F3 Knoxville

Nightmare after the Super Bowl

THE SCENE: Cool and crisp. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Merks 4ct x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – 100 4ct OH Claps

Approach big hill near AO start. Going uphill: Bear crawl 12 paces, crawl bear 6 paces. Repeat until reaching the top

Mosey down to new lots.

Escalator using 4 corners: Perform exercises at Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 10x Merkins
Corner 2: 10x Bodybuilders, 10x Sit-up-ups
Corner 3: 10x Bodybuilders, 10x Crab Cakes
Corner 4: 10x Bodybuilders, 10x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder again

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed Jim Collins 20 mile march concept. Choose a goal and consistently move toward it instead of balls to the wall on good days and no movement at all on bad days. Apply this to the push-up/sit-up charity challenge and don’t get behind.  https://www.artofmanliness.com/articles/whats-your-20-mile-march/ 

MOLESKIN:
ANNOUNCEMENTS:
2nd F lunch Wednesday @ Jamaica Sunrise in Maryville
CSAUP at Bomb Shelter this Saturday

Nightmare Before Christmas ’18

THE SCENE: Cold & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Mosey to Market Square

Escalator using 4 corners: Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 15x Jump Squats
Corner 2: 10x Bodybuilders, 15x Crab Cakes (4ct)
Corner 3: 10x Bodybuilders, 15x Sit-up-ups
Corner 4: 10x Bodybuilders, 15x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about the importance of being present for friends/family during the Holiday season

MOLESKIN:
ANNOUNCEMENTS:

Wet 66

THE SCENE: Gross.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Gave choice of wet or dry workout. PAX chose wet.

Shoulder shredder (100 OH claps IC)

PAX mosey to top of cardiac.

Rd1: Each light pole going down cardiac. Route 66 – 8ct Bodybuilders. Run back up. Rabbits sweep everyone.

Rd2:Each light pole going down cardiac. Route 66 – Crab Cakes 4ct. Run back up. Rabbits sweep everyone.

PAX mosey to bottom of hill by AO

Alternating movements up the hill:
1) Crawl bear for 6 steps
2) Bear crawl for 12 steps
Continue until reaching top

Recovery jog back down to AO

MARY:
Shoulder shredder (100 OH claps 4ct)
1.5 min of Boat/Canoe with slight variations (flutters, OH claps, row the boat, etc)

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Gave everyone a choice of the wet route or the dry route at the start of the workout. Told everyone the seemingly “easier” dry route would’ve consisted of 120 bodybuilders, 120 squat jumps, 120 flutter kicks, and 120 lunges. Choosing the apparent easier path doesn’t always end up easier in the long run.

MOLESKIN:
Pinto brought up the idea to rename Candy Corns to The Grady Pitsticks in honor of Quickrete. Lilydipper will reach out to Cap’n to see if we can get it changed in the Lexicon.
ANNOUNCEMENTS:
2nd F lunch today at Babalu at noon.

Everyone loves Doras

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – (100 OH Claps + cherry pickers)

PAX mosey to steps behind the hill that connect to the large parking lot

Partner Up: Doras
50x – Bodybuilders
100x – Cobra Merkins
150x – Squats
Run down, across, then to top of stairs, 2x burpees

Mosey back near AO

Bear crawl / Crab walk ladder curb to curb
PAX line up along the curb. Bear crawl forward across, 1 merkin w/ hands on curb, crawl bear back, 2 merkins w/ feet on curb. Go to 5. Flip over for crab walk. Crab walk forward, 5 dips with feet on curb, crab walk backward, 4 dips with hands on curb. Back down to 1

MARY:
Shoulder shredder

COUNT-OFF & NAME-O-RAMA
15 including 1 FNG (Amelia)

CIRCLE OF TRUST/BOM:
Sometimes you need to drag your friends out of bed to get them to F3. Keep bugging them. They’ll come around.

ANNOUNCEMENTS:
2nd F on Wednesday

1st Official OTB Ruck Workout at B.B.

THE SCENE:
Cold. Clear. 30 degrees.

Explained the format of these workouts moving forward. 100% of these will be used for event prep.

  1. Dress as you would for an event. Test out your clothing that you want to wear (i.e. will these baselayers and a small windbreaker keep me warm during the event?, should I try out these new shoes?). Recommended to never wear shorts. Low crawls will occur on the reg.
  2. Pack like you would for an event. Should contain, at a minimum: reflectors, headlamp, 30# weight, full water bladder, ID (don’t worry about quitter’s cash :)) Pack extra weight than you usually do. The worst thing about training with only 30# weight is discovering that your ruck weighs ~48# at the start of an event.
  3. Sandbags and coupons will be present at EVERY workout. You can crush all the ruck PT and cardio that you want, but if you can’t carry heavy shit for long distances, you’re going to have a bad time at an event.
  4. Workouts will sometime consist of only carrying coupons for the entire duration of the workout. Other times there will be shorter distances covered with more sandbag and ruck PT.
  5. This is not an F3 workout. So instead of circling up like an F3 workout, we will line up in ranks & columns like the administrative phase of an event. The QIC will “inspect” rucks for minimum items listed above. This will get you used to unpacking and packing in a hurry. We may do some “dump it” and “pack it” days with time hacks.
  6. Like the Tough page, to Q one of these workouts, you will first have to have completed a Tough or higher event. Light only doesn’t count.

WARM-O-RAMA:
BAC x10 IC
SSH x15 IC
Squat x10 IC
Merkins x10 OYO

THA-THANG:
Coupons in tow: 80# sandbag, 60# sandbag

Ruck to the soccer fields and onto the turf. All workouts below with rucks on.

Phase 1:
Line up along the end line with sandbags. Partner up. Pick your poison (80# or 60#).
Partner A: Clean, squat, toss sandbag in front of you. Repeat & continue until end of penalty box (18 yds). Shoulder sandbag and run it back
Partner B: 5 Merkins, 10 Ruck Presses, 15 Front Squats R&R until partner returns
2 sets each

Phase 2:
Daisy chain 80# & 60# bags together.
2 people: bear crawl drag sandbag for 12 yards. Front carry it back
remaining team: 10 flutter kicks, 5 get ups (ruck in front). R&R until group returns
Swap out and repeat until every person completes the bear crawl twice

Intermission:
2 sets of Front, Back, Go for 45 seconds.

Phase 3:
Sandbags still daisy chained
2 people: low crawl drag for 12 yards. Farmer carry back
remaining team: 10 squats, 10 merkins. R&R until group returns
Swap out and repeat until every person completes the low crawl twice

1 set of Front, Back, Go

Phase 4:
Circle up. Sandbags are with random PAX.
Burpee, clean & shoulder the sandbag, toss it clockwise to the next person
Repeat until each person tossed the 80# 6 times

Intermission:
5- 8ct bodybuilders

Phase 5:
Partner Up. 3 people on the 80#. 2 people on the 60#
Burpee, curl, clean, squat, toss to next person
Repeat until each person performs 10 reps

PAX head back to AO

MARY:
5- 8ct bodybuilders