F3 Knoxville

Tag: Woodshack

Ruck Like an Egyptian

THE SCENE
72 and Muggy

WARM UP
1 Loop around West Hills Park (1.3 miles), stop twice for 20 merkins & 20 squats (ruck on).

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck a loop up to Middlebrook Pike and back (approximately 4 miles, ok…more like 4.5), stopping at each mile to do the following pyramid routine:

Mile 1:
1 Curl, 2 Military Presses, 3 Squats
2 Curls, 4 Military Presses, 6 Squats
3 Curls, 6 Military Presses, 9 Squats
4 Curls, 8 Military Presses, 12 Squats
5 Curls, 10 Military Presses, 15 Squats

Mile 2:
6 Curl, 12 Military Presses, 18 Squats
7 Curls, 14 Military Presses, 21 Squats
8 Curls, 16 Military Presses, 24 Squats
9 Curls, 18 Military Presses, 27 Squats
10 Curls, 20 Military Presses, 30 Squats

Mile 3:
9 Curl, 18 Military Presses, 27 Squats
8 Curls, 16 Military Presses, 24 Squats
7 Curls, 14 Military Presses, 21 Squats
6 Curls, 12 Military Presses, 18 Squats

Mile 4:
5 Curl, 10 Military Presses, 15 Squats
4 Curls, 8 Military Presses, 12 Squats
3 Curls, 6 Military Presses, 9 Squats
2 Curls, 4 Military Presses, 6 Squats
1 Curls, 2 Military Presses, 3 Squats

Total = 6 miles, 40 Merkins, 100 Curls, 200 Military Presses and 340 Squats.

Dirty Dancing

THE SCENE: About 72° and dry, perfect weather for some dancing! 17 PAX total, 1 FNG (Wake Up)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Little Baby Arm Circles (10)
  • Reverse LBAC (10)
  • Cherry Pickers (10)
  • Booty Bounce Pops (10)
    • In a squat position, knees go out(1), in(2), out(3) and then lift right leg(1), Knees go out(1), in(2), out(3), then lift left leg(2) etc…

THA-THANG:
Setup on the Grinder in a Dora Style workout. Stuck with the dirty dancing theme and listened to the soundtrack during the workout. 3 sets of exercises per round with 2 rounds. Ran a small lap between rounds all completed with a partner. Wrote in chalk at the starting line what the exercises were and how many reps per exercise. Partners had to complete the total amount of reps combined before moving to next exercise.

Round 1:

  • 100 Dry Docks – Lunges to the end of the Grinder and run back
  • 150 V Ups – Crab walk to end of the Grinder and run back
  • 200 Jump and Tucks – Dirty Dancing Crawl to the end of the Grinder with CMU and carry back
    • Dirty Dancing Crawl – Push CMU on ground while listening to Dirty Dancing Soundtrack

Run to road and back around

Round 2:

  • 100 Merkins – Farmer Carry 2 CMUs to end of the Grinder and back
  • 150 Rise and Shines – Karaoke to the end of the Grinder and back
    • Rise and Shine – Similar to put it on the shelf. Take a CMU and make it act like a sunrise and sunset.
      • Single count from one side to the other
      • Also acted as if you were lifting your dance partner as they jumped into your arms
  • 200 Big Boys – Sprint to end of the Grinder and run back

MARY:
Alphabet Mary (A-Z) and Finish on a Superman hold ~45sec
CIRCLE OF TRUST/BOM:
Recently I have been thinking about relationships, both with my wife and with my friends. I once heard some of the best relationship advice I think is out there. “Don’t keep score on favors, just do nice things for each other because you care about them.” My wife is in graduate school currently and she gets tired and exhausted by the end of the day like most of us. Even when we both are sitting on the couch, if she asked if I can get up and get her something, I don’t hesitate. I don’t really know what it is like to be in graduate school but I do know it takes a toll on her. Even tho I am tired too, I care about her enough to jump off the couch and get what she asked. I don’t keep count on how many times this happens because I don’t do it to have her do it for me later. I know she cares about be that when I am having a bad day, she will do the same.

Just do nice things for others because you care about them and because you are a nice person. Don’t do things for others so they will do things for you later. DON’T KEEP SCORE!! IT’S NOT A GAME TO WIN!!
MOLESKIN:
Keep Moses in your prayers on Saturday that him and his soon to be wife have a beautiful, stress-free wedding

Building bridges

THE SCENE: Clear , low humidity, 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpee Dan down the grinder

bear crawl / plank Indian crawl the grinder
THA THANG

  • EVERYONE grab a CMU and head to the base of kiddie slope
  • 11s w Mr spectacular at the base starting w one
  • 10 cones are surest out going to the top of kiddie slope ,
  • Do one Mr Spectacular, run to the 10th cone, run back and do 2 Mr spectacular, run to cone # 9…
  • Repeat until you do 10 Mr spectacular and run to cone #1.  10 th cone being the furthest away .
  • About 2 miles of running back and forth and 55 Mr spectaculars
  • mosey to the base of mt crumpit for 5 rounds
  • one round consisted of 20 CMU curls at the base, run to the top , 20 lbcs
  • 100 Curls and 100 lbcs

MARY:
30 gas pumps oyo

20 hello dolly ic
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Story from the Q source ;

Once there were two brothers who lived on adjoining farms fell into conflict. It was the first serious rift in 40 years of farming side by side, sharing machinery, and trading labor and goods as needed without a hitch.
Then the long collaboration fell apart. It began with a small misunderstanding and it grew into a major difference, and finally it exploded into an exchange of bitter words followed by weeks of silence. One morning there was a knock on John’s door. He opened it to find a man with a carpenter’s toolbox. “I’m looking for a few days work,” he said.
“Perhaps you would have a few small jobs here and there. Could I help you?”
“Yes,” said the older brother.
“I do have a job for you. Look across the creek at that farm. That’s my neighbor, in fact, it’s my younger brother. Last week there was a meadow between us and he took his bulldozer to the river levee and now there is a creek between us. Well, he may have done this to spite me, but I’ll go him one better. See that pile of lumber curing by the barn? I want you to build me a fence – an 8-foot fence – so I won’t need to see his place anymore. Cool him down, anyhow.” The carpenter said, “I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

“I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

The older brother had to go to town for supplies, so he helped the carpenter get the materials ready and then he was off for the day. The carpenter worked hard all that day measuring, sawing, nailing. About sunset when the farmer returned, the carpenter had just finished his job. The farmer’s eyes opened wide, his jaw dropped. There was no fence there at all. It was a bridge… a bridge stretching from one side of the creek to the other! A fine piece of work handrails and all – and the neighbor, his younger brother, was coming across, his hand outstretched. “You are quite a fellow to build this bridge after all what I’ve said and done.”
The two brothers stood at each end of the bridge, and then they met in the middle, taking each other’s hand. They turned to see the carpenter hoist his toolbox on his shoulder. “No, wait! Stay a few days. I’ve a lot of other projects for you,” said the older brother.
“I’d love to stay on,” the carpenter said, “but, I have many more bridges to build.”

MOLESKIN:
Let’s build bridges and not divide during these times , especially the iron pax challenge . Yes , we need friction( iron sharpens iron !)  to grow as men but we can provide positive friction with encouraging to do the right thing and not negative friction by calling someone out and put them down because they are not doing the right thing.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg Day at The Burbs

THE SCENE: Breezy and cool, nice weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Lawnmowers 20 per arm
MARY:
3 rounds of 20 ruck up flutters and chest presses.
COUNT-OFF & NAME-O-RAMA
6 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Bottle Up and Explode

Ooo THE SCENE: Not too bad out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
High knees
OH claps
Windmills
THA-THANG:
Mosey w/ CMUs to the Educator.
Under construction so we audibled to the field across the street.
Suicide the cones then run the loop back in between rounds.
5 rounds of 20 reps each.
Derkins
Thrusters
BBS w/ CMU
Curls
Tris
MARY:
CMU up flutters x 20
COUNT-OFF & NAME-O-RAMA
13 brothers
CIRCLE OF TRUST/BOM:
Asking for help is ok. Emotionally as men we may bottle up our feeling because if we ask for help we think there is something wrong with us. Just like we need help from our brothers out here to get better physically we need to rely on our brothers and significant people in our lives to get better emotionally.
MOLESKIN:
ANNOUNCEMENTS: