Simmons – Page 19 – F3 Knoxville

MARSOC shortcard

October 10, 2019 Herbie

THE SCENE: Mostly Cloudy, 59°F, Feels like 59°F, Humidity 98%, Wind 0mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
LBAC 15x IC forwards and backwards
Little of this, little of that
Short mosey

THA-THANG:
MARSOC shortcard

30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
10 Chain breakers
30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists
Dips to exhaustion

Long mosey back to AO
MARY:

10x Gas Pumps
10x box cutters – Tuba
10x Freddie Mercury – Manilow
Ring of fire – feet elevated pushdown – Biohazard
10x BBS – Fast-n-easy
Boat/Canoe to finish – Simmons

COUNT-OFF & NAME-O-RAMA
Herbie, Tuba, Manilow, Biohazard, Fast-n-easy, Simmons
CIRCLE OF TRUST/BOM:

Talked through the 5 core values of F3:

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

Focused on the COT. This is a time to share our struggles, we don’t have to shoulder the burdens of life by ourselves. We have men who are willing to step beside us and aide in whatever way is needed.

MOLESKIN:

ANNOUNCEMENTS:
2nd harvest food drive

Brolympics Nov. 9

Charles Bronson is better than Chuck Norris

October 3, 2019 A-Rod

THE SCENE: 70 Degrees and not fall like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x 25 Each Direction/Each Position (4ct)

Imperial Squat Walker x 15 IC

SSH x 40 IC

Overhead Clap x 20 IC

4 Burpee OYO

3 Burpee OYO
THA-THANG:

Mosey to back parking lot

Charles Bronson: 50 reps of exercise then sprint to first cone and bear crawl to second. Run back to start and begin next exercise.

SSH
Push-up
Burpee
BBS
Jump Squat

Mosey to AO

Operation Gothic Serpent: 73 wounded and 19 killed October 3-6, 1993

24 Body Builders IC – Straight through

19 Body Builders – One for each man killed

MSG Gary Gordon (MH, PH)
SFC Randy Shughart (MH, PH)
SSG Daniel Busch (SS, PH)
SFC Earl Fillmore, Jr. (SS, PH)
MSG Timothy “Griz” Martin (SS, PH)
SFC Matthew Rierson (SS, BS, PH)
CPL James Smith (BS w/Valor, Oak Leaf Cluster, PH)
SPC James Cavaco (BS w/Valor, PH)
SGT James Joyce (BS w/Valor, PH)
CPL Richard “Alphabet” Kowalewski Jr. (BS w/Valor, PH)
SGT Dominick Pilla (BS w/Valor, PH)
SGT Lorenzo Ruiz (BS w/Valor, PH)
SSG William Cleveland Jr. (SS, BS, Air Medal w/Valor, PH)
SSG Thomas J. Field (SS, BS, Air Medal w/Valor, PH)
CW4 Raymond Frank (SS, Air Medal w/Valor, PH)
CW3 Clifton Wolcott (DFC, BS, Air Medal w/Valor, PH)
CW3 Donovan Lee Briley (DFC, BS, Air Medal w/Valor, PH)
SGT Cornell Houston Sr. (BS w/Valor, de Fleury Medal, PH)
PFC James Martin Jr. (PH)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The men of Task Force Ranger went into Somalia as a team, fought as a team, and no one was left behind.

MOLESKIN:

ANNOUNCEMENTS:

Birthday-less Birthday Q

September 26, 2019 A-Rod

THE SCENE: Partly cloudy 78 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x 34 (Each Direction, Each Position)

Imperial Squat Walker x 15 IC

SSH x 34 IC

OHC x 34 IC
THA-THANG:

Mosey to back lot

Kraken: 8 locations; 34 reps at each location; Make lap of entire lot before going to next location.

CDD
Narrow Squats
4 ct Flutters
Calf Raise Squat
4 ct Shoulder Taps
Alt Side Lunge (17 each leg)
Smurf Jacks
Push-ups

Mosey back to front lot

Apple Turnover: Bear crawl three parking stalls, flip over to crab walk for three stalls. Travel length of front lot.

MARY:
4 ct Flutters x 40 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Be engaged (Thanks for the words Cap’n)
ANNOUNCEMENTS:

48 Bottles of Beer

September 18, 2019 Natty

THE SCENE: warm, clear and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 24 SSH IC, 24 squats palm to ground IC, 24 Heel rises IC on the curb, 24 Chinooks IC (B), 24 OH Claps IC

THA-THANG:

Ran to Ist TN Parking lot to do 24 Burpees jumping over median strip in between each burpee

Mosey to Football field to begin the 48 quest for Natty’s 48th Birthday & Partner Up:

Bear Brawls 48 yds then switch and repeat back to goal line
Wheelbarrow 48 yards, switch and repeat to goal line and do 48 BBS
Sprint 48 yds then do 48 Plank jacks
Sprint to goal line and do 48 Freddy Mercury’s
Lunge walk 48 steps then sprint back to goal line & do 48 Merkins
Duck Walk 48 yds doing Hallelujahs (arms OH)
Sprint to goal line and do 48 Mtn. Climbers IC

Return to 1st TN Parking lot and finish the remaining 24 burpee jumpovers

Mosey to AO

MARY:
24 Gas Pumps IC, 24 Flutter kicks IC, 24 Pretzel Crunches IC (B)
COUNT-OFF & NAME-O-RAMA
9 HIMS in attendance: Natty, Simmons, Hamm, Fast-n-Easy, Fob, Biohazard, Oscar, Herbie & Snapper
CIRCLE OF TRUST/BOM:
Discussion on facing fears and letting people truly know and understand who you are, what you stand for and believe. In today’s world we are surrounded by negativity and personal attacks. Don’t hide under a shell, speak the truth and let go of the negative energy of fear and regret.
MOLESKIN:
Prayers for Natty’s mom’s husband’s health, Fast-n-Easy’s unspokens
ANNOUNCEMENTS:
Iron Pax Week 3 this Thursday

Have a Naturday (Don’t Mind if I do)

September 2, 2019 Natty

THE SCENE: Sticky, Muggy, and Warm for a beautiful Naturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbey’s, 11 T-Plank Arm Circles each direction IC (B), Cherry Pickers x 10 IC, Happy Jacks 5 sets IC, Tempo Squats x 10 IC
THA-THANG:
Mosey to the Rock Pile, Perform 5 Burpees then pick up a coupon

Indian Run w/ coupon to 1st TN Lot
Pick a partner and wheelbarrow the lot, then swap places & repeat
Bear Crawl the lot and return with crab walks, when complete Al Gore with coupon out in front until last HIM done
Mosey to Lifehouse lot w/ coupon and perform 20 Flutter kicks
Mosey to Norm Hill with a partner
P1 runs to top of hill and performs 3 8CT Manmakers while P2 does 100 BBS, 200 MKNS, 300 OH Press Squats w/ coupon, 400 Tricep raises with Coupon, 250 OH Arm SWING w/ Coupon while holding a squat
Run all the way back to rockpile to discard coupon
Run back to AO

MARY:
Gas Pumps x 10 IC, Flutters x 25 IC, Never Cross Dollies x 10 IC, Freddy Mercury x 20 IC.
COUNT-OFF & NAME-O-RAMA
14 HIMS, some of which chose the wrong size coupon/rock and lived to regret it
CIRCLE OF TRUST/BOM:
A little message about being true to yourself. Why would you want to be anyone else, just be a better you. You know yourself better than anyone. Pick the parts you want to change or improve and share it with those around you who you love and trust.
MOLESKIN:
Word of Advice, always watch the Q before selecting your rock size
ANNOUNCEMENTS:Get ready for Wk 1 of the Iron Pax Challenge!