F3 Knoxville

Tag: Piston

9 Eagles mod

THE SCENE: cool and calm. Perfect.
F3 WELCOME & DISCLAIMER

check
WARM-O-RAMA:
Light CMU run to the track
THA-THANG:

    • 11 Push Ups
    • 11 Lunges (total)
    • 11 CMU Overhead Press
    • 11 CMU Overhead Squat
    • 11 CMU Swings
    • 11 Flutter Kicks (4 count )
    • 11 Mountain Climbers (4 count)
    • 11 V-Ups
    • 11 CMU Plank Pull Throughs (total)
    • 101 meter CMU Farmer Carry
    • 101 meter CMU Overhead Carry”NINE EAGLES”3 rounds completed with running a lap between rounds

MARY:
Roulette rounds of plank, Freddie mercury, LBC’s

CIRCLE OF TRUST/BOM:

On the evening of March 29, 2023, two 101st Airborne Division (Air Assault) helicopters crashed in Trigg County, Kentucky. The crew members, all members of C company 6-101 Aviation Regiment, 101st Combat Aviation Brigade, were flying two HH60 Blackhawk helicopters during a routine training mission when the incident occurred. All nine soldiers who were aboard the helicopters died in the crash. All were posthumously awarded the Meritorious Service Medal, and three soldiers were posthumously promoted in a memorial service and award ceremony held in Clarksville, Tennessee on April 13. The June Tribe WOD is in honor of these 9 soldiers.

Gone but never forgotten. Do this workout in honor of them.

Live each day as if you don’t have another

ANNOUNCEMENTS:

KARM DRAGON BOAT FESTIVAL

June 17th

CONVERGENCE Shamrock

JULY 8th, 7:00AM

Steam was on Q here but we have rescheduled let’s show up in force at Shamrock.

F3…In the Nude!

JULY 29th, 7:00AM

Beach beatdown in as little as you can wear. No shoes, no shirt, no problem.

F3 call to action for veterans

17 veterans a day commit suicide

If you would like to join a task force to target veterans and recruit them to F3 contact Daniel Anders.

Q calendar this week, Skewer, Piston, Candy Crush

Thievery is the sincerest form of flattery

THE SCENE: 60 Degrees with a thick layer of humidity
F3 WELCOME & DISCLAIMER Yeppers
WARM-O-RAMA:
15 SSH; 10 Tennessee Rocking Chair, 10 Tempo Squat, 5 Side Plank Stretch, 10 Tempo Merkins; 10 LBAC Foreward, 10 seal claps, 10 Hallelujahs, 10 Bobbit Cherry Pickers, 10 LBAC Reverse
THA-THANG:

*STOLEN FROM ROCKET @ THE PROJECT*

Memory Card Game. Q placed two sets of cards arranged in a 5×4 square. Each Card has a workout designed. PAX split into teams and played the memory card game. If they flip over two cards that match they preform the exercise then run to the end of the lot and remove those from the board. If they don’t match then they preform both exercises, run to the end of the lot. Flip them over and try again.
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8 Lovely PAX
CIRCLE OF TRUST/BOM:
Reading a book called “Comfort in Crisis”. Talks about how the body and spirit improve by doing really hard challenging physical tasks. Made me wonder if the same benefit could come from doing the difficult things spiritually. Praying when you seem way to busy, bringing the lord up to someone who doesn’t want to hear it, showing grace to someone you really don’t necessarily like. 

MOLESKIN:
Prayers for Travelers, injuries, & VBS/Bible Schools
ANNOUNCEMENTS:
Volunteer Workday @ Asylum this Sat.; Dragon Boat Races for KARM with FIA on June 17th; Convergence July 8th @ Shamrock; July 29th F3 in the NUDE!!; Taco Ruck @ Rampart this Saturday starting @ 5:30

Awkward Carry

THE SCENE: Cool, dark, steamy from the pre ruckers.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slower paced with more focus on stretching and core stability.
THA-THANG:
6 Rounds

12 CMU deadlifts, 9 CMU curls, 6 over head presses

After each completed round carry your coupon down the parking lot and back using the specific carry method.

  • Rifle
  • Farmer
  • Bear Hug
  • Zercher
  • On Shoulder

Final round we formed a fireman’s bucket line and passed the 100# sandball down and back.

Then we spaced out walking three feet for each hand off.

Then we each took a turn full distance carrying, handing off to next each trip.
MARY:
Circle up at the start for ab blast.
COUNT-OFF & NAME-O-RAMA

  •  Lucille
  •  Skewer
  •  Skeletor
  •  Feeny
  •  Candy Crush
  •  Piston
  •  Michelin Man
  •  Ride Along
  •  Foghorn Leghorn

CIRCLE OF TRUST/BOM:
Why are you doing what it is you are doing? Self evaluation for our motivations in life.
MOLESKIN:
Very happy to jump in and cover for Wilbur. Extremely proud the group handled that weight as well as they did.
ANNOUNCEMENTS:
Taco Ruck this Saturday at 5:30!

Grab Bag

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
SSH, Willie Mays Hayes, Knoxville Cherry Picker, LBAC-F, LBAC-B, Moroccan Night Club, Hallelujah, SSH
THA-THANG:
Grab Bag

Chips reading:

  • Merkins
  • OHP
  • Curls
  • Heavy Squats
  • Heavy Toe Merkins
  • Heavy lunges
  • Plank Pull-through
  • Tricep Extension
  • Blockee
  • Dips
  • Plyo-Merkin
  • Big Boys
  • LBC’s
  • Heels-to-Heaven

All go into the bag, one member pulls a single chip from the bag, that’s the exercise. Then one representative from each team look at the opposite team and guess a number they think the other team can accomplish in 3 minutes, write it down secretly. Both teams push out as many reps as possible on the given time, the leader who guesses the closest to actual number wins a point for their team. The team with the most points get to flex biceps in the photo.

We went through

5 rounds

Curls, OHP, Tricep Extension, Dips, Heavy Squats

Team Lucille beat team Skeleton 2-3.
MARY:
No Time

CIRCLE OF TRUST/BOM:
“For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us.”
‭‭Romans‬ ‭8:18‬
Bring your focus off of the temporary life challenges, and look to the Lord whom you will spend eternity with.
MOLESKIN:
What a great day to be at Rampart. You men showed an extreme amount of grit this morning. To start with 10 mile ruck, and go straight into a beatdown shows what our bodies are capable of. All this exercise business is a mental game, YOU CAN DO IT.
ANNOUNCEMENTS:
Hardship Hill, Flag Hand off, Ghost Flag,

Rampart 10 miler

THE SCENE: Absolute perfection, mid 50’s, shorts and T-shirt weather
F3 WELCOME & DISCLAIMER

Check
WARM-O-RAMA:
Few sips of coffee and some simple stretching.
THA-THANG:
Very simple. March out 5 miles, march back. Completed in 2hr 40min.

MARY:
Liquid IV and star gazers to prepare for beatdown beginning at 7am.

CIRCLE OF TRUST/BOM:
None
MOLESKIN:
What a pleasure it was to get out at 4am and put in the hard work. 10 miles rucking is no easy ask. You all did it with ease.
ANNOUNCEMENTS:
none