F3 Knoxville

Tag: Ratchet

Heavyweight

THE SCENE:  mid 30’s but the wind made it feel much colder

F3 WELCOME & DISCLAIMER

 WARM-O-RAMA:

  • Around the worlds
  • Figure 8’s
  • Halos
  • Outhouse run

THA-THANG:

Today’s goal was to lift a heavier weight than usual with less reps.  Ratchet brought out the big boy KBs.  Reps listed below were a suggestion only….the goal was to choose a weight that was heavy enough so that you fail somewhere close to the suggested rep count.  PAX worked through the list as many times as possible.

  • 2 Arm OH Press x 10
  • KB American Hammers x 20
  • Sumo High Pull x 10
  • Box Jumps x 10 (choose a higher section of the wall than you usually use)
  • KB Merkin with Row x 10
  • Curls x 10
  • Goblet Squats x 10
  • Calf Raises x 20
  • Tricep Extensions x 10

MARY:
2 mins of alternating American Hammers & Big Boy Situps

COUNT-OFF & NAME-O-RAMA
6 HIMs:  Ratchet, Pogo, Scooter, Tank, Shooter, Bartman

CIRCLE OF TRUST/BOM:
In the beatitudes Jesus speaks about giving to the poor, praying and fasting (Matt 6: 1-6, 16-18).  In each of these areas he says that we should go about our actions humbly, NOT seeking public praise or attention in the matter.  He goes on to say that the Father, who sees all things, sees what we do in secret will reward us accordingly.

One of my favorite characteristics of F3 is that the group has a high level of humility.  I don’t see a lot of bragging or chest pounding or self promotion.  Rather, I see men who strive to get better each day, who encourage each other, who accept the day’s challenge.  I see men giving 100% effort and also cracking jokes with each other.  I see men who always give the credit to their battle buddy.  I see men who take the workouts seriously, but don’t take themselves too seriously.  Today I offered the group a simple ‘thank you’ for so faithfully demonstrating this Godly characteristic of humility.

MOLESKIN:
Great to see Tank out today, walking boot and all!

ANNOUNCEMENTS:

Acronyms R Us

THE SCENE: Nice ‘n toasty…37!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

30 seconds of stretching OYO…we got to business quick!

THA-THANG:

  1. Run 3 laps around the long parking lot median & perform BLIMPS at each end of the median.  Totaled 6 rounds of the following
    • Burpees x 10
    • Lunges x 10 each leg
    • Imperial Walkers x 10
    • Merkins x 10
    • Plankjacks x 10
    • Squats x 10
  2. Mosey to the playground
  3. 11’s:   Pullups & V-up Roll-ups with approx. 40 yard run in between locations.
  4. Mosey to concrete bleachers
  5. 50 BAD HABITs.   Perform 50 reps of each exercise.   This ended up being more of a buffet because we were almost out of time.  Each man did AMRAP of each exercise.   Ended with 10 burpees as a group.  Bonus points to Mayberry for actually doing 50 burpees.
    • Box Jump
    • American Hammer
    • Derkins
    • Hand Release Merkins
    • Alternating Shoulder Taps
    • Burpees
    • Iron Mikes
    • Tempo Squats

MARY

  • Big-O
  • Box Cutters
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
9 strong:  Ratchet, Mayberry, Booger, Butters, I-Beam, Junk, Sparky, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
This week has been hectic for me.  I’ve had company in town, spent a night in Franklin and had a snow day.  It all sums up to not many workouts and a lot of sleeping in this week, which sucks.   I love getting up early and posting with the PAX so this week really threw me for a loop, but at the same time the lure of a warm bed and sleeping later than usual was very tempting to continue.  How do you pick yourself up when you fail to meet your goals?  I think we need to fight against the “easy life” and push ourselves each day.  Today my challenge to the PAX was to examine themselves and check how they are doing at getting back on the horse after they’ve been off for a while.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP coming up in Feb.

4-Corners meets the Fox

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER

To everyone’s surprise, I announced that I was not a professional


WARM-O-RAMA:
25 SSH IC

10 Merkins IC

10 SSH IC

10 BBSU OYO
THA-THANG:
Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

MARY:
She was a good lady.
COUNT-OFF & NAME-O-RAMA
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
CIRCLE OF TRUST/BOM:
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

MOLESKIN:
Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

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

Track Work

THE SCENE
53 and Foggy

THA-THANG
Ruck to Bearden Middle School track (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At the track do the following…

3 Rounds:

  • 15 Overhead Ruck Presses
  • 20 Ruck Pull Merkins (start with ruck on left side. Do 1 merkin, pull ruck under body to left side.  Do 1 merkin pull ruck to under body to left side).
  • 20 Squats
  • 1 Lap around the track

4 Rounds:

  • 15 Ruck Curls
  • 15 Ruck Swings
  • 10 Lunges each leg
  • 1 Lap around track

Total distance at track (1.75 miles)

Ruck back to SP (1.5 miles).  Stop half-way, 20 Merkins and 20 Squats

At SP, ruck to Lover’s Lane.  Bear crawl half-way up Lover’s Lane, Bernie the rest.  Ruck back to SP (.5 miles).

Cash Out:
Flutter Kicks 4ct x30 IC

Total Mileage = 5 miles

Day 2 – 4 Rounds

THE SCENE: Low 40s, but hot compared to the 7 we had last week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Outhouse
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

4 Rounds for Time

23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps
23 Big Boy Sit-Ups
23 Kettlebell Snatches (single arm)
23 Goblet Squats
69 Single-Unders
5 Sandbag Cleans 60#

MARY:
2 min plank
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Every action has an equal and opposite reaction.  Consider the other side’s viewpoint before pushing your agenda!
MOLESKIN:
Screeching tires and Shooter pulls up 10 minutes late – but made the most of it and jumped right in!  Welcome FNG Man Hands!