F3 Knoxville

Run Heavy

THE SCENE: Perfect for a run and some merkins
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Bigger than normal arm circles, tempo squats.
THA-THANG:

-Mosey to the Duck Pond, Squat breaks were included. Do reps listed below, run a .45 mile
lap in between. Thank to Pinnochio for running heavy w/ me! I think most PAX made it to incline merkins, Drifter may have made it farther.
-10 Merkins
-15 HR Merkins
-20 Wide Merkins
-25 Incline Merkins
-30 Decline Merkins
-35 Inchworm Merkins
-40 Diamond Merkins

MARY:
Plank, merkins and squats!
COUNT-OFF & NAME-O-RAMA
You know if you were there
CIRCLE OF TRUST/BOM:
A ward from author Jocko Willink, backed up with some biblical context. Discipline=Freedom. Hebrews 12:11
MOLESKIN:
See Drifters note in slack about Blount Co. leadership going forward. Handmade espresso and breakfast at his place on Saturday
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rep Sleepy’s One Year Anniversary

THE SCENE: Low 40s but we didn’t stay cold for long

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x12; Oh Yeahs (Forward/Backward) x12; Tempo Squats x12

THA-THANG:
Partner up and each pair draws a card that determines where they run to and if they need to take a CMU with them based on the suit. Once at the location another paper tells them what to do based on the card value.

Diamonds – Leave CMU and run to baseball field

Hearts – Take CMU and run to the Apex

Clubs – Take CMU and run to the Troll Bridge

Spades – Leave CMU and run to the Tennis Courts

 

DIAMONDS

2-4 – Homerun Bear Crawl (Bear Crawl the base path)

5-10 – Squat Jumps times number drawn

Face Cards – Squat Jumps times 15

Ace – Jump Squats times 20

 

HEARTS

2-4 – Murder Bunny to cone and back

5-10 – Blockees times number drawn

Face Cards – Blockees times 15

Ace – Blockees times 20

 

CLUBS

2-4 – Overhead Carry Suicide (4 cones)

5-10 – Thrusters times number drawn

Face Cards – Thrusters times 15

Ace – Thrusters times 20

 

SPADES

2-4 – Crab Walk to cone and back

5-10 – Burpees times number drawn

Face Cards – Burpees times 15

Ace – Burpees times 20

MARY:
Big Boys while waiting for the six to get back; Boxcutters x12; Flutter Kicks x12; Mountain Climbers x12; Catalina Wine Mixers x12; LBCs for time

COUNT-OFF & NAME-O-RAMA
13 HIMs including one FNG, “Nailed It”

CIRCLE OF TRUST/BOM:

Thank you

  • Thank you for all the times I was wagon wheeled back to because we leave no man behind
  • Thank you for encouraging me to keep going even when I thought there was no way I could do this because we leave no man where we found him
  • Thank you for making me a better husband and father
  • Thank you for the ways you will push, encourage, and pray for me as we continue to walk life’s journey
  • Thank you for a brotherhood that is unlike anything I have ever know
  • Thank you to Swerve for never shutting up about F3 to the point I had to come see why he was so enthusiastic about it.
  • Thank you to Smuggler, I wouldn’t have made it past one month, let alone to one year, without your encouragement.
  • Thank you to Drifter, your M helped get mine to come to FIA starting in January and she needed it much like I needed F3.
  • Thank you to each and every one of you, I wouldn’t have enough time to go through how each of you encourage, push, and teach me through your words and actions.

Thank you is not enough but it is all I have

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.