how it applies to F3, and ended with another quote: “In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”. I am thankful that the men of F3 have been that spark for me.

NOT a Murph

AO: asylum-pm
Q: Steam
PAX: Abacus, Lizzy, Tenderfoot, Glamper, Lilydipper, Crash Dummy, Drum Major, Pele (Jon Lindberg), Chad Harvey(Pink Panther), Brick, Showgun, Dr. Phil, 0
FNGs: 1 0
COUNT: 13
WARMUP
1. Baby Arm Circle (F) – 10×4
2. Baby Arm Circle (B) – 10×4
3. Rockette: 10×4
4. Grady Corn: 30×4
5. Hillbilly: 10×4

THE THANG
[ Cash In ]
1. 100 SSH (1-count)
2. 75 LBCs (1-count)
3. 50 Mountain Climbers (2-count)
4. 25 Frog Jumps

(Mosey down around to the right to the rock pile below the BSIA Overlook)

Mini-Murph
– 200 merkins
– 200 squats
– 200 bent over rows
– = simulating the 600 total reps in a real Murph
– Form is crucial – crucial
– Instead of running 1 mile on the front and back end of the reps, we’ll run a specific route after each round of reps
– Run an L route around the Pickett’s Charge field
– Rounds of reps
– All 3 Xs
– 25 reps each
– Total of 8 rounds = 600 reps
– Put rocks back
– 25 chest presses + 25 curls
– Mosey back to the flag for Mary

MARY
[ Cash Out ]
1. 100 SSH (1-count)
2. 75 LBCs (1-count)
3. 50 Mountain Climbers (2-count)
4. 25 Frog Jumps

ANNOUNCEMENTS
– Join Lilydipper’s team of champions for Hardship Hill on Monday!
– Drum Major has put together a killer 2nd F event for us this Friday — check out his Slack post above.
– I will be Q’ing a Memorial Weekend Murph at asylum-daybreak on Saturday — join us!
– F3 in the Nude — Swimmies (Nathan Chesney)

COT
I sat there and felt sorry for myself for one minute, then I had to keep going.
-Marcus Luttrell
– I find myself in this position more times than I’d like to admit – feeling sorry for yourself

Events from Operation Red Wing, June 28, 2005
Read the highlighted sections on pages 266-267 in Lone Survivor by Marcus Luttrell

Draw A Line In The Sand
“I rolled over, and I was paralyzed from the waist down. I started crawling, pulling, using my elbow to start pulling myself through the dirt and out of this ravine. Well I got up and the sun was going down, and I started to crawl. I was in bad shape. I didn’t know what to do. And I was laying in this tree, looking at the moon, and I was feeling sorry for myself. And I must have laid there….my brother was a Navy SEAL too, I got a twin brother, he’s a Navy SEAL. And I was thinking about him a lot and my teammates, and all the training I had been through. I laid there and I was like, c’mon, get up. Let’s go. That’s exactly what I said. What was I gonna do, lay down there and die? I wasn’t gonna do that, I definitely wasn’t gonna feel sorry for myself. And I kept thinking like, I’m still alive man, I mean, I’m alive. They fought and died by I’m still alive. The mission’s still on, let’s go. So, I reached out and I grabbed a rock and I reached out as far as I could and drew a line in the dirt in front of me. I’m gonna crawl to that until my feet hit it and if I’m still alive I’m gonna do it again. That’s what I did. I’d draw a line, until my feet hit it, I’d fall down a hill and draw another line. And I did that for 7 miles.”
– https://www.youtube.com/watch?v=qGxOYWRAjXQ

Takeaways
– This is a great practice to adopt and utilize in life – drawing a line in front of you and working your way past it
– “The lines” we draw through life are sometimes physical, but far more often are they mental, emotional, relational, and spiritual.
– KMF = Keep Moving Forward

[f3knoxvillemain] Unlocked

AO: f3knoxvillemain
Q: Mermaid
PAX: Steam, Lizzy, Freud (Eric Minton), Mermaid, Borg, Soot, Squealer, Spellcheck, Butterknife
FNGs: None
COUNT: 9
Today 9 men came together, 5 ran, and 4 rucked, for one hour, and then followed that up with coffee, donuts, and intentional conversation about how to “unlock” more men. This term comes from several F3 sources, and we will be hosting OTB workouts in this manner to dive deeper into the topic, and how to share this message with the region.

If you are interested in learning more, please send me a message on slack. You will be hearing more soon as we explore ways to bring this message to a workout near you!

We had an enlightening conversation about the 3rd F and how to carry out the F3 mission with an emphasis on the third F.

Thanks to all of the men who came out and participated.