F3 Knoxville

Tag: Ratchet

Day 1 – List of 10

THE SCENE: 35 and really warm!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Burpees 10x
Ice Skaters 15x
Hand Release Merkins 15x
ISO Squats 20x
Burpees 10x
Ice Skaters 15x
Hand Release Merkins 15x

THA-THANG:

In partners – One partner runs 400m while other exercises. Then swap until all reps are completed for that exercise. Begin and end each round together, so Al Gore or plank until all in.
200 total reps of each per team= 2,000  (we made it through about 1500 reps, and over 2 miles)
Round 1 – ‘Merkins
Round 2 – Alternating Lunges (1 leg=1)
Round 3 – Mountain Climbers (2-count)
Round 4 – Big Boy Sit-ups
Round 5 – Carolina Drydocks (1=1)
Round 6 – Squats
Round 7 – Overhead Press
Round 8 – Bobby Hurleys
Round 9 – AbClaps
Round 10 – Burpees

MARY:
AbClaps aren’t that great of an exercise

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. We need to be constantly reminded of our mission so we know who we are and why we’re here. The same is true in your life. What is your mission? Can you articulate your mission clearly?  Probably worth spending some time to craft it, so it rolls off your tongue..

Frozen Truckers

THE SCENE: clear sky, 10 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO, 25 SSH IC, 15 merkins IC, 15 Tempo squat IC

  • THA-THANG:
    Mosey to the soccer field where pax buddied up and took a lap around the field, on the side lines they wounded dragged to the corners and did 10 diamond merkins and on the end lines they fireman carried, stopping at half field to also do 10 diamond merkins.
  • on the second lap they sprinted the side lines and lunged the end lines, stopping at the corners and half field to do 10 ranger merkins.
  • we  then did 7’s across the field with burpees and smurf jacks
  • PAX then circled up on the center field where we did flutter kicks IC while one at a time they would run to the bleachers and do 10 dips, every other time someone finished dips PAX that were circled up would switch to a different core exercise (box cutters, LBC, ect.)
  • mosey once around the field.
  • PAX lined up on the end line and ran across the field stopping at every line and doing 7 BBS, and then back across the field doing ranger merkins
  • mosey once around the field
  • PAX again lined up on the end and did the same this time with 7 dry docks and back across doing 7 monkey humpers
  • mosey back to AO

 

MARY:
we did 3 minutes of boat canoe on my count followed by 25 box cutters IC
COUNT-OFF & NAME-O-RAMA
10 PAX no FNG’s
CIRCLE OF TRUST/BOM:
I shared how this time of the year for me at work is can be more stressful than normal and how I often times find myself complaining about my day to my wife. Being the amazing wife that she is she reminded me of how the Lord sends us blessings that the enemy will try to steal. I told the PAX how prevalent complaining is to people in our society and how it works to steal our motivation and drive to appreciate God’s blessings and to complete the things that God has planned for us. This is especially true in a group setting, one person starts complaining and it will spread like fire through the group robbing the group of its motvation to complete the task at hand.
MOLESKIN:
prayed for Iceman’s family member who suffered a stroke and also for Tank’s foot to heal.
ANNOUNCEMENTS:

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

Every Minute on the Minute

THE SCENE: 19 degrees and cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins
THA-THANG:
EMOM

  • KB Swing
  • Jump Rope
  • Sandbag Squat
  • Burpees
  • L-Sit
  • Mountain Climbers
  • Candlestick Jump Ups
  • Inchworm

MARY:
Plank-O-Rama for a long while…
20x Flutter Kick
20x Box Cutters
10x American Hammers

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We talked a bit about managing the things within your control and not worrying about those that are beyond your influence.

2018 Grit

THE SCENE:   9.   That right n-n-n-n-nine  d-d-d-degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 30
  • Merkins x 10
  • Squats x 15 (4 count)

THA-THANG:

  • Mosey to steep hill where the boats used to be parked
    • 11’s:   burpees at top / squat jumps at bottom
  • 2 laps around boat dock parking lot.  Stop at each light pole for exercises Route 66 style.
    • Lap 1:  Iron Mikes
    • Lap 2:  Big Boy Situps

MARY:

Round Robin:

  • Bartman:  Box Cutters (4ct) x 20
  • Ratchet:  Side Crunch (4ct) x 10 each side
  • Tweet-E:  Peter Parker
  • Mayberry:  Floor Wipers (4ct) x 20
  • La-Z-Boy:  Mountain Climbers (4ct) x 20
  • Cash out with AMRAP Merkins for the last 20 seconds or so

COUNT-OFF & NAME-O-RAMA
5 PAX:  Ratchet, Tweet-E, Mayberry, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:

A few months ago La-Z-Boy talked about a book he was reading at one of his BOMs.  The book was about Grit and the impact it has on people’s success.  I think Grit is an appropriate topic as we begin 2018.  Whatever your new year resolutions and goals are – at some point you are going to face adversity in achieving them.  That’s where Grit comes in.  When challenges arise, will you give up or dig down deeper and press forward?  I encourage all of the Knoxville PAX to spend some time thinking about this.  When you’re tired, when you don’t feel like getting out of bed, when its cold, when its hot, when your kids are on your last nerve, when your boss doesn’t understand, when you’re mentally exhausted, when you’re looking for a new job, when you’ve tried all options and still aren’t making progress…..you get the idea.   In all of those situations and more it takes GRIT to stay the course.   Gritty wishes to all as we begin a new year together!

MOLESKIN:
Hats off to the Dog Pound crew today.   It definitely took some Grit to show up in 9 degree weather.  Tclaps brothers!

ANNOUNCEMENTS: