F3 Knoxville

Tag: Mermaid

Togetherness

AO: shamrock
Q: Crawlspace
PAX: Baby Boomer, Crawlspace, Caveman, slappy, Skidmark, Snaggletooth (Elijah Tafao), Dumpster Dive, Mermaid, Macgruber
FNGs: None
COUNT: 9
WARMUP:
All Exercises in Cadence or in unison

– SSH (15)
– Arm Circles (15)
– Little of this/that/these/those
– Imperial squat walkers (slow cadence count) (10)
– Toe Merkins (20)
– Quad stretch
– Forward Fold
– Lunges (slow cadence count) (10)
– Inner thigh stretch left and right
– Merkins (10)

On your 6

– Freddie Mercury’s (15)
– Hello Dolly’s (15)
– Heels to Heaven (10)
– LBC’s (15)

THE THANG:

Single file line – mosey to CMU pile

Circle up:

– curls (5)
– Overhead press (5)
– Reverse Row (5) L+R

Split in 4 groups: repeat above exercises with each line doing a different exercise from the next.

Mosey to Football Field

– line up across goal line (KEEP IN STEP/LINE WITH EACH OTHER)
– Jog to 30, jog back
– Jog to 30, Bernie back
– Flip half of PAX, half jog other half Bernie in sync down and back
– Flip PAX every other one and repeat
– Bear crawl to 20, bear crawl back
– Mosey back to start

MARY:

– Mountain Climbers (25) in cadence
– Freddie Mercury’s (20) in cadence
– Hello Dolly’s (15) in cadence
– Heels to Heaven (10) in cadence
– LBC’s (20) in cadence

ANNOUNCEMENTS:
– brolympics in a few weeks (we are 2 time defending champs)

COT:

Togetherness. This workout was a “Together” workout. All exercising, counting, and moving in sync with each other. Progressing together. It’s easy to go solo, to not ask for help, to be alone as a man. It can result in us struggling alone, or winning in private. Neither is as enjoyable as the alternative. Life is just better together…it’s not always easier, but it’s better. We were made to experience life interactively amongst peers, friends, and spouses…each has their place.

I have a personal struggle with my relationship with food. It’s something that’s been demonstrated over decades that I cannot control. I’m not sure what woke me up on it, but this month is a month to fight back for me. To involve others, cause I know what failure feels like alone, and I cannot imagine any victory without accountability and involvement from others. My encouragement is to lean in to being around other trustworthy guys, invite them into some things you are enjoying or some things you may be processing through.

Halloween Pictures in costume

AO: shamruck
Q: Mermaid
PAX: Booster, Flower Pot, Mermaid, Eliza, The Situation
FNGs: None
COUNT: 5
Pretty simple: we walked about 3.5 miles and took a great pic along the way on a wagon decorated for pictures. The COT was a snippet from my Virtuous Leadership Q earlier in the week. The personal growth happening as I sharpen Iron with other men as it pertains to leadership is more than I can put into words in this space.

RS-PC-T

AO: shamruck
Q: Eliza
PAX: The Situation, Andy Todd, Fabio (Joe Hamilton), Baby Boomer, Mermaid, Snaggletooth (Elijah Tafao), Eliza
FNGs: None
COUNT: 7
We rucked with our friends. Talked about what does Respect look like?

[genesis-ruck] GORUCK BFF Test Prep

AO: genesis-ruck
Q: Steam
PAX: Mermaid, Blindside
FNGs: None
COUNT: 3
WARMUP
– Merkin: 10×4
– Squat: 10×4
– High Knees: 10×4
– Gate Openers: 5×4
– Gate Closers: 5×4
– BAC – B: 10×4
– Ankle Circles: 10×4

THE THANG
GORUCK BFF Test Prep

1 Miler Ruck Run/Shuffle
– Route: footpathapp.com/routes/8eeb5ddb-9db1-48fe-9e1c-84683d2ef472
– Shuffle .25
– Walk .25

“Whether you’re completing the 1 Miler with 100lbs on your back, or 20lbs, the important thing is making sure you meet the weight requirements. You can either stuff it all in your ruck or split the weight between your ruck and sandbag. Doesn’t matter how you get there, just pick what is right for you and reach the weight.””
“”https://www.youtube.com/watch?v=nY4qvEObj8Q”
2 Minutes Sandbag Burpees
– No ruck
– Round-Based Break Down
– Round 1: 10 merkins, 10 sandbag squats (front carry), 10 presses + drops
– Round 2: 15 merkins, 15 sandbag squats (front carry), 15 presses + drops
– Round 3: 20 merkins, 20 sandbag squats (front carry), 20 presses + drops

“First thing: do NOT use your ruck. This event is meant to test yourself on your speed. To be the most successful, you have to make sure your gear is set up right. “”

“”Start with the handles on your Sandbag 2.0 facing up towards you, pull up and throw the sandbag right over your head. When you hear the thud on the ground behind you that = 1 count. Overall, this event is supposed to be really simple to judge, don’t overthink it or make it harder on yourself.””

“”If you have a Simple Sandbag:””
“”The main difference between the Simple Sandbag and our Sandbag 2.0 is that you won’t have handles wrapped all around the sandbag. But that’s not a problem. The main trick to this: get into the cadence of recognizing how the sandbag is going to fall and always look for the two handles. You’ll continue to gain efficiency as you learn how to control the sandbag (that comes with more sand training). You’ve got 2 minutes, get after it.””
“”https://www.youtube.com/watch?v=b0R3RXGlcMc”
200m Suitcase Carry
– Introduce the 200m route on The Circuit Court
– Start point: Corner of the courts
– End point: middle court
– Do 1 lap
– Suitcase carry down all 3 courts
– 5 burpees
– Suitcase carry back down all 3 courts
– Rinse and repeat 2x
– Round 2: Rifle carry rucks
– Round 3: Bear hug carry rucks

“Never do math in public, but the first thing to get done is measure out your 200 meters (100 meters out, and back). Since a suitcase carry is an asymmetrical load, it’s great for your core. This is a true test of being able to stabilize yourself, while having a weight on your back.””

“”If you have a Simple Sandbag, check out the video for the ideal way to carry it for this event.””
“”https://www.youtube.com/watch?v=6-waegwpBhs”
MARY
– Ruck The Trade Route
– SWS

ANNOUNCEMENTS
– Monthly Long Ruck: 11/2/24
– JUCO AO
– Check the mountainman25 or ruck channel for more info
– GORUCK BFF Test NEXT Monday: 11/4/24
– I’ll get a pre-blast out for this soon.
– 9 Year Anniversary Convergence: 11/16/24
– Check out the announcements or 9year-convergence channel for more info

COT
What are you planting, growing, and serving this week?
– We’re always planting things, growing those things, and serving those things – whatever “those things” might be
– Leaders should be able to have candid conversations with one another and hold each other accountable to the standard of being a HIM (physically, mentally, emotionally, spiritually, relationally, etc.)
– I want to purposefully help co-create, maintain, and protect a standard of excellence at the Genesis Ruck AO.
– The consistent level of intensity of working hard, all the way to engaging in mumblechatter and how we speak and conduct ourselves as men and leaders.
So the question this week, then, is what am I (knowingly or unknowingly) planting, growing, and serving?

Push forward this week men — well done :muscle:

Mermaid Lives on Chateaugay Road

AO: shamruck
Q: The Situation
PAX: Mermaid, Trojan, Tonka, Eliza, Anchorman, Mailbox, Hot Toddy
FNGs: None
COUNT: 8
THE THANG:
3.4 miles through Belmont West (my second-favorite neighborhood)

ANNOUNCEMENTS:
Convergence on November 16 at the Asylum

COT:
Find ways to give and serve this holiday season. If a cause or a group of people is on your heart, then that’s who you should be helping.