F3 Knoxville

Tag: Toad

ABC’s and Frisbees

THE SCENE:  70ish and soupy humid

F3 WELCOME & DISCLAIMER

WARM UP:

 

25 SSH

15 Slippery Dip Cans

15 Reverse Lunges

15 Squats

25 SSH

 

MOSEY:

 

THE THING:

 

ALPHABET CHALLENGE (30 minutes)

 

# – Side Shuttle Hops 26 in cadence

A – One Minute Plank

B – 26 Burpees

C – 26 Lunges in cadence

D – 26 Air Squats civilian count

E – One Minute Superman

F – 26 Merkins civilian count

G – 26 Plank Jacks civilian count

H – 26 Shoulder Touch Planks in cadence

I – One minute Squat Hold Punches

J – 26 Bicycles in cadence

K – 26 WWII Sit-ups civilian count

L – 26 Apollo Ohno’s civilian count

M – 26 Broad Jumps

N – One minute high knees

O – 26 Merkins civilian count

P – 26 Mountain Climbers in cadence

Q – 26 American Hammers in cadence

R – One minute wall sit

S – 26 Heels to Heaven civilian count

T – 26 Sit Up Punches civilian count

U – 26 Dollies civilian count

V – 26 Diamond Merkins civilian count

W – 26 Step Ups in cadence

X – 26 Derkins civilian count

Y – 26 Dips civilian count

Z – One minute flutter kicks

 

MOSEY:

 

FRISBEE CHALLENGE (no Mary):

COUNT-OFF & NAME-O-RAMA
12 and a 2.0
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Memorial

THE SCENE: Partly cloudy, 61 degrees F., 86% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out front hand claps, Imperial squat walkers.
THA-THANG:

Do the following in sequence as shown starting at Station 1. Reps start with 23 for each exercise and decrease each round to 20, then 15, and finally 10.  Total for each exercise is 68.
Station 1.

  • Merkins
  • WWII Sit ups
  • Iron Mikes

Bear Crawl 20 yards

Station 2 (with CMUs)

  • Thrusters
  • Upright rows
  • Russian swings

Run 0.22 mile loop back to Station 1.

Mosey to Waxjob Hill and do a quick round of 7’s.  Start with 1 burpee at the bottom and run up to do 6 burpees at the top.  Total burpees to Rx is 42.

Bernie back to the AO.

MARY:
Flutter kicks, Big boy sit ups, flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA
8 HIMs and two, 2.0s ( Nato and Gino)
CIRCLE OF TRUST/BOM:

Memorial Day Quotes (Wanted to extend our contemplation for those you paid the ultimate price for our American freedom.)

Courage is almost a contradiction in terms. It means a strong desire to live taking the form of a readiness to die.” – G.K. Chesterton

“There is nothing wrong with America that cannot be cured with what is right in America.” – Bill Clinton

“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.” – Gen. George S. Patton

“Patriotism is supporting your country all the time, and your government when it deserves it.” – Mark Twain

“But freedom is never more than one generation away from extinction. We didn’t pass it on to our children in the bloodstream. The only way they can inherit the freedom we have known is if we fight for it, protect it, defend it and then hand it to them with the well-thought lessons of how they in their lifetime must do the same. And if you and I don’t do this, then you and I may well spend our sunset years telling our children and our children’s children what it once was like in America when men were free.” – Ronald Reagan

“The soldier, above all other men, is required to practice the greatest act of religious training – sacrifice. In battle and in the face of danger and death, he discloses those divine attributes which his Maker gave when he created man in his own image. No physical courage and no brute instinct can take the place of the Divine help which alone can sustain him. However horrible the incidents of war may be, the soldier who is called upon to offer and to give his life for his country, is the noblest development of mankind.” – Douglas MacArthur

The last one is from a speech by General MacArthur given to West Point Cadets on May 12, 1962.  It was his last major speech entitled Duty, Honor, Country.  In less than two years he was dead at age 84.  If you have about 10 minutes, I strongly encourage you to read the entire speech.

MOLESKIN:
Pray for travel mercies for Taco and his family this week.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ginder is for grinding

THE SCENE: the air was warm. The sky was dark. The moon was full.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Little Baby Arm Circles (both ways), follow the leader lap.

Simba count ups to 8. Bear crawl back

Broad jump/Al Gore count ups to 8. Overhead cmu lunge back.
THA-THANG:
4 lines: 5, 10, 15, 20 reps

Start at 5 rep line, bear crawl between lines when going toward pull-up bar. After 20, run to pull-up bar for 5 pull-ups and run back to 20 rep line. Work back down to 5 crab walking between lines this time.

PAX choice workouts: BBS, Thrusters, Merkins

MARY:
Circle of fire type thing. Everyone feet up while 1 PAX runs around pushing everyone’s feet down, then the next goes, etc.

Superman swims for time.
COUNT-OFF & NAME-O-RAMA
12 dudes
CIRCLE OF TRUST/BOM:

Psalm 1 written from memory

Oh the joys of those who do not follow the advice of the wicked

Or stand around with sinners, or join in with mokers.

But their delight is in the law of the Lord

And they meditate on it day and night.

They are like trees planted along the riverbank, bearing fruit each season

Their leaves never wither, and they prosper in all that they do.

But not the wicked. They are like worthless chaff scattered by the wind.

They will be condemned at the time of judgement. Sinners will have no place among the godly.

For the Lord watches over the path of the godly. But the path of the wicked leads to destruction.

Back to Drifter: I encourage you guys to memorize some scripture. It is the best way to meditate on it.

ANNOUNCEMENTS:
Don’t forget about off the chain!

Going back to beat down #1

THE SCENE: 60’s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey and Cherry Pickers and Arm Circles
THA-THANG:
Modified Route 66 ala Hammy 6/23/20

Mosey to the fountain area.  Split into 2 groups of 6.  One does Route # 1 while the other does Route #2.  When I call it we switch Routes.

Route # 1

  • 1 WWII, run to 1st light pole 11 Merkins
  • 2 WWII, run to 2nd light pole 10 Merkins
  • 3 WWII, run to 3rd light pole 9 Merkins
  • 4 WWII, run to 4th light pole 8 Merkins
  • 5 WWII, run to 5th light pole 7 Merkins
  • 6 WWII, run to 6th light pole 6 Merkins
  • 7 WWII, run to 5th light pole 5 Merkins
  • 8 WWII, run to 4th light pole 4 Merkins
  • 9 WWII, run to 3rd light pole 3 Merkins
  • 10 WWII, run to 2nd light pole 2 Merkins
  • 11 WWII, run to 1st light pole 1 Merkins

    Alternate 5 WWII and 5 Merkins until Recover is announced

Route #2

  • 1 Burpee, run to 1st light pole 11 SSH
  • 2 Burpee, run to 2nd light pole 10 SSH
  • 3 Burpee, run to 3rd light pole 9 SSH
  • 4 Burpee, run to 4th light pole 8 SSH
  • 5 Burpee, run to 5th light pole 7 SSH
  • 6 Burpee, run to 6th light pole 6 SSH
  • 7 Burpee, run to 5th light pole 5 SSH
  • 8 Burpee, run to 4th light pole 4 SSH
  • 9 Burpee, run to 3rd light pole 3 SSH
  • 10 Burpee, run to 2nd light pole 2 SSH
  • 11 Burpee, run to 1st light pole 1 SSH

Alternate 5 Burpees and 5 SSH until Recover is announced.

After you finish both routes go to Mt. Crumpit and do the following until Recover is announced.

Mt. Crumpit 7’s

  • 1 Dry Dock / 6 Box Cutters and going up the hill: run, Bernie, run, Bear Crawl, Run, Bernie

 

MARY:
Cashed out with 2 minutes of LBCs
COUNT-OFF & NAME-O-RAMA
12 Hims enjoyed the morning with a guest appearance of Pinocchio.
CIRCLE OF TRUST/BOM:
This was my 100 beat down and the 1st beat down I did on June 23, 2020 with Hammy on Q.  I talked about how much my life has changed since joining F3 from being a sad clown to strengthening my life in all 3 Fs.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Running Through Cards

THE SCENE: 61 and feeling nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 30

Tempo Squat IC x 10

CMU OH press IC x 15

THA-THANG:
Drop CMU at other end of Grinder and run loop from playground to Apex and back to Grinder. Return to Grinder and await card game with two decks of cards. Every time card is drawn, 2 Blockees performed for buy in before designated exercise. Exercises for cards as follows:

Cards 2-8: # of down and backs running width of grinder

Cards 9-10: thrusters

J: 10 burpee CMU jump overs

Q: Run loop we warmed up with

K: 10 down and backs

Ace: bear crawl, crawl bear width of grinder once

Joker: 5 dry dock, 5 wide merkins, 5 diamond merkin

*If done early with card, perform air squats until PAX ready to go*

MARY:
CMU OH flutter kicks IC x30

LBCs to close final 20 seconds

COUNT-OFF & NAME-O-RAMA
10 total HIMs
CIRCLE OF TRUST/BOM:
I grew up loving the Rocky movies. It was the underdog story that really interested me. Recently I was watching a video that referenced Buster Douglas and Mike Tyson fight where Mike Tyson was heavily favored. Mike Tyson was coming into the fight undefeated. Buster Douglas was knocked down in the 8th round of the fight and no one gave him a chance to come back in the fight. He kept swinging and knocked Mike Tyson out/ won the fight in the 10th round. With his back against the wall, knocked down on the mat and the whole world thinking he would lose, he kept swinging and prevailed. When life has us against the ropes and knocks us out, just keep punching because it’s not over.

When asked about what helped him keep going to win the fight, Buster Douglas said his mother gave him the motivation. She had just died but told Buster he would win and knock out Mike Tyson. Just remember there is always someone in your corner standing behind your punches no matter who may not believe in you.

MOLESKIN:

ANNOUNCEMENTS: