F3 Knoxville

Tag: Proton

Prancercise

THE SCENE: 40ish… and moist. Felt like 60 after the last couple of weeks!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
FSH x20 IC
SSH x20 IC
TN Rocking Chair x15 IC
AGTJ x10 IC (gettin’ easier!)
Crabwalk Toe Touches x15 IC
Hindurkins x15 IC
Tempo Cossack Squat x20 IC

Line up on the curb link arms, 10x 4ct calf raise IC
25% across the parking lot
20x single count calf raise OYO (too hard maintaining balance)
50% across the lot
20x calf raise
75% across the lot
20x calf raise
AYG across the lot

THA-THANG:
Mosey up to the rock pile by the Asylum building, one stop along the way for some Al Gore and 20x BBS

Line up in the grass about 50yd from the rocks and pair up.
One man does exercise (Merkins|Curls|Rows) AMRAP while waiting
Other runs to pile, gets a rock, 10x squat-OHP and returns with rock. Switch up.
3 trips each. Should finish with a 6-pack per team.

Regroup at the pile, leaving 6-packs at the grass

Merge into 4-man teams

2 men run to grass, 20 leg-pushdowns, and return with one rock each.
Meanwhile, other 2 men are doing kegstand squats
Switch up, R&R until all rocks are returned to the pile.

Time’s running out! Bear crawl down Everest halfway or so, then mosey back to the AO, one stop for Tempo Squats with Crawdad.

MARY:
Q did a bad job of time management today… Crawdad led the cheetahs in some Hello Dolly.
COUNT-OFF & NAME-O-RAMA
30 strong today, including one FNG: Welcome Beans! (Clay Daniel)
CIRCLE OF TRUST/BOM:
Will you “Go out” without knowing?
“He (Abraham) went out, not knowing where he was going” (Hebrews 11:8)
See My Utmost for His Highest, Jan. 2
When God tells you to go, he usually doesn’t tell you His end game. Have faith that He knows what He’s doing and obey!
MOLESKIN:
Thanks, Crawdad for taking care of all the cheetahs in the group and making sure they didn’t get bored waiting for the rest of us… My apologies on running over. I really need to get over there sometime during the day to get a good mental map of the place. Doesn’t help planning that the satellite images are all outdated!
ANNOUNCEMENTS:
Alcoa CSAUP coming up 2/24… Be on the lookout for shirts on Mudgear

pushing the cold out

THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20

THA-THANG

  • Mosey to the dragins tail for 11’s. Burpees and Big boys
  • Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
  • Bench pull ups to Sally at the PAVALON
  • Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…

MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Warmin’ up in here!

Warmorama

  • Side Straddle Hop X 25
  • Ty Fighters X 20
  • Imperial Squat Walkers x 15
  • Bobby Hurley x 20

 Mosey to Lower Lot – 4 stations

  • 20 Squats, 20 Mercan
    • Run a lap pass to next stop
  • 20 Mary Catherine Lunges (10 each leg), Close Mercan
    • Run a lap pass to next stop
  • 20 Bobby Hurley, 20 wide Mercan
    • Run a lap pass to next stop
  • 20 Star Jacks, 20 Mercan

Mosey to Top of Cardiac – Route 33 in reverse

  • Increasing dercans at every light
    • Run back up
  • Increasing Star Jacks at every light
  • Increasing Big Boys at every light.

 Burpee Ladder

  • 1-10

 Mary

  • Flutter Kick x 25
  • Peter Parker x 20
  • BBS 30 Seconds

Extreme Ownership – There are not bad teams only bad team leaders.  It is our jobs as leaders and high impact men to be responsible for the outcome in our spheres of influence.

West Hills meets the COW

One comment

THE SCENE: 14* and light wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog out around the greenway and back to start lot. Too cold to stand and stretch.
THA-THANG:
Multiple stations set up. Each weirdo has ruck on for each exercise. Move through each station and return to start to keep going. Each weirdo must take a lap up to the next lot and back down with the Casualty of War (the COW). PAX not on their COW lap continue moving through exercise stations. Stations as follows:

  • 60 pound sandbag – bag presses x10
  • 60 pound sandbag – rows x20
  • Battle ropes – x20 on four count
  • Squats x20
  • 50 pound sandbag – squat presses x20
  • Merkins x20
  • 60 pound sandbag – flutter kicks x20 on four count

Once all weirdos have taken a COW lap, PAX mosey up hill to narrow sidewalk.  Bear crawl up halfway, then Bernie Sanders the rest of the narrow sidewalk beside the Y entrance. Mosey back down to the pavilion.  Everyone performs 20 butt release squats on benches, then 20 step ups (10 each leg).  Exit pavilion and continue mosey around greenway in the opposite direction we usually go.  Once back to the original lot, repeat the same process as before.  PAX move through stations and repeat until all PAX have taken a COW lap.

Mosey around the greenway in the normal direction, with a jailbreak at the end just to empty the tanks.

COUNT-OFF & NAME-O-RAMA
8 frozen weirdos: Proton, Ratchet, Woodshack, A Rod, Switchgrass, Ivanka, Snorkel, Abort
CIRCLE OF TRUST/BOM:
Pray for Cap in his travels and Pfeiffer’s continued recovery

The Bridge to 2018

THE SCENE: Low 30’s unusual scene with a special location for the end of the year beatdown / BOM…Welcomed the PAX to the Bridge to 2018!
F3 WELCOME & DISCLAIMER

Light Post Warm-O-Rama
1st Light = SSH (IC x10)
2nd Light = Tempo Squats (IC x10)
3rd Light = Drifter Jog (IC x10)
4th Light = Arm Circles Forward (IC x5)
Arm Circles Backwards (IC x5)
Cherry Pickers (IC x20)
5th Light = Merkins (OYO x10)
6th Light = Jump Squats (OYO x10)
7th Light = Lunges (OYO x10ea)
8th Light = Burpees (OYO x 5)

THA-THANG:
Each round will introduce a new movement. After each round run back to beginning to start next round. Each round will start from the original movement.

Round 1:
3 Wall Walks

Round 2:
3 Wall Walks
5 Pull Ups

Round 3:
3 Wall Walks
5 Pull Ups
10 Box Jumps

….Working up to 10 Rounds

Round 10:
3 Wall Walks
5 Pull Ups
10 Box Jumps
15 Merkins
20 Squats
25 Flutter Kicks
30 Air Press
40 BBS
50 SSH
Run Full Length

MARY:
Abs on Fire
1 minute LBC cash out

COUNT-OFF & NAME-O-RAMA
11 PAX
CIRCLE OF TRUST/BOM:

Always looking forward, not about where you were or what you have done, but where are you going and what more will you accomplish?

Isaiah 43:18-19
Forget what happen long ago! Don’t think about the past. I am creating something new. There it is! Do you see it?…

Philippians 3:12-16
I have not yet reached my goal, and I am not perfect. But Christ has taken hold of me. So I keep on running and struggling to take hold of the prize. My friends, I don’t feel I have already arrived. But I forget what is behind, and I struggle for what is ahead. I run toward the goal, so I can win the prize of being called to heaven. This is the prize God offers because of what Christ Jesus has done. All of us who are mature should think in the same way. And if any of you think differently, God will make it clear to you. But we must keep going in the direction that we are now headed.

MOLESKIN:
This workout was done on the Alcoa Bridge. 7 PAX rucked from the Bomb Shelter AO to the bridge for the beatdown! These HIMs are amazing and i believe with all my heart they are destined for great things as individuals and F3 Family.
ANNOUNCEMENTS:
41 Bomb Shelter Shirts ordered in 3 days…Awesome!
CSAUP February 24th!