F3 Knoxville

Tag: Woodshack

Neuralyzer

THE SCENE: Clear and low 30’s. Our hair was freezing at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 4-ct IC

Lunge down grinder

Bear crawl back

THA-THANG:

Mosey to Suckmore the long way around the backside of the park

DRIFTERS COMPOUND

Do one rep of each compound exercise then run up the hill for increasing reps of burpees. Increase reps by one after each run.

HR Merkin/Merkin/Clap Merkin

Lunge each leg/Squat/Jump Squat

OH Clap 4-ct/Shoulder Tap 4-ct/Dry Dock

LBC 4-count/BBS/WWII sit-up

Go up to 10 reps

MARY:
Broga
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Talked about needing to use this time of year to reconcile with family and friends. We only get one shot at life. Forget what’s in the past and move forward toward a better relationship.
MOLESKIN:
Mt. Suckmore combined with Drifter’s Compound erased all our brains. We got upwards of 8 rounds and 2.5+ miles.
ANNOUNCEMENTS:

Old Man

THE SCENE: 33 degrees F, 93% Humidity, Snowing with 1″ on the ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little Baby Arm Circles, Walk out Planks, Cherry Pickers
THA-THANG:

Modified Route 66:  Run to the 3rd light pole on the Greenway path and do 10 Merkins and 1 WWII Situp, run to 3rd light pole and do 9 Merkins and 2 WWII Situps, continue until the last stop 1 Merkin and 10 WWII Situp.  Continue run to base of Mt Krumpit but stop once to do 0 WWII Situps and 11 Merkins and a second  time to do 11 WWII Situps and 0 Merkins.

Mt Krumpit Partner

Partners alternate the types of ascents up Mt Krumpet until the follow exercises and reps are completed.

50 Bodybuilders, 100 Squat Jumps, 150 Dry Docks, 200 Flutter Kicks (2 ct), 150 Dry Docks, 100 Squat Jumps, 50 Bodybuilders

Ascents

1st ascent Run, 2nd ascent Bernie/Run, 3rd ascent Bear Crawl/Run then repeat the sequence until above is complete

Summit

Perform 10 LBC’s at the top of each ascent.

 

When complete, run back to scrapyard on the AO grinder.

Push/Pull

Perform two rounds consisting of 10 inverted pull ups and 10 Merkins

MARY:

ABCs (capital letters)

COUNT-OFF & NAME-O-RAMA
8 HIMs total on this blistery, snowy morning.
CIRCLE OF TRUST/BOM:
Over a year ago I did a BOM about my favorite song, My Back Pages, written in 1964 by Bob Dylan and made famous by The Byrds in 1967.  I recently heard some comments made by Clint Eastwood on his 88th birthday last year that touches on the main refrain from My Back Pages.  He was asked how he continues to stay active and do the things he does.  His reply, “I just get up each morning and go out.  And I don’t let the old man in.”

It is easy to let the “old man” in.  He can creep in any time and rob us of our potential, prevent us from reaching our goal, or in some cases stop us in our tracks.  Routine helps to combat the old man.  One of the routines for me is F3.  Another is the reminder from Philippians 1:6 “Being confident of this, that he who began a good work in you will carry it on to completions until the day of Jesus Christ.”  That verse should poke us into action no matter the endeavor.  We are not ever done until our last breath … or until He returns … whichever comes first.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7, 5, 3 + Some Miles

THE SCENE
39 and Clear

THA-THANG
Ruck to Bearden Hill Rec Center (app. 2 miles)

PT (All exercises with ruck unless noted)
Circuit x7:
10 Squats
10 Overhead Presses
10 Upright Rows

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x 5:
10 Bent Over Rows
15 Ruck Swings
10 Russian twists
10 Curls

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Circuit x3:
10 Lunges (each leg)
10 Ruck Sit-ups
10 Chest Presses
10 Tricep Extensions
10 Burpees (no ruck)

Farmer Carry the length of the field (ruck in the rt. hand going down, in the left coming back)

Ruck back to SP (app 2 miles)

Cash Out
40 4ct Flutter Kicks, 20 Chest Presses
30 4ct Flutter Kicks, 15 Chest Presses

 

COT
Pray it out and crush the day!

Bunch of ISOs

THE SCENE: Felt like 31° with wind chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We headed out of the park toward Vanosdale and made the great loop West on Middlebrook back to the AO stopping 5 or 6 times for 20 Merkins, 10 ISO Lunges per leg and 20 4-ct Plank Jacks. We then made 2 Bernie trips up the Hill of Broken Promises and did 40 Calf Raises and 10 Upright Rows each time at TJs. 

MARY:
Did a couple rounds of Ruck up Flutters, 20 Cheat Presses and 20 second ISO Holds. Then we burned out on Chest Presses and ISO Holds. Yowch.
COUNT-OFF & NAME-O-RAMA
6 Mighty Men braved the great loop. Excellent mumble chatter as always.
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.25 miles and hundreds of reps. What fun!
ANNOUNCEMENTS:

When the wind blows

THE SCENE: Low 40s , clear n crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Chinook squats tempo x20

Imp walkers  x 10

Imp squat walkers x20

Merkins x6

Peter Parker’s x10

Superman’s x16

THA-THANG:
Brolympics trading !

  • 2 minute push ups
  • 2 minute sit ups
  • BOMBS
  • B. Urpee broad jump . Do triple burpee broad jump , take 3 steps , do it again the distance of the grinder and back
  • Run lap w partner
  • O. Verhead claps 100, run a lap
  • M.erkins 100 , run a lap
  • B. igboy sit ups 100, run a lap
  • S. quats 200, run a lap

doea style , while P1 is doing exercise, P2 shuttle runs , etc…. is except the burpee broad jump , which was OYO. Once finish total reps , you and your partner runs a lap , then moves on to the next . We did not get to squats

MARY:
Flutters x20

Lbcx 20
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:

Years ago a farmer owned land along the Atlantic sea-coast. He constantly advertised for hired hands. Most people were reluctant to work on farms along the Atlantic.

They dreaded the awful storms that raged across the Atlantic, wreaking havoc on the buildings and crops. As the farmer interviewed applicants for the job, he received a steady stream of refusals.

Finally, a short, thin man, well past middle age, approached the farmer.

“Are you a good farmhand?” the farmer asked him.

“Well, I can sleep when the wind blows”, answered the little man.

Although puzzled by this answer, the farmer, desperate for help, hired him.

The little man worked well around the farm, busy from dawn to dusk, and the farmer felt satisfied with the man’s work.

Then one night the wind howled loudly in from offshore. Jumping out of bed, the farmer grabbed a lantern and rushed next door to the hired hand’s sleeping quarters. He shook the little man and yelled, Get up! A storm is coming! Tie things down before they blow away!

The little man rolled over in bed and said firmly, “No sir. I told you, I can sleep when the wind blows.”

Enraged by the response, the farmer was tempted to fire him on the spot. Instead, he hurried outside to prepare for the storm. To his amazement, he discovered that all of the haystacks had been covered with tarpaulins. The cows were in the barn, the chickens were in the coops, and the doors were barred. The shutters were tightly secured. Everything was tied down. Nothing could blow away.

The farmer then understood what his hired hand meant, so he returned to his bed to also sleep while the wind blew.

MORAL:

When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?

MOLESKIN

When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?

ANNOUNCEMENTS:
brolympics this Saturday