F3 Knoxville

Tag: Tank

Smorgasbord of pain

THE SCENE: Actually quite nice around 43 degrees and clear. Warm up was quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 Jump Rope, around the world, 8s, halos, mosey around outhouse

THA-THANG:
The pre-Thanksgiving Smorgasbord

9 cones 20’ apart in a big L shape
1)Jump rope
2) Merican KB swings
3) Bent over rows
4) Goblet Squats
5) KB curls
6) BBS
7) KB cleans
8) Sumo High pulls
9) overhead press
Go 2 Rounds (qty of 25,15 except JR is always 100)
Drop KB at next cone and run or Bernie Sanders to end of cones and back to KB in a triangle pattern to do next exercise
Round 1 Running between Cones
Round 2 Bernie Sanders between cones

MARY:
Flutter kicks x35, Box cutters x15, dead bugs

COUNT-OFF & NAME-O-RAMA
3 Bartman, Bueller, Tank
CIRCLE OF TRUST/BOM:

Been a tough week with the wife relations. Been fighting over stupid things and stress makes things worse. I thought to myself, it would be easier if I was on my own. BUT….she is “my own” she is part of me as my wife. Scripture reads:

“In the same way, husbands ought to love their wives as they love their own bodies. For a man who loves his wife actually shows love for himself.”
‭‭Ephesians‬ ‭5:28‬ ‭

“No one hates his own body but feeds and cares for it, just as Christ cares for the church.”
‭‭Ephesians‬ ‭5:29‬ ‭NLT‬‬

“So again I say, each man must love his wife as he loves himself….”
‭‭Ephesians‬ ‭5:33‬ ‭

So when I get frustrated with my wife, I’m really getting frustrated with myself. I need to take care of her as I would take care of me. I haven’t been doing that lately.

MOLESKIN:
Small group but we got after it. There was a Frosty appearance as he rucked and did some PT off in the pound somewhere.
ANNOUNCEMENTS:
None

Tallest Tower Wins

THE SCENE:   Mid 30’s….cold!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Burpees x 10
  • OH Press x 10
  • This/that stretch
  • Cherry Pickers

THA-THANG:

  1. Split into 2 teams.  Each team had 4-5 CMUs, 4-5 pee rocks, a 70lb kettlebell and an 87lb steel gas can.  Mosey/ruck as a team to the paved hill by the restaurant carrying all of the team’s weight.  Once we reached the hill it was time to build some towers.  Each team had to climb the hill with all of their weight.  Once at the top they could drop 1 item of the team’s choosing and perform 3 burpees as a group.  Then take everything else back down the hill where the group performed 5 squats with whatever weight you were holding at the time.  Rinse & repeat until all weights have been left at the top of the hill.   Teams competed to stack the weight at the top of the hill into the tallest tower possible….tallest tower wins!  All in all it was a pretty good workout….each team made 11 trips up the hill carrying different amounts of weight.
  2. Mosey/ruck everything back to the AO.
  3. Suicide lottery for the remaining time.  There was a bucket filled with exercises.   PAX choose a ticket lottery style and we do the exercise on the suicide course.  The following were chosen:
    • Bear crawls
    • Nose Wipers x 5
    • CMU squats x 10

MARY:

  • 4 ct Flutter kicks holding CMU x 10
  • 4 ct Slutter kicks holding CMU x 10
  • Big Boys with CMU x 15
  • Peter Parker on the CMU

COUNT-OFF & NAME-O-RAMA
18 PAX:  Mayberry, Frosty, Sparky, Bowflex, Underhand, Zygote, Detention, Slide Rule, Flute Loop, Waxjob, Tank, Peach Fuzz, Booger, La-Z-Boy, Shooter, Smoker, Junk, Bartman

CIRCLE OF TRUST/BOM:

Ecclesiastes 4:12 talks about a chord of 3 strands and that it is not easily broken.  This is often talked about in light of marriage, which is absolutely correct.  We need a chord of 3 strands (husband, wife, Christ) to have the strength to endure all life throws at us.   But I believe the “3 strand” analogy also applies to other facets of our lives.  Friendships, work relationships, mentoring relationships…I could go on and on.   The question is:  are you allowing Christ to be a part of all of your relationships?  Are you squeezing him out so that there are only 2 strands, or are you letting him in to provide the strength of the 3rd strand?

MOLESKIN:

  • Lots of travel this week…I hope everyone stays safe on the road and enjoys the Thanksgiving holiday!

ANNOUNCEMENTS:

Roll Your Own Beatdown

THE SCENE:

Insanely warm for min-November.  About 50 with a decent breeze.  Weird overnight conditions – no dew at all.  Will have to rely solely on perspiration for evidence of commitment to the beatdown.
F3 WELCOME & DISCLAIMER
Standard welcome, 2 FNGs today!

WARM-O-RAMA:

  • Zero Burpees
  • SSH x30 IC
  • 2 Burpees OYO
  • TN rocking chairs x15 IC
  • 4 Burpees OYO
  • Forward Nose Wiper Merkins x10 IC
  • 6 Burpees OYO
  • Al Gore Tuck Jumps IC (I think we might have gotten 6
  • 8 Burpees OYO
  • Windmills x15 IC
  • 10 Burpees OYO
  • LBAC x15 each way IC

THA-THANG:
Blacksnake around the park, long way around to the playground, stopping halfway for 10 more burpees
At the playground: 1 and 1, 2 and 2, etc up to 5 and 5 of pull-ups and headstand pushups
Bernie up the hill and mosey to the soccer field. Partner up for a game of chance.

On a table are two dice, one white and one blue. White one specifies exercise, blue one specifies mode of transportation:
White

  • Squirkins x20 each
  • Pattycake BBS x35
  • Hi/Low 5 Burpees x15
  • Over/Unders x10 each
  • Partner Pistol Squat x15 each leg
  • Partner Leg Throwdowns x25 each

Blue

  • Wheelbarrow
  • Partner Drag
  • Partner Carry
  • AYG Sprint
  • Bear Crawl
  • Leap Frog

Roll both dice (doubles earns 5 burpees immediately – Only happened once), travel 30 yards as specified by Blue die, then do exercise specified by white. Return to the table, switching partner role for transport as necessary.  Plank etc. for the 6, R&R

Right before returning to the AO, we were at 45 burpees for the day (not counting the partner Hi/Low). Everyone crank out 5 more for the even 50, then mosey to the AO.

MARY:

  • Boat/Canoe (no rowing today.  Too hoarse to sing due to a cold last week…)
  • Hello Dolly x20 IC
  • Peter Parkers with Tank
  • Side Crunch x15 IC each side
  • Abbreviated Merkin Ring of Fire (Round of 5, then 4, no time for 3-2-1)

COUNT-OFF & NAME-O-RAMA
15 PAX strong, including 2 FNGs: Welcome to Steve Glenn – Mr. Clean (Respect) and Robert Alexander – Bratwurst
CIRCLE OF TRUST/BOM:
Last week I had the privilege of chaperoning my daugher’s 7th grade class trip to Washington DC.  Friday morning before we left we were able to attend the changing of the guard and a wreath laying with taps at the Tomb of the Unknown Soldier.  It’s one of the most moving things you can witness there in Washington, and if you can watch that without misty eyes and a lump in your throat you’re a harder man than I.  We shouldn’t isolate our thankfulness and gratitude to God and these honored dead to two days a year.  In some countries, the gathering we participated in today could have ended in jail or worse for us.  Let’s try daily not to take what we have been blessed with for granted, and pray for those that are in worse situations.
MOLESKIN:
I hate that everyone wasn’t able to make the GrowRuck, but barring that I can’t think of a better way to spend the morning. I missed everyone this week while I was hacking up my lungs! Hope you men can avoid the crud going around. Big props to Peach Fuzz for rounding out the burpees with an extra effort! Great drive from everyone this morning.
ANNOUNCEMENTS:
2.0 Workout this afternoon.

Burpee Sandwich

THE SCENE:   High 30s I think.  It was cold with an increasing amount of fog rolling in off the river.  By the time we finished the parking lot was a cloud.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the worlds
  • Figure 8s
  • Stretch

THA-THANG:
Burpee Sandwich.   Do the following exercises in order with 50 Jump Ropes between each exercise.

  • 25 Burpees
  • 30 Russian Swings
  • 35 Thrust Merkins
  • 40 Goblet Squats
  • 45 American Hammers
  • 50 Curls
  • 55 Lunges
  • 60 Wide Merkins
  • 60 Hip Raises
  • 55 Overhead Presses
  • 50 Big Boys
  • 45 American Swings
  • 40 Bent Over Rows
  • 35 Smurfjacks
  • 30 Diamond Merkins
  • 25 Burpees

MARY:
N/A it was part of the workout

COUNT-OFF & NAME-O-RAMA
3 PAX:  Tank, Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Husbands are to leave their parents and cleave to their wives.   Aside from God himself, our wives are to take precedence over friends, family, or anyone else.

MOLESKIN:

ANNOUNCEMENTS:

Barkley Returns!

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.