F3 Knoxville

Tag: Mountain Man

Christmas Is In The Cards

THE SCENE: Low 50s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20 IC; Tempo Squat x10 IC; Mosey to Oval Office with CMUs

THA-THANG:
Draw a card and do the exercise that matches. Keep drawing cards until recover is called. All number cards are x2.

  • Diamonds – Australian Snow Angel
  • Clubs – Elf On A Shelf
  • Spades – Dancing Polar Bear
  • Hearts – Coal Digger
  • All Jacks – Workshop Stairs x5
  • All Queens – Polar Bear Crawl
  • All Kings – Santa’s Toy Sack x15
  • All Aces – Burpees x20

MARY:
Overhead Clap x50 IC;  Seal Clap x25 IC; Grady Corn x25 IC; Boxer Jack x10 IC; Burpee x10 OYO

COUNT-OFF & NAME-O-RAMA
8 HIM for the beatdown plus a Pinocchio sighting getting some ruck work in!

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

MOLESKIN:
Smuggler’s mother-in-law having breast cancer surgery on Thursday

ANNOUNCEMENTS:

Maryville Christmas Parade on 12/3; Ugly Sweater Beer Ruck on 12/10

Raining FNGs

The Scene: 60, cloudy, on the verge of rain….gloomy

F3 Welcome and Disclaimer

Warm-o-rama:
SSH IC x 20
This / that stretch
Merkins 4ct IC x 10
Burpees OYO x 10

Tha-Thang:

  • 7’s on the hill: burpees at bottom / 4 count mountain climbers at top
  • Box crawls: 4 cones in a square. Bear crawl the square while always facing one direction. After one lap around the square, run a lap down the stairs, over to next stairs, then reverse crawl up the stairs. Rinse & repeat entire set x 5.
  • Suicides: 4 cones, do 2,4,6,8 reps at each cone of the following: Iron Mikes, wide merkins, Bobby Hurleys
  • Wheelbarrow merkins. Battle buddy up & wheelbarrow across 5 parking lot lines. Do 5 merkins at each line.

MARY:
Hello Dolly IC x 20
Box cutters IC x 20
ATMs

Count off and name-o-rama

BOM:
When I think of our nation’s military history it gives me chills. We enjoy freedoms today because of the sacrifices made by prior generations. Today is June 5…the day before D-day. 73 years ago, thousands of American men were spending their time on this day preparing to storm the beaches of Normandy tomorrow morning. They were securing their gear, thinking of their loved ones, homesick, scared, confused and they probably all had knots in their stomachs. Then, on June 6th, those same men swallowed down their fear and performed flawlessly while securing the beach. It’s estimated that 2,500 American’s lost their lives that day fighting for freedom. Let’s not forget them or the sacrifice they made so that we may have a brighter future.

Moleskin:
Great to see so many FNGs today! Tclaps to those guys for gutting it out!

Tombstone Toss

The scene: low 70’s & clear

F3 Welcome and Disclaimer

Warm-o-rama:
Merkins IC x 10
SSH IC x 10
Tempo Squat IC x 10
This / That stretches

Tha Thang:

Mosey to knee wall in courtyard
• 10 incline merkins, 10 decline merkins, run to bottom of stairs & back.
• Rinse & repeat x 3

Mosey to hill at back of property
• 6’s on the hill: burpees at bottom, squats at top

Mosey to coupon pile
• Pick out a rock
• Curls x 10, OH Press x 10, Tricep Press x 10.
• Rinse & repeat x 3

Mosey with rock to bottom of Sophomore
• Tombstone toss up the hill
• Throw rock as far as possible using a squat press motion
• Lunge to rock, then throw it again
• Rinse & repeat until all the way up the hill

Mosey back to AO
• Stop at each tree & alternate 10 merkins, 10 squats

MARY:
Ring of fire x 2: leg levers
In & outs (gas pumps) x 20
V-up roll-ups OYO x 10
Nose wipers x 10

Count off and name-o-rama

BOM:
Today is Memorial Day. Work hard, enjoy the day and be thankful for those men & women who have given their lives so that we have the freedoms we enjoy each and every day.