F3 Knoxville

Tag: Tractor

Ruck friendly workout, not so much?!!?

THE SCENE:  dang near 60 degrees!!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

over head claps 30

merkins 10

Baby arms circles 10

squats 10

imperial walkers 10

THA-THANG:
Split into 2 groups 4×4

1-10 burpees swap stations

change the oil ( run the lot )

1-10 merkins swap stations

change the premium oil ( add the driveway )

1-5 burpees and merkins  swap stations

change the oil in a semi ( run the entire lot up on the greenway, and the small inside lot )

10-10 squats swap stations

change the oil ( reverse osmosis truck oil)

flower boxes,

step ups 20

lunges 20

MARY:
Flutter kicks, hello dolly, box cutter, Bruce lee
COUNT-OFF & NAME-O-RAMA
9!strong
CIRCLE OF TRUST/BOM:
Patience, have some, find some, use some!!
MOLESKIN:
Keeping Chaucer and Quamires mom in our prayers

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ruck Friendly Q

THE SCENE: 34 degrees cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pre-ruck with 5 weirdos

ALL EXERCISES PERFORMED WITH RUCK ON (UNLESS YOU DON’T OWN A RUCK THEN YOU GET A CMU).

Over head claps x 30 IC

Mtn Climbers x 20 IC

Tempo Merkin x 10 IC

8 Count Body Builder x 5 IC
THA-THANG:
Bear With Me x 2 Complete 1 through 5 the repeat 5 through 1.

  1. 10 yd bear crawl – 20 Squat
  2. 10 yd bear crawl – 20 merkin
  3. 10 yd bear crawl – 20 curls with ruck or cmu
  4. 10 yd bear crawl – 20 flutter (4ct)
  5. 10 yd bear crawl – 20 mtn climbers (4ct)

Aiken Legs Mosey to planters at school entrance

20 squat, 20 step up, 20 lunges (3 rounds)

Catalina Wine Mixer x10

Plank—>Pharaoh left arm then right—>last arm down first arm up—>merkin = 1 rep

MARY:
Murican Hammers with Ruck/CMU x 10 IC

Flutters x 30 IC Ruck overhead
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It is about to be a new year. Set your goals where you can reach them but be challenged. Be thankful for going to work. Put your family first. Do the hard task first each day.
MOLESKIN:

ANNOUNCEMENTS:

Wow that’s a lot of burpees!!

THE SCENE: 33 and cool AstroTurf
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill

2 burpees

Imperial walkers

4 burpees

Tempo merkins

6 burpees

Little baby circles

8 burpees

SSH

10 burpees

THA-THANG:

20yrd sprint 

10 BBS

20yrd sprint

10 merkins

20yrd sprint

10 Freddie Mercury 

20yrd sprint

10 CCD

20yrd sprint

10 burpees

Brickyard bearcrawl 10

5 burpees

Lunge 20yds

5 burpees

Hop 20yds

5 burpees

Bernie 

5 burpees

Beat crawl  20 yard

 5 burpee

Burpee broad jump

5 burpees

On the track teams of 2 lap one stopping at 1/4mile 5 burpees,  lap 2 same only 10 burpees

indian run two laps

MARY:

5/1 fast n easy makers to burpees

flutter kicks 10

hello dolly 10

COUNT-OFF & NAME-O-RAMA
Norm, A Rod, Switchgrass, Chaucer, Herbie, Hamm, Simmons, Tractor, Fast-n-Easy
CIRCLE OF TRUST/BOM:
God said No
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Brickyard Biscuit Bear

THE SCENE: 31 degrees, cold, quiet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15,

LBAC IC x 15 (forwards and backards)

Overhead Claps 4-count IC x 20

S.S.H. IC x 15

THA-THANG:
PAX grabbed their CMUs for slowsey from AO to the sidelot. Between each 3rd parking stall were 30 reps of 5 different exercises. PAX bear crawled with CMU (pushing or  sliding) to each stall completing the exercises.

  • 1st stall – Merkins
  • 2nd stall – Carolina Dry Docks
  • 3rd stall – 4-Count Mountain Climbers
  • 4th stall – 4-Count SSH
  • 5th stall – Squats

After completing 1 round, run 1 lap around lot. After completing 2 rounds, run 2 laps, and so on. PAX finished 5 rounds.

MARY:
Moroccan Boat Party IC x 20

COUNT-OFF & NAME-O-RAMA
A-Rod, Erector, Vagabond, Switchgrass, Herbie, Tractor, Tuba, Spotter, Chaucer, Pabst, Fast-n-Easy

CIRCLE OF TRUST/BOM:
Mark 9:50 tells us “Salt is good, but if it loses its saltiness, how can you make it salty again? Have salt among yourselves, and be at peace with each other.” F3 men  provide encouragement and support for one another to help keep our “saltiness.”

MOLESKIN:
Prayers for Oscar and Simmons, Mr. Wedgie, and Belding this week

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Brickyard Redux

THE SCENE: 53 Degrees, Uber gloom
F3 WELCOME & DISCLAIMER

This is same Q as 12/2/17. Let’s see how much more we can do that day one!
WARM-O-RAMA:
Pre-Ruck/Run warm up 3.0 miles (10 weirdos)

BAC x 10 ED

SSH x 60 IC (Belding wanted 100)

Tempo Squat x 10 IC

Tempo Merkin x 10 IC

Happy Jack 4 Rds
THA-THANG:
Ascending Curb Crawl: Powell HS driveway. Crawl from curb to curb with decline merkin at each curb. Increase number of merkin each time across driveway until reaching 13 merkin.

Mosey to back lot.

Kraken: Complete first exercise at each station, complete lap around stations and start first exercise at next station. Complete exercises in order.

  • Station 1: Squat, Jump Squat, Smurf Jack x 10 reps for each
  • Station 2: BBS, LBC, Flutters (4 ct) x 10 reps for each
  • Station 3: Merkin, CDD, Shoulder Taps x 10 reps for each
  • Station 4: Mtn climbers (4ct), Peter Parker (4ct), Hello (?) Dolly (4ct) x 10 reps for each

Mosey back to front lot

Burpee Dan: 1 Burpee: 4 lunge, 2 Burpee: 8 lunge etc. from one end of parking lot to other.

3.0 miles total

MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is about helping each man in the PAX be better. Not just physically but in being a leader. We help each other be leaders in our home, work, and community. This PAX has done that well over the past year and will continue to excel at encouraging and promoting leadership in 2019.
MOLESKIN:

ANNOUNCEMENTS: