F3 Knoxville

Tag: Veep

Weary and Heavy Laden

  1. THE SCENE: Mid 30s and breezy with some snow flurries in the air
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 SSH IC

20 Good Mornings IC

LBACs 10 T-up, 10 T-down

Mosey to see the layout

THA-THANG:
Carrying your favorite CMU, run/jog/walk/trudge/crawl the south loop of path from the Grinder around to the Troll Bridge and back to the Grinder, stopping to complete exercises at marked locations.  Complete as many laps as possible in the allotted time, start over if you reach Beast Mode.

1st Stop: MERKINS/SQUATS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

2nd Stop: WW2s/ALGORE

10/HOLD 20 COUNT LAP 1

20/HOLD 30 COUNT LAP 2

30/HOLD 40 COUNT LAP 3

20/HOLD 30 COUNT LAP 4

10/HOLD 20 COUNT LAP 5

3rd Stop: CMU BENT ROWS/DRY DOCKS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

4th Stop: 2 CT MTN CLIMBERS/CMU CURLS

10 LAP 1

20 LAP 2

30 LAP 3

20 LAP 4

10 LAP 5

5th Stop: 5 X BLOCKEES ON THE GRINDER each lap

MARY:
20 x Flutter Kicks IC

20 2 Ct Heel Taps OYO

10 Cherry Pickers IC

Mosey a full lap of AO (because rookie)

Pidgeon Pose stretch hold for 20 each leg

30 Butterfly Sit-ups OYO (WW2 with butterfly down south)

10 4 Ct Plank Ups IC

10 4 Ct Shoulder Taps IC

COUNT-OFF & NAME-O-RAMA
One FNG joined the HIMs today, welcome to Spurt (Jesse Cartegena)!
CIRCLE OF TRUST/BOM:
Times are strange and life can be bewildering.  Some may relate when I say I’ve felt weighed down and tired lately.  Jesus said “Come to me all who are weary and heavy laden, and I will give you rest…” and “My yoke is easy and my burden is light.”  Consider that he was a carpenter, and one task he probably engaged was to make yokes for livestock.  Unbalanced weight makes the work hard and painful (like running with a CMU on your shoulders or in your arms).  When the weight is distributed on a well-fitted yoke (like a ruck or weight vest), the burden feels lighter and the work seems easier in comparison to the unbalanced load.  We men are made to carry burdens, to carry our brothers and family with us through good times and bad times, to lead with integrity.  Jesus will make the load bearable for each of us, when we submit to him and let him fit the yoke properly.
MOLESKIN:
ANNOUNCEMENTS:
Blood Drive at Lakeshore on 29 Jan

CSAUP at Lakeshore on 30 Jan

MWF 0530 OTBs at Sandy Springs (AKA Cougar Valley) in preparation for Arsenal AO kickoff in March

Moses is working on a Beer Ruck around Maryville, details to follow

Table Side Guacamole

THE SCENE: 27 degrees and dry

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

TEMPO MERICAN

TEMPO SQUAT

Mosey lap around apex

THA-THANG:

  • 21’s CMU curls: 7 from bottom to half way, 7 from half way to top, 7 full range
  • 5 blockees
  • 10 box jumps
  • 15 CMU swings
  • Overhead block lunge half way down the grinder
  • mosey to pull-up bars
  • 5 burpee pull-ups
  • mosey around apex back to grinder to retrieve your CMU
  • rinse and repeat

MARY:
Flutter kick in cadence for 2 minutes
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We live in a world of obsession. Obsession about our workouts, our jobs, our sports, our hobbies, etc. I feel convicted to have that same obsession to follow Jesus and put the same effort to furthering His kingdom.

Ye Old Beatdown

THE SCENE: a little damp. A little cold. Perfect for a Ye Old.
Ye Old F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 4ct merkings, 10 4ct squats, 20 4ct LBCs

Indian run to plato of pain. Leader carries the sword.
THA-THANG:
Take the castle. One pax runs to the top of the plato of pain with to sword and shouts huzzah three times while rest of the pax does the following on repeat. Do until each pax has taken the hill.

To demoralize the enemy… 20 4ct monkey humpers, 20 4ct pickle pounders, 20 dry docks

RUN AWAY!

same thing but do 20 squats, 20 merkins, 10 side tri rise on each side.

Indian run

11s pull-ups and grinders

5 min AMRAP 10 thrusters, 20 cmu swings, 30 curls

7s diamond merkins and box jumps

MARY:
20 4ct flutter kicks, 20 4ct superman jacks, cash out, 10 4ct calf raise, 10 more toes in, 10 more toes out. Hold squat until time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The code of chivalry is good, but looking back and wishing things were like they were is unwise (Eccelsiastes 7:10-14). Sometimes, when things are crazy, it’s tempting to simplify and vilify. But the truth is we don’t know it all because that’s not our place. It’s God’s place. So it’s our job to seize the day, good or bad, and do the right thing as best we’re able. Just let go of the rest and leave it with God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kinetic Phonetics

THE SCENE: Cold and breezy, many fingers went numb…. 15 PAX plus two 2.0s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, some Hot Feet with LBACs, then LBACs without Hot Feet, Cherry Pickers, false start Tha-Thang, then short mosey to explain exercise
THA-THANG:

Partner sets working through Alpha, Bravo, Charlie, and Delta rounds. One PAX performs a primary exercise for prescribed reps while other PAX performs the alternate exercise while they wait.

We did two different Alphas and two different Bravos, one on either end of the Grinder, then progressed to Charlie and Delta evolutions.  PAX paired off, pairs went to either side of the Grinder to begin:

PAVILION END OF GRINDER:

ALPHA – 2 SETS Each Exercise

PRI Tempo Merkins: 10 reps

ALT Al Gore

PRI Bent CMU Row: 10 reps

ALT Hold Iron Cross

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise

PRI CMU Deadlift w/Overhead Press:  10 reps

ALT Hold Superman

PRI Globe Jumps:  5 reps (4-count)

ALT V-Ups AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

PULL-UP BAR END OF GRINDER:

ALPHA – 2 SETS Each Exercise:

PRI Pull-ups:   10 reps

ALT Iron Mikes AMRAP

PRI Burpees:   10 reps

ALT LBCs AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise:

PRI Tricep Dips:   10 reps

ALT Good Mornings AMRAP

PRI Pike Merkins (Dry Docks):   10 reps

ALT Squats AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

CHARLIE – 2 SETS Each Exercise

PRI Groiners:   10 reps

ALT Imperial Squat Walkers AMRAP

PRI Swan Divers (plank arm extensions on swings):   10 reps

ALT High Knees AMRAP

PAIR RETURNS TO GRINDER FOR DELTA

DELTA – 2 SETS Each Exercise

PRI Bear Crawls:   Round Trip between BB goals

ALT Monkey Humpers

PRI Squat Jumps:   10 reps

ALT Hold Plank

IF TIME REMAINS, BEGIN ALPHA AGAIN….

MARY:

20 WW2s OYO

20 2-Ct Heel Taps OYO

IC Alphabets, ABCD twice (double tapped…)

15 Double Shoulder Taps IC

15 2-ct Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Things were tough last year, and this year is turbulent so far.  Many are dismayed, but men of faith can look to God’s word for encouragement and challenge:

Philippians 3:12-16 – Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus. Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. Only let us hold true to what we have attained.

Gen Hal Moore (Air Cav Commander in Vietnam, Author of We Were Soldiers Once and Young) wrote that no matter how dire your situation, there is always one more thing you can do to increase your change for success.  And after you do that one thing, there’s always one more thing.

Faithful men can put these two messages together, and the outcome is we always do what we can to serve and trust God, no matter what.  Never give up the faith.

MOLESKIN:

ANNOUNCEMENTS:

OTBs at Sandy Springs 0530 M/W/F to prep the battlespace for AO kickoff

Compound Beat Down

THE SCENE: Warmed up a bit. Had a little sky sweat. Just enough to keep you cool. It was nice. Then out of no where there was a high speed chase of a motorcycle and like twelve cop cars! It was nuts!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20 IC SSH, 10 IC Merkins, 20 IC Flutter Kicks, and 10 IC Squats
Warm-up lap around the parking lot, butt kicks on side, high knees one side, side shuffle one side, sprint one side

THA-THANG:
Do 1 of each on round 1, run a lap, 2 on round 2, 3 on 3, etc. up to 10 (if you can make it that far). Run the small lap between each one, and Burnie the little hill next to the steps

  • Hand Release Merkin, Merkin, Clap Merkin equals 1 rep
  • LBC, BBS, WW2
  • Get up, squat, squat jump
  • Bent row, upright row, CMU swing

It’s a compound movement, so don’t just do all your LBCs then all your BBS. If you’re on round 5 do a LBC, BBS, then WW2 in that order, 5 times.

MARY:
21 IC Normal box cutters, 21 IC superman box cutters (draw with your hands, and keep your feet up), LBCs to cash out

COUNT-OFF & NAME-O-RAMA
twelve PAX and one 2.0

CIRCLE OF TRUST/BOM:
Scout is going to Basic next week, so I wanted to share something basic. When asked, “What is the greatest commandment”, the greatest man who ever lived (King Jesus) said, “Love the LORD your God with all of your heart, all of your soul, all of your mind, and all of your strength.” He also gave us a bonus, “The second is like it, to love your neighbor as you love yourself.” Love God. Love others. Loving others is going to look different when we are loving a boss or a superior officer than when we love our kids or spouse. But we are empowered to love in all those different ways when we keep the first commandment the first and most important thing. God made that the greatest commandment for a reason, its because it’s what we are made to do. We most reflect the image of our creator when we are loving like He loved.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
OTB tomorrow at Sandy Springs. Don’t be a square