F3 Knoxville

2-Mile Truckstop Tour

THE SCENE: A lovely 28 degree morning… The swamp is fully flooded from the recent rain, but the pavement is dry. A few ice patches over the paths…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
TN rocking chair x15 IC
Mountain Parkers x15 IC (Mountain climbers, except opposite knee-to-elbow)
Crabettes x15 IC
LBAC Fwd x10, Rev x10
That woulda been it, but then Sparky arrived, needed to make sure he was warmed up.
15 more Mountain Parkers IC
THA-THANG:
20 cards with 10 different exercises have been distributed over a 2 mile course.
Each card also has a #1 or a #2. PAX with F3 name A-M are #1, N-Z are #2.
PAX mosey as a group along the course, taking turns flipping the card as they arrive.
If the number of the PAX who flips the card matches the number on the card, double the reps!
Additionally, four “You guys are screwed” tokens were distributed to trustworthy PAX.
When a token is played, add a repeat of the previous station to the current station.

The final station – Slalom bear crawl under the guard rail by the Watt Rd. soccer field

MARY:
Made it back to the AO just in time for about 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
12 HIMs plus one giraffe
CIRCLE OF TRUST/BOM:
Since my 2.0 goes to a Christian school, she has a verse to memorize nearly every week, and has ever since kindergarten. We’ve always used the drive time to school to learn that verse together. I really appreciate the time to dwell on the Word and let it sink in.
This week’s passage was Jeremiah 29:11-14. Verse 11 is pretty popular, but the one that caught me was verse 13: “You will seek me and find me, when you seek me with all your heart.” We’re all seeking God, whether we know it or not. Everyone is looking to fill that hole that only He can. Seek Him with all your heart, and He’s promised that you will find Him.
MOLESKIN:
Shoulda started my watch when I laid out the course… Only got credit for half the miles I ran this morning!
ANNOUNCEMENTS:
Thanks to everyone who brought snacks for Wesley House. Delivery this week!

Mules

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Crossbar brought a digital scale so we all had to weigh sand bags and rucks

SAND BAGS – 2 40#, 3 60#, 1 90#

THA-THANG:
Rucked coupons to the play ground and got into teams of 3.

1 battle buddy farmer carries 2 sand baab up the hill to the bathroom while others do the exercises below.   Everyone made 3 carries.

Ruck squats

Ruck curls

Ruck thrusters

THE MULE

Rucked a lap as the .mule, switching as needed.

The mule is the 90# bag on your shoulders and 2 40# bags as farmer carry.   Or, 3 60# bags.

Watt Rd field

Teams of 3.   1 member front carries the 60# bag while team mates bear crawl with him.   Switch as needed.

That didn’t work out very well cause the front carry wasn’t hard enough and the bear crawl couldn’t keep up.   So we switched it to front carry walking lunges.   That slowed him down!!!

Ruck back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Welcome back Wall ball!!!

ANNOUNCEMENTS:

Bring snacks, especially juice boxes for the Wesley house.

Mules

THE SCENE: 43, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

With rucks on

10 merkins

10 shoulder press

10 rows

Ruck 60# and 80# sand bags to Watt rd field switching as needed

THA-THANG:
2 teams, 2 pax each team

Team 1 is to move coupons across field by bear crawl sandbag pulls (80#), sandbag toss (60#), switch as needed.

Team 2 do the following exercises, 10 reps each and repeat circuit as needed

  • Alternate shoulder press
  • Some weird low, pass through lunge thing
  • Rows
  • Halo’s

Teams switch and repeat

Next evelution for the teams;

Ruck coupons the length of the field.   Do 10 calf raises with coupon at each end.   Switch coupons after calf raises.

Team 2 exrrciexe;

Curls

Lion Kings

Plank – pull through ruck

Squats

Ruck coupons back to the ao.

MARY:
Ruck a lap without coupons

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Pray for healing and patience for Wall Ball.

Butters put a good whoopins’on us.   He adjusted very well to the coupons that were available.   A true HIM and leader.

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

Tree ruck

THE SCENE: 40s, not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Curls, oh press
THA-THANG:
Ruck to MRSA field.  Follow the Q while doing the exercises.   We made a GPS Christmas tree!

Ruck overhead holds, tricep extension.

Curls at the star.

Ruck overhead holds, tricep extension.

Ruck some more to the bleachers.

Dips, L sits, electric chair, curls

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Dora Circuit

THE SCENE: Dog Pound 10/2/18, perfect weather

WELCOME AND DISCLAIMER
Warm UP:
SHH X20
Funky yoga stretches
10 Merkins
Partner up
The Dora Circuit
Partner 1 does exercise while partner 2 runs to cones. (50+- yards apart)
Dora #1
100 Merkins
200 squats
Move to next cone
Dora #2
50 inch worms
100 imperial walkers 3count
Dora #3
250 LBCs
100 Shoulder tap merkins
DORA #4
100 Squat jumps
100 curb dips
DORA #5
100 calf raises
100 merkins
Mosey back to AO
Mary: box cutters, hello Dolly’s and Peter Parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sticking your neck out for what’s right.

I used an example of my wife stepping up and taking on several people that were not doing what was right. She was willing to put her neck out there and take on a lot of work, lose relationships and even have people talk bad about her even though she did nothing wrong.

Its tough to stand up sometimes when you know if you do it could cause heartache. But, we need to stand up for what’s right and not let bad things happen as we turn the other way. I was very proud of my wife and I learned that she is not afraid to put herself on the line for what’s right.
MOLESKIN:
Great to see all the still sore GoRuckers out there loosening up those muscles. Awesome job fellas!
ANNOUNCEMENTS:
F3 olympics coming up soon