F3 Knoxville

Tag: Shooter

Ribbed’s route 66 at the Dog Pound

THE SCENE: A Nice Cold 34 Degree and clear.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

  • SSH 25x
  • Tempo Squats 15x
  • Baby Arm circles 14x
  • Some of these and some of those

THA-THANG:
Mosey to the parking area in front of the trailer.

  • Route 66 with Start Jax
    • waiting for the 6 with hello dollies
  • Ribbed’s 66
    • 10 Burpee’s at first list
      • backward lunge to next light
    • 10 tempo squats next light
      • hello dollies 10x
    • 10 American hammers 4count
      • High needs to the next light
    • 10 Burpee’s
      • berny sanders to the next light
  • Route 66 from the far side of the parking loop.
    • Iron Mikes
  • 11’s in the small loop
    • American Hammers out to Carolina Dry Docks

Mosey to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Parents, if your eyes ever see or your ears ever hear the sin and weakness of your children, it’s never an accident, it’s never a hassle, it’s never an interruption; it’s always grace.
-Paul David Tripp-

The non-CSAUP beat down

THE SCENE:  Warm & wet

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Hand release merkins x 10
  • Tempo squats x 10
  • LBAC fwd/bckwd
  • this/that stretch

THA-THANG:

  1. Mosey to concrete bleachers
  2. 11’s on the hill:  burpees at top / derkins at bottom.   Must box jump up the bleachers each trip up the hill.
  3. Mosey to soccer field
  4. Suicides the long way.  Perform 2,4,6,8,10,12 reps at each line.
    • round 1: Merkins
    • round 2: Lunges
  5. Mosey to playground
  6. More 11’s.   Start at top of hill by new bathrooms.  Squats at top / pullups on playground equipment at bottom
  7. Mosey back to AO

MARY:

  • Box cutters x 20
  • Boat / Canoe
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
6 strong!  La-Z-Boy, Deadhead, Shooter, Cosmo, Bartman, Cornhole (FNG)

CIRCLE OF TRUST/BOM:
I’ve shared the same BOM at my last 3 Q’s because it continues to stay on my mind:  are you pursuing things in your life that ultimately matter or are you succeeding at things that don’t matter?

 

MOLESKIN:
Special prayer of safety for those at the CSAUP event today.

ANNOUNCEMENTS:
Hardship Hill – May 19

Not everyone has 6 inches

THE SCENE: Perfect… you know what that is

WARM-O-RAMA:
SSH x 20 IC

Mike Phelps OYO

Arm Circles

Merks x 10 IC

Potty Mosey

30 secs of own choice

THA-THANG:
Indian Run to Matterhorn

Flutters IC….. car interrupted so idk how many

  • Partners   1 runs while the other does 20,20,20 (Merks, Squats, BBS) 3 sets
  • Mosey to lil hill
  • 7s  Burpees and Squats
  • Mosey to the court with a duck walk at the end

Alligator 1/2 Inch worm 1/2 Lunge back

30 sec Wall Sit

We done

MARY:
I don’t know Mary well enough I guess.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple weeks I have felt a bit flat. Things for the most part of gone well. For some reason I have felt a little disinterested in things I usually like. I have been a little more cynical lately. I could not figure out why. I was listening to Joe Rogan’s podcast and he had David Goggins on the podcast. Goggins was explaining what went wrong in his life after he left the airforce, although I think he would say this was a theme of his entire life. He said, “The more comfortable I was, the more uncomfortable my mind was.”

I think that this is true for people. I know it certainly is for me. The last couple of weeks I have not been posting as much and I really think that is why I was feeling off. Getting up in the morning and embracing the suck makes everything better for my day. To make a lateral step I think it relates to the idea that being strong is not about succeeding, it’s about accepting the suffering continuously. So, I would like to thank all of you for posting and being a part of this great community. I am approaching a year in F3, and I think this has been one of the better years of my life. It would not have been without the opportunity to go out and suffer every morning with you all. Cheers!

MOLESKIN:

Podcast link with Goggins
ANNOUNCEMENTS:
CSAUP Next Weekend Alcoa   Moses is your guy for that if you have Qs, or hit up one of those other Alcoa hunks for details

Lots of Pee Breaks

THE SCENE: 44, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 43 IC, waiting on Mayberry

Windmills x 10 IC

Imperial Walkers x 10 IC

10 Burpees OYO
THA-THANG:
Break into 2 teams

Team 1 does 5 burpees while team 2 starts the mosey.

Team 2 Mosey long way to soccer field at Watt Rd.  Stop at each light and do 5 merkins (total of 80)

Team 1 follows after the burpees.  Team 2 did their 5 burpees at the field while waiting on team 1.

BLIMPS relay

One team member runs length of field and back while rest of team completes AMRAP of the following;

Burpees

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

_____________________________________________________

11’s across width of field.  Derkins and Groiners

_____________________________________________________________

Escalator variant – do exercise A, run a lap around the field, at same corner do exercise A and B, run another lap…repeat for the four exercises

A – Burpees x 5

B – Merkins x 10

C – Squats x 15

D – BBS x 20

Once complete we went down the escalator starting with 20 BBS, run a lap….repeat.

________________________________________________________________________________

Mosey back to AO by way of the upper field, stopping at each light post and doing 20 Squats

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ratchet involved with organization that helps homeless teenagers and young adults, pray for them

Deadhead on job transition

United weekend being a blessing
ANNOUNCEMENTS:
CSAUP next week

Shoulder Day Saturday

THE SCENE: mid-40s – wet ground but we dodged the rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20 IC
  • Rockettes x 10 IC
  • Temps Squat x 10 IC
  • 10 Burpees OYO

THA-THANG:

  1. Mosey to one end of the parking lot.
    • Bear Crawl 11’s
      • Dry docks on one end / Peter Parker Merkins on the other end
      • Always face same direction while bear crawling (crawl backward coming back to start)
  2. Mosey to CMU stash
    • CMUs have gone missing….audible!  Battle buddy up for some DORA.
    • Partner A does exercise below while Partner B runs to bathroom and completes 5 burpees.
      • 200 Squats
      • 200 Merkins
      • 200 Box Cutters
  3. Mosey to paved hill by the playground
    • Backward bear crawl up the hill
    • At top of hill find a spot on the wall
      • 1 minute wall squat x 2 rounds
      • 1 round of single leg wall squat (10 seconds on/off per leg)
    • DORA Calf raises x 200 while battle buddy does 10 pullups on bar
    • Inchworm merkin back down the hill
  4. Mosey back to AO

MARY:

  • Flutter kicks x 20 IC
  • Hello Dolly x 20 IC
  • Peter Parker

COUNT-OFF & NAME-O-RAMA
9 total:  La-Z-Boy, Mayberry, Shooter, Sweeper, Deadhead, Landline, Cosmo, Pirate, Bartman

CIRCLE OF TRUST/BOM:

Have your wife’s back.  My wife and I had a fight this week that centered around her feeling that I didn’t have her back in a certain situation.  The scenario had to to with our kids and I basically let her be the “bad cop” without stepping in to help her out.  Lesson of the week:  cover your wife’s 6 at all times!

MOLESKIN:
ANNOUNCEMENTS:

  • CSAUP event at Alcoa – February 24th
  • Hardship Hill OCR – May 19th.