F3 Knoxville

D-Day Memorial Beatdown

THE SCENE: Cool but not cold
F3 WELCOME & DISCLAIMER

“Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I will be your Q this morning”

“I am not a professional & you are here on your own volition – which means I don’t know any injuries you may or may not have.
– As every morning – safety is always number one – if you need to modify any of the exercises we do this morning – do it, you will not be looked down on and I cannot make that more clear.
– You will leave a better man than when you woke up this morning – if you’ve ever been to F3 you know this – no man left behind – no man left the same
– HOWEVER What you do in the next 45 minutes is up to you. That is the only thing you have control over. You’re here.
– Just like June 6th, 1944, you’re not here for you, you’re here for them (all pax)
– Dwight D. Eisenhower called the D-Day a crusade in which, “we will accept nothing less than full victory.”
– That’s our thesis this morning. “

1) Lock in & Be loud (when we do a cadence – sound off like it’s the last breath you got)
2) DFQ: Don’t Freaking Quit. Don’t Quit on yourself – don’t quit on the men around you.


WARM-O-RAMA:

SSH: 20 x 4 (in cadence)

Cherry-Picker: 10 x 4 ( in cadence)

Half-Burpee: 10 x 4 (in cadence)
– 1) drop down to plank
– 2) bring legs in
– 3) push legs out
– 4) back up to stand

Merkin: 20 x 4 (in cadence)

Flutter Kick: 20 x 4 (in cadence)

Baby Arm Circles: 12 x 4 forward & 12 x 4 backward

SSH: 10 x 4 in cadence

THA-THANG:

  • Mosey to Cardiac Hill
    • Take the baby hill as a team
  • Cardiac Hill (3+ charges)
    • Mosey down Cardiac
      • Identify key points of contact
    • Gather at bottom fo cardiac
    • Q identifies ways to get up cardiac (path or rough it)
    • CHARGE 1
      • Sprint to clearing
      • Battle buddy drag halfway up the hill – switch
      • Spring to top
      • hold plank
      • 10 – 1 count merkins (UP-DOWN)
    • mosey back down Cardiac
    • 15 SSHs in Cadence led by PAX members
    • CHARGE 2
      • Sprint to clearing
      • Army low crawl up to point of contact (tree)
      • Sprint to the top
      • hold squat until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • Mosey back down Cardiac
    • 15 SSHs led by PAX members
    • CHARGE 3
      • Sprint to clearing
      • Army low crawl or bear crawl to point of contact (tree)
      • sprint to top
      • hold plank until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 4
      • Sprint to the top full-ass, not half-ass
      • hold plank until 6 recovers
      • 10 x 4 SSHs led by PAX members
      • 10 – 1 merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 5
      • Form 2 lines
      • American Indian Run to the top
      • Mosey back in 2 lines to AO
  • ABS
    • American Hammers (duh)
    • Flutter Kick
    • Hello Dolly .

COUNT-OFF & NAME-O-RAMA

DogBite – Cozmo – Worm – Pringle – Snitch – Walkabout – Cheatsheet – CatGut – Mr. Jinxy – Redo – Cap’n Crunch – Pfeiffer- Ratchet – Proton – Carney – Ribbed – Fabio – AAA – Gibbler – Compost – Bunny – Savannah – Wallace – Hottub – Possum – SlimShady – Shocko – Dreamer – Woodshack – LightsOut – Butterfly – CodeBrown – Umbro – Steam

CIRCLE OF TRUST/BOM:

Gen. Dwight D. Eisenhower encouraged Allied soldiers taking part in the D-day invasion of June 6, 1944, reminding them, “The eyes of the world are upon you,” before they embarked on ” a great crusade.”

– it is so hard for us to remember how much has been sacrificed for us to be able to do this today. Think back to when you were 18 & idk what you were doing but I bet it wasn’t jumping out of a boat with bullets flying by your head and into your buddies.

– I think Eisenhower’s reminder of the eyes of the world are upon you still ring true for us today though. As Christian men – Men of Impact – the eyes of the world absolutely are on us and we are without a doubt on a crusade. Keep fighting the good fight and keep the faith. Like I said before you are better men than when you showed up this morning – and none of us would be here without the other.

Soggy, Post-Christmas Smackdown…

Conditions: 60 degrees, wet and rainy

THE THANG
Warm Up:
Side Straddle Hop x 20
Merkins/Push-ups x 10
Prisoner Squats x 15
Imperial Walkers x 15

Tour of the Parking Lot:
Bear crawl along the first side, lunge along the second side, bear crawl along the third side, then lunge along the final side (each side app. 20 yd)

Mosey to get coupons (two paver stones) then mosey to hill

Hill Work:
Got into groups of 3 for 5 rounds each of…
1 start at top with pavers, 2 at bottom.  While first person is running to the top of the hill the person at top is doing squats with blocks above head.  Person at the bottom is doing renegade rows with pavers.  All group members do 5 rounds.

Mosey to soccer fields with coupons.

Soccer Field Relays:
Same groups of 3 for 5 rounds each of…
First person takes the pavers and sprint to the other side of the field (app. 100 yd), does 10 curl-to-overhead press with pavers, leaves them there and sprints back.  While waiting two people alternate mountains climbers and speed squats.  Next person sprints and does 10 curl-to-overhead press and team alternates until all member have done 5 rounds.

Push-ups to 50:
15 standard
15 pike/dry dock
15 diamond push-ups
10 dive bombers

Mosey back to parking lot with pavers

Abs – Dealer’s Choice:
Flutter Kick – 15 count IC- Crawdad
Hello Dolly – 20 count IC – Roadshow
Russian twist – 20 count IC – Cap’n Crunch

COT led by Roadshow
Name-o-Rama
“Man in the Mirror” poem by Dale Wimbrow

BOM led by P-Nut

Moleskin
No amount of holiday indulgence could keep the men of Knoxville from getting work done in the wet, post-Christmas gloom this Saturday.  All the sitting and feasting of the past couple of days left the men hungry to get moving.  It was a great morning with Roadshow up for his VQ.  There were 7 FNGs and a couple of F3 brothers from other cities.  We worked hard, got better physically and then 19 headed to Coffeeteria at a local Panera Bread to workout the 2nd F.

The PAX in Knoxville continues to fan the flames and put the EH on the sad clowns of K-town. This group is passionate and hungry.  The PAX looks forward to 2016 (more workouts, new AOs, CSAUP events…) and continuing to give away what was given to us…F3 COUNTS!!

Strength and Honor,
Cap’n Crunch for Roadshow