F3 Knoxville

Tag: Woodshack

40 Years in the Wilderness

THE SCENE: Pleasant. Mid 50s. Not too dry or wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops IC x40
THA-THANG:
A leisurely stroll around the park stopping to admire different bodily movements.

  • Star Jacks x40
  • Ranger Merkins x40
  • Wide Merkins x40
  • Right leg Side Lunge x40
  • Crab Walk forward, backwards, to the right, to the left
  • Left leg Side Lunge x40
  • Dips x40
  • Redwood Group Squat x80count
  • Dry Docks x40
  • Mtn Climbers IC x40
  • BONUS HILL!!! Reverse Bear Crawl Up x10
  • Lunge from one sign to the next (about 40-50)
  • Pull-ups or modify x40
  • Step ups x20 for each leg

 

MARY:

  • Superman / Banana
  • Flutter Kicks IC x40
  • Plank with elbows slightly bent, run around and push on everyone’s back
  • ATM cash out

COUNT-OFF & NAME-O-RAMA
15 Total
CIRCLE OF TRUST/BOM:
1 Peter 3:15 be prepared to give a defense for the hope within you, but do so in gentleness and respect.
Our first tendency is to repay evil for evil, but we have to take time to prepare ourselves to not react that way. Seek wisdom in the Word, in works of wisdom, and in people who are wise, and train yourself to act and react differently.

MOLESKIN:
N/A
ANNOUNCEMENTS:
Bomb Shelter Team need one more guy for the Hardship Hill event

A Fifth of Fun

THE SCENE: really nice in the mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We 10 SSH
THA-THANG:

Starting at AO with 10 burpees, 20 merkins and 20 squats. Moseyed through park stopping 14 more times for the same. We did 150 burpees, 300 merkins and 300 squats for 750 total reps (hence the workout name).

MARY:
15 crunchy frogs 4-count IC

20 cross leg sit-ups

20 plank jacks 4-count IC
COUNT-OFF & NAME-O-RAMA
10 men
CIRCLE OF TRUST/BOM:
This sucked big time. We were going to do it OYO but decided we would be able to push each other through the high reps if we stayed together. You won’t always have someone there pushing you to take care of business. Often at work or home you have no motivation to take care of your responsibilities but it must be done. Dig down in yourself and find the motivation to move forward.
MOLESKIN:

Thanks to Woodshack, Pinnochio and Umbro for joining me on a ruck to the educator for 5 rounds up with 15 coffin sit-ups and 15 plank jacks.
ANNOUNCEMENTS:

Release the kRUCKen!!!!!

THE SCENE: Beautiful clear skies and warm temps!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None needed today, “cheetahs do not stretch before they chase their prey”-Ken Griffey JR
THA-THANG:
Time hack ruck to middlebrow and back through West Hills. Around 4 miles total roughly.

  • The kRUCKen PT was performed.
    • PAX members got into 2 man teams (1 3 man team due to odd numbers) to complete the kRUCKen (kraken style workout with rucks on and 2 extra tentacles for 2 rounds of 5 exercises for 10 total exercises)
    • Round 1 (PAX interchanged with sandbag carries between each lap of rotation in the kRUCKen)
      • Ruck Merkins x25/Ruck Rows x25/ Ruck Squats x25/ Ruck Presses x25/ Flutters on 4 ct. x20
    • Round 2 (PAX still do sandbag rotation…)
      • Mr. Rucktacular (Mr. Spectacular except ruck is your coupon for the shoulder press) x10
      • Ruck Swings x20/ Ruck O.H. Lunges x20 (1 ct. each leg)/Ruck Thrusters (aka Lion Kings) x15/ Sit-Ups w/ ruck on feet x20
    • Sandbag Ruck around the large loop at the park.

MARY:
4 count shoulder taps w/ rucks on x15/ 4 count plank jacks w/ ruck on x15/ ISO squats (led by Barbie) until time (2 mins)
COUNT-OFF & NAME-O-RAMA
9 PAX, 0 FNG’s
CIRCLE OF TRUST/BOM:
Words to encourage PAX to enjoy and embrace the day!
MOLESKIN:
The PAX smoked this workout and worked hard together! Very thankful for this group of men!!!!
ANNOUNCEMENTS:
N/A

Finish Strong and Keep it Moving

THE SCENE: Clear and Perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Cicles Forward x10 IC, Side Straddle Hops x15 IC, Baby Arm Circles Backward x10 IC, Hillbillies x10 IC
THA-THANG:
2-line mosey at first section of Big Ball steps

  • 7’s (Merkins/American Hammer’s x4 count)

2-line mosey to TN Ampitheatre

  • 7’s Prison Box Jumps (hands interlocked behind head) and Rows

Partner up and form 2 line mosey beside your partner to road that runs between AO and The Tennesseean Hotel for DORAS.

  • DORAS (200 merkins/150 squats/ 100 Carolina dry docks/ 50 4 ct. flutter kicks)

Mosey to the benches at AO for 2 rounds of:

  • 25 dips OYO/10 box jumps OYO

MARY:
10 set (Ab exercise introduced by Plunger to the PAX)

Pickle Pounders x12 IC on 4 ct.
COUNT-OFF & NAME-O-RAMA
22 PAX (0 FNG’s)
CIRCLE OF TRUST/BOM:
Romans 12:11. Keep present in the day and finish the week with PASSION! We are the energizer for other’s batteries. Be the MAN! OWN IT!
MOLESKIN:

ANNOUNCEMENTS:
G-6 made PAX aware that Cheatsheet was speaking at Bible Club at West High this am and wanted us to keep that in mind.

Suicides by light posts

THE SCENE: 47 I think
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ratchet effect

squatsx 20 ic

merkind x 10 ic

SSH x 20 ic

jog across PL x 2

millennial run x2

millennial sprint x 2
THA-THANG:
Super 11s

  • At the light post, start w one rep each of merkins, squats and big boys
  • Run 2 light posts then run back one light posts, increases rep by one .
  • Always run 2 light posts and back one between PT
  • Super 11 is where you start at one and go to 11, with each exercise
  • Once we reached 11, go back down to one
  • again, between exercises, running 2 Light posts and back one
  • mosey to the pull up bars
  • 4 sets of 5 pull ups
  • run a lap
  • mosey to the parking lot
  • suicides x1
  • millinnial sprint suicide x1
  • time was up!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:
Just one of those days where you don’t want to be or do. I was on Q of course but yesterday and today was just one of those days that I struggled to wake up and post at F3. But, the big BUTT! I could have stayed in my bed aka comfort zone but told myself that these are the times you need to suck it up and BE and DO!
MOLESKIN

i Figured we might have 6-8 guys….maybe that was me not feeling it and thought the rest of the guys would not be feeling it and not show up. I was DEAD WRONG! So glad I sucked it up and was there this morning! Not only did we have 6 guys Rucking but we had 14 men total for the F3 workout . So greatful for you guys and to know that you guys were there to embrace the suck with me!

Sometimes, it’s ok to not want to do or be but those are the times to really challenge yourself . AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.