F3 Knoxville

Truck stop ruck

THE SCENE: Beautiful cool and clear weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

No warm-o-rama. We just started the ruck

THA-THANG:
Ruck with 60# sand bag. With 2 PT stops

Stop 1

  • 20 pull throughs
  • Suitcase carries, Berrnie Sanders, overhead carries
  • Best crawl around 18 yard box
  • 20 merkins per line intersection

2nd PT

  • Burpee sand bag throw down soccer field
  • Sand bag toss for distance
  • Cash out merkin, merkins to failure with ruck on, merkins to failure without ruck, merkins to failure from knees

MARY:
Nothing interesting

COUNT-OFF & NAME-O-RAMA

Butters, crossbar, wall ball

CIRCLE OF TRUST/BOM:

MOLESKIN:
Rest in God and his plan don’t try to control everything.

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

It’s not my Birthday but we can party

THE SCENE: Early and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lap around the field.  tempo Merkins, cherry pickers, rockettes
THA-THANG:
Mosey to playground for 7s. Pull ups and 4-count LBCs.. in between, Run up to circle stopping at each cone to do a burpee.

Mosey to the splash pad for a kraken of 25 reps. Do exercise and then run around perimeter of splash pad. Exercises are:

  • Dips
  • OH presses
  • V-ups
  • Merkins
  • Step ups per leg
  • 10lb ball slams
  • lunges per leg

finish with Indian run to AO, and 10 decline, 10 incline and 10 dips x2 and 30 calf raises

MARY:
dealers choice: side crunches, hello Dolly’s , Freddy Mercurys
COUNT-OFF & NAME-O-RAMA

pax of 9

CIRCLE OF TRUST/BOM:

We’re all busy so don’t use “too busy” as an excuse for not doing something. Too busy just means it isn’t a priority. It’s not as important to you as something else.

Spend time in prayer, with your wife, kids mom etc.

MOLESKIN:

prayers for junk’s wife, butters family being sick, friends with losses and issues, Bartman’s daughter

ANNOUNCEMENTS:
TTTP, F3 Dad camp

Never ending TABATA

THE SCENE: Fairly humid and warm for 5:30 AM
F3 WELCOME & DISCLAIMER

A quick welcome to F3. Let all know to push themselves not hurt themselves..remimded all I am not a professional

WARM-O-RAMA:
Cherry pickers 4 count 5x, arm circles forward 10x then reverse 10x, side straddle hops 4 count 15x

THA-THANG:
TABATA workout. 60 seconds of work followed by 20 seconds of rest.

Roll first dice to select exercise then 2nd dice to determine number of rounds

Use a CMU for weight on overhead exercises and American hammers

Rounds were as follows

  • American hammers (6 rounds)
  • Overhead lunges (5 rounds)
  • Markins (4 rounds)
  • Clean and press (5 rounds)
  • Merkins (2 rounds)
  • Overhead squats (3 rounds)
  • Clean and press (2 rounds)
  • Plank hold (4 rounds)

Mary 

Welcome to baloo from New Orleans

OUNT-OFF & NAME-O-RAMA
6 total PAX. Mayberry, Cavalier, Butters, Baloo, Waxjob and Crossbar
CIRCLE OF TRUST/BOM:
Make sure to enjoy and moments of rest you get and take advantage of every moment as life is short.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

4th o’July Round Robin Q

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins

SSH

OYO stretch

high knees

butt kickers

  • THA-THANG:
  • Ribbed- 11’s
  • Frosty- DORA 321
  • Crossbar – 1776
  • Tweet-E – Tweety’ corner

MARY:

  • Flutter kicks
  • Hello dolly

peter parker
COUNT-OFF & NAME-O-RAMA
Frosty, LaZBoy, Sparky, Crossbar, Tweet-E, Bartman, Toebox, Alladin, Ribbed, Butters

CIRCLE OF TRUST/BOM:
Be thankful for your freedom.  Thank a vet.

MOLESKIN:
Bow flex, you were missed and made fun of for missing your Q.  See you soon brother!

ANNOUNCEMENTS:

Sprints and Merkins

THE SCENE: 47 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC 25

Smurf Jacks IC 25

Star Jacks IC 25

Plank Jacks IC 25
THA-THANG:
Sprints

Merkins

Ab stuff

MARY:
World’s greatest Merkin

Spiderman Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Whatever I said wasn’t what I wanted to say.  But God is not meek his is strong and he is always strong.  He wants us to be meek at times, so that we can depend on one another and more importantly depend on Him.  He wants us to be strong for one another. There have been far too many stories lately of men not reaching out and it ending in dire consequences.  We as HIMs need to make sure we are reaching out too and being God’s light to these men.

MOLESKIN:
Props to Junk for coming out even though he is on IR

ANNOUNCEMENTS:
Hardship Hill is this Sat