F3 Knoxville

Tag: Woodshack

The Assembly Line

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Played text to speak, side straddle hops, little baby arm circle, and cherry pickers.
THA-THANG:
The Assembly line:

  • One man at each CMU setup in a line.
  • One extra man at the F-Bomb (60 pound over sized bag about 50″ wide)
  • While the one pax carries the F-Bomb down to the road and about 100 yards roundtrip.
  • The rest do one of 10 exercises(listed in pic below), once he returns, he goes to the end of the line and everyone moves up a space.
  • Switch to the next exercise.

MARY:
Flutter kicks and box cutters
CIRCLE OF TRUST/BOM:
I have been treating some of my daily life like an assembly line.  There are large task that I need and want to finish and by setting aside a little time every day, I have started to complete some of these things.  Nothing is too large to accomplish or overcome.  Sometimes it takes a whole assembly line of support, or you learn how to do the next part of the assembly line and you keep moving.  Eventually you get a finished product.
MOLESKIN:

F3 Workout

IPC 2018 WK 3

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC

Merkins x 10 IC

Squats x 10 IC

Slow run loop around half the park

THA-THANG:

15 Burpee Block Jump Overs

Broad Jump 10 yds out and back

50 Hand Release Merkins

Broad Jump 10 yds out and back

14 Burpee BJOs

Broad Jump 10 yds out and back

50 Goblet Squats

Broad Jump 10 yds out and back

13 Burpee BJOs

Broad Jump out 10 yds and back

50 CMU up leg raises

Broad Jump out 10 yds and back

Repeat reducing Burpee BJOs 1 rep each time

MARY:
50 Burpee penalty for the 50 stars on the flag that I forgot at home. We got to 20 before time.
COUNT-OFF & NAME-O-RAMA
16 HIMS including One Bar – Charleston, Plank – Hickory and Bubblehead – Charleston
CIRCLE OF TRUST/BOM:
Let the men know I RSVPed to GoRuck that I would not be attending Selection. Biggest reason to me was I had no WHY. I have struggled since I signed up to find my WHY and after the reality show joke that was Team Assessment I have basically decided I’m done with GoRuck challenge type events. Star Course is another story 🙂
MOLESKIN:
So this was worse than I remember it being when Moses and I did it last year. Turns out I added in too many Broad Jumps. My B.
ANNOUNCEMENTS:
Visitation for Mr. Rogers son is Sunday 2-5 at intermediate school.

Bombshelter Killer Bs IP challenge

THE SCENE: Upper 60s n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 ssh IC silent count in honor of Garrett Jablonski
THA-THANG

  • Killer Bs iron pax week one challenge
  • 5 rounds for time .see picture ….
  • handy.

MARY:
Flutters x10 IC

alternating Superman’s x20
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
Remembering Garret . Thank you Tank for speaking this morning about Garret and thank you to Proton for praying us out.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpees and wheel barrow practice

THE SCENE: 70s overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 burpee

10 merkins

2 burpees

10 squats

3 burpees

10 imp walkers

4 burpees

10 imp squat walkers

5 burpees

10 ssh

6 burps

10 monkey h

7 burpees

10 overhead claps

8 burpees

10 big boys

9 burpees

10 flutter kicks

10 burpees

THA-THANG:
Escalator to kiddie slope

Escalator , 10 burps, 20 Dry docks, 30 monkey jumpers , 40 lbc

  • Partner wheel barrow up kiddie slope
  • 20 cones spread out about 10-12 yards apart all the way up kiddie slope
  • Partner wheel barrow to each cone , partner switched at each cone. At each cone before moving on , do 10 V ups(both partners )
  • We made it about halfway and running out of time , we…..
  • Broad jump burpee to the next cone , then lunge to the next cone alternating to the top of kiddie slope
  • Mosey to Crumpit for 7s , monkey humpers at the base, Bernie to the cones , WWII sit-ups
  • mosey back to the AO

MARY:
Alternating Superman’s

flutters

hello dollies

boat canoe….catamaran!

cash out with ATMs
COUNT-OFF & NAME-O-RAMA

12 pact
CIRCLE OF TRUST/BOM:

Good teammates pull their weight.

Great ones hold you accountable and lift you up so you can pull your own.

MOLESKIN:

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

B.U.R.B.S.

THE SCENE: 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard Warm up loop to the school and back stopping once for 20 merkins/ 20 squats
THA-THANG:

  • DORA inspired workout called BURBS. partner up, Pax 1 does exercise while P2 is running a lap, switch…cumulative total for reps between partners
  • 100 B.odybuilders
  • 125 U.pright rows
  • 150 R.uck rows. Bend over with back as parrell to ground as possible and for rows with the ruck/ RUCK ROWS
  • 175 B.ig boy sits up with ruck on front as high as possible on chest
  • 200 S.quats with ruck on back

Once completed above, stayed as partners for heavy ruck carry. P1 carries sand bag while P2 carries the twins (2-50lb buckets). Switch when partner can not carry the twins any longer. Do this for just under a mile/ main loop.

TOTAL work out included 4 plus miles of distance covered with LOTS of reps and a dash of good livin at the end!

mary

20 ruck flutters ic 4 ct

20 ruck pressses

20  hello dollies

20 ruck overhead lean backs

20 flutters

20 presses

lunge parking lot
COUNT-OFF & NAME-O-RAMA
5 Mother ruckers
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Today was a good mix of mumblechatter, cardio, and suck!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.