F3 Knoxville

Tag: Pup

Um, like , Amy showed up

THE SCENE: Drizzle my nizzle and 47
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

bac forward and backward

squats x 15 ic 4ct

merkins x 10 /4ct
THA-THANG:

  • Burpee Dan the whole grinder , down and back , down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1
  • Wheel barrow merkins. Partner up, p1 wheel barrow 15 ft, 1 merkin, 15 more ft 2 merkins, repeat till you get to 4 merkins, switch partners and come back
  • Fat Amy:
    50 Squats
    – 10 Burpees
    40 BBS
    – 10 Burpees
    Lunge to End of grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Sprint grinder, Sprint Back
    – 10 Burpees
    20 Star Jacks
    – 10 Burpees
    Lunge grinder, Sprint Back
    – 10 Burpees
    40 BBS
    – 10 Burpees
    50 Squats

MARY:
Lazy boy w a little flutter thrown in!
COUNT-OFF & NAME-O-RAMA
13 pax including 3 FNGs. 1 planned FNG and 2 head locks during the workout , thanks to drifter
CIRCLE OF TRUST/BOM:
MOTIVATION! Are you motivated ? I think we all are or we all can get motivated. However, motivation only gets you to the starting line. After that , it’s up to you to follow through.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

12 Days of Ruckmas

THE SCENE: 45, raining and the rain increased in intensity as we did
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ruck to Turkey Creek Christmas Tree beside Victoria Secret (1.5 miles)
THA-THANG:
12 days of ruckmas (modified from Ruck.Beer)

Pax is to sing to the tune of the 12 Days of Christmas.  Workout is to follow the pattern of the song…Exercise 1, Exercise 2 then 1, Exercise 3, 2 then 1, etc,

The song lyrics were; On the _____day of ruckmas, the Cadre gave to me….

  1. Ruck Merkin
  2. Overhead Squats
  3. Overhead Presses
  4. Man makers
  5. Incline Merkins
  6. Wide Merkins
  7. Ruck Thrusters
  8. Ruck Swings
  9. Lunges (9 each leg)
  10. Ruck Curls for the girls
  11. 4 Count Mtn. Climbers
  12. Bent Over Ruck Rows

Ruck back to Christmas lights at Library (1.5 miles or so)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Take the time to enjoy this season.

Ironically, I gave the message while we were rucking in order to save time when we got back to the start point so I could hurry back home!
MOLESKIN:
Raining, cold, EARLY didn’t matter to the pax.  They all knocked out this workout without any problems except for Shooter counting the manmakers way, way, way too fast.
ANNOUNCEMENTS:

Tsunami

THE SCENE: 31 degrees and a bit frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did burpee jac web between each exercise. Going with one BJW, do 2 over head claps, do 2 BJW and 4 overhead claps, 1:2 ratio all the way to 10 burpee jack webs: 20 overhead claps. The exercises we did between each of BJW were:

SSH, squats, Hill billys, IMP walkers, IMP squat walkers, cherry pickers, all IC x10 reps each. then CMU curls x 20 I x 2, Rows for bros x20 IC x2
THA-THANG:

  • Every 2nd light pole, do 2 burpos until we get to the bottom of MT Crumpit
  • Broad Jump up Mt Crumpit to the Christmas Tree
  • Behind the tree on the right, we did 11s. Tsunami Burpees and Flutters. Starting with 10 Tsunami and 1 flutter
  • Tsunami Burpee = Start on your back, rock back then forward onto your feet, jump out of it, then drop and do a full burpee, that’s one rep. Ocean calls is a deck squat burpee, but it reminds me more of getting rolled up in a violent wave after you have done several reps of them. its like you are caught in a TSUNAMI BRO! Totally tubular!
  • Well, a lot of moaning and groaning going on doing the 11s but thanks to Snorkel and his super powers, he finished his 11s when I was about 85% done so I decided to say RECOVER!
  • Mosey to the bottom of Mt. Crumpit, on the way back to the AO, 2 tuck jump burpess at every 2nd light pole.

MARY:
Flutters x 10 IC

Power T flutter x10 IC

Lazy boy

Broad Jump burpee to the bathroom wall on the grinder. you can thank PUP for this suggested exercise!
COUNT-OFF & NAME-O-RAMA
11 Pax survived the Tsunami
CIRCLE OF TRUST/BOM:
Give the best present you can give this Christmas and that is BE PRESENT with your family!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

99 problems plus one

THE SCENE: 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
One Rep of each exercise

Star jack, merkin, squat, bbs, cmu curl , cmu press
THA-THANG:
99 Problems

  • Perform 99 reps of each exercise. After completion of exercise, run a lap before starting the next . Exercises were
  • Star jacks, merkins, squats, big boy sit ups, cmu curls , cmu presses.
  • If you finished early , Lunge half way down the grinder , jog to end , 10 HR merkins , 15 rows, Jog back , rinse and repeat till everyone is done

MARY:
Hello dolly x 12 ic
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Give thanks of course but if your in a leadership role, give thanks to the men and women that work for you. Yes, they do what they are supposed to but you can still give thanks and appreciate their efforts even if it’s part of their job. Giving thanks can go a long way if you just recognize and thank the efforts of your employee or anyone for that matter MOLESKIN:
We  have 99 problems but don’t let giving thanks be one of them . Give thanks this week but through out the year
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

FNQ

THE SCENE: Pre-Hurricanish  Approx. 72 F

WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to Mt. Krumpet

THA-THANG:
At Mt. Krumpet

At the base – 5 Bur-bees, 20 Merkins, 20 BB setups

Sprint to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bernie to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bear Crawl to top of Krumpet, Jog back

Mosey to Grinder and divide into 3 teams

Sprint to Station #1

10 pullups

20 Decline Merkins

20 Box Jumps

Sprint to Station #2

20 CMU Curls

20 CMU Presses

20 CMU Goblet Squats

Sprint to Station #3         5

20 inclined Merkins

20 Step ups each leg

20 Dips

Repeat circuit and if a team catches any group on station they do Bur-bees until that team is done.

MARY:

Flutter kicks X 15

Box Cutters X 15

COUNT-OFF & NAME-O-RAMA
18 Strong one FNG, AO is growing!

CIRCLE OF TRUST/BOM:

Six Ethics of Life

  • Before you Pray – Believe

It means not lose sight of the true meaning of worship and prayer.  To many people treat church as a form of entertainment not a means to improve one’s faith and relationship with God.

  • Before you Speak – Listen

To me it is especially important to listen, especially when the conversation is confrontational.  Try to listen to the issue before allowing emotion to take over.

  • Before you Spend – Earn

Avoid burdensome dept or burrowing from others if possible. For me this is not leaving beyond your means.

  • Before you Write – Think

Never write anything you wouldn’t want your mother to read.  Be careful with what you say on social media. Things never go away.

  • Before you Quit – Try

I think we have all got this one.  We wouldn’t be here if we didn’t.

  • Before you Die – Live

Don’t forget to spend time with your friends, family, take time to doing things you enjoy!