F3 Knoxville

JUCO Leg Day

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers
Baby Arm Circles Forward
Baby Arm Circles Backward
Arm Stretches


THA-THANG:

Indian Run to Sophomore hill
“El capitan” up hill (deep lunge with both hands on the ground)
Rocky Balboa (toe taps on curb)
20 pull ups on Handrail
60 Calf Raises toes pointed in, middle, pointed out  20 ea
Mosey To adjacent parking lot
Ascending Exercises at each interval.  7 intervals in total, ascending from 1-7.
Merkin/Bear Crawl at first stations
Monkey Humpers / Walking Lunges at second station
Groiners/Duck Walk at third stations
Pistol Squats (2 count, for each leg)/Bernie Sanders at final station
Mosey to parking lot
Suicides on parking lot
Mosey Back

MARY:

Windshield Wiper
American Hammers
LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40  Jesus’s most important commandments.  Love the Lord your God with all your heart and with all your soul and with all your mind.  And the second is like it: Love your neighbor as yourself.  All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior.  I am trying to embody the second commandment, but its a challenge I struggle with.  The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up.  Brolympics on the Horizon.  Judge Judy challenged JUCO to hit 40 people by year end.  Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend.  Last week they had 3.

Mogadishu Mile

THE SCENE: Partly Cloudy, 63°F, Feels like 63°F, Humidity 62%, Wind 2mph from NNW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 19x SSH IC
  • 19x LBAC Forward & Backwards IC
  • 19x Squats
  • Little of This, Little of That

THA-THANG:

Mogadishu Mile
4 rounds
19 CMU swings
19 CMU squats
19 CMU push-ups (one hand on CMU)
400 meter CMU carry

Always keep a hand on CMU, if you remove your hand from the CMU restart the round.

Descending bear crawls (start at 13 push-ups and reduce by one on each curb)

Elevens – flutter kicks to hammers to completion

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The symbolism of the “Mogadishu Mile”
  • You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your CMU during the run to symbolize the gear the soldiers carried.
  • 19 reps – one honoring each soldier of Task Force Ranger killed during the battle and the day after.
  • CMU Swings – as the soldiers held up their rifles the entire time
  • CMU Squats – as they sought cover behind anything available
  • CMU Push-ups – as they fell to the ground and had to get back up
  • Don’t let the CMU go – symbolic for the dedication the soldiers showed towards their creed to ‘not leave a man behind
On October 3rd, 1993, members of the 3rd Battalion, 75th Ranger Regiment and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment (Nightstalkers) and other SF units, went into the city of Mogadishu, Somalia to execute Operation ‘Gothic Serpent’, an attempt to apprehend key players in Mohammed Farrah Aidid’s dictatorship. While the initial mission went smoothly, things took a turn for the worse when two aircraft were shot down, forever coining the phrase ‘Blackhawk Down’. Determined to not leave a man behind, and also facing the task of securing the crash sites, Rangers and Deltas, scattered at several locations throughout the city, under heavy fire, most of them wounded, and low on supplies held their positions until the morning hours of October 4th.
As help from the 10th Mountain Division finally arrived, the armored vehicles could not accommodate all of the soldiers. At this point, some of them began their exit to a rally point on foot, under heavy fire, dehydrated and sleep deprived, all of them wounded in one way or another. This has become known as the “Mogadishu Mile”.

As men we don’t always rely on our brothers we have a need. We try to do things on our own. These men show us that when we let our brothers have our backs we can accomplish many things.

MOLESKIN:

ANNOUNCEMENTS:
Second Harvest Food Collection – Fia and F3
Brolympics II – Nov 9

Charles Bronson is better than Chuck Norris

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

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:

All arms NO legs

THE SCENE: 70 and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

M.A.R.S.

Picking cherries/bucket drop

MARS

Picking cherries/bucket drop

overhead claps

windmills

slow-tempo merkins

this/that

THA-THANG:
Bear crawl to each cone

25 merkins, CDD, Diamond, wise, ranger

over head claps, Moroccan Night club

crawl bear

25 merkins, CDD, Diamond, wise, ranger

Mosey across the lot,

bear crawl from dominos to orange peel, merkins at the 20s

crawl bear back,merkins on the 20s

atm

more over head claps, seal claps, cherries in the buckets

mosey back to the cones

bear crawl to the end of the lot no merkins

flower pots, 11s dips/derkins

MARY:
Ring of Fire with more merkins .

 

total of 306 merkins when it was all in
COUNT-OFF & NAME-O-RAMA

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.