F3 Knoxville

Yep, A loop, a big Loop!

THE SCENE: 54 and a little breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 merkins OYO
THA-THANG

  • One big loop
  • Ruck up and head towards Middlebrook,
  • Stop about every mile and do 20 merkins
  • Over 6 miles at close to a 12 minute pace with Ruck
  • The ruck run was broken up into sections, sling shot ruck w partner , run a light pole , walk a light pole , Indian run
  • looped back to the AO w about 20 minutes left so we started in a BURB version of a Dora
  • 50 body builders, 75 upright ruck rows , 100 ruck thrusters and 125 front ruck big boys.
  • we got to the ruck thrusters and did a round then stoped for the last 2 minutes for Mary

MARY:
20 ruck flutters IC

20 front ruck big boys

20 ruck flutters ic
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Surround yourself with uncommon people, (read goggins quote
MOLESKIN:
For me it’s not necessarily about being surrounded by uncommon people but more importantly , positive people !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The 7 of Diamonds

THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER:  Given
WARM-O-RAMA:

20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning.  Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!

Time, Talent & Treasures – We All Have Some!

THE SCENE: 31 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Morrocan Night Club X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Tempo Squats (IC) 4 CT
  • Hand release Merkins X 10 (OY)
  • 5 Burpees (OYO)
  • Karaoke back and forth across the parking lot
  • Easy, Slow, Medium & Fast Sprints
  • Mosey

THA-THANG:

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1
  • Mosey

 Side of Alexander Building – partner up

  • One partner does 30 calf raises, 15 pullups & sprints across the parking lot
  • Other partner does 10 CMU curls, squats, press & tricep extension until other partner returns
  • Rinse & Repeat
  • Mosey

AO Parking Lot 

  • 5 burpees at each parking stripe
  • Rinse & Repeat

MARY:

  • 8 Count Body Builders X 10
  • Flutter Kicks 20 (IC)
  • Hello Dollies 20 (IC)

COUNT-OFF & NAME-O-RAMA

16 HIMs today – Chaco, Doubtfire, Erector, Farva, Fast-N-Easy, Frostbite, Ghost Rider, Guano, Judge Judy, Kenjo, Pink Eye, Rocket,  Snaggletooth, Spotter, Trolley and Booster

CIRCLE OF TRUST/BOM:

Money can be used for good or evil. It can help us feed our family, help others or it can consume our lives. There’s nothing wrong with money as long as we aren’t consumed with it. Let’s make 2019 a year we pay off debt, grow our emergency fund, retirement funds, help others AND try to vacation and have a few nice toys!

We can enjoy our lives while using our time, talents & treasures to serve others!

Ecclesiastes 5:10 Whoever loves money never has enough; whoever loves wealth is never satisfied with their income. This too is meaningless.

Proverbs 13:11 Dishonest money dwindles away, but whoever gathers money little by little makes it grow.

Hebrews 13:5 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.

Matthew 6:24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.

1 Timothy 6:10  For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.

1 Timothy 6:17-19  17 Command those who are rich in this present world not to be arrogant nor to put their hope in wealth, which is so uncertain, but to put their hope in God, who richly provides us with everything for our enjoyment  18 Command them to do good, to be rich in good deeds, and to be generous and willing to share. 19 In this way they will lay up treasure for themselves as a firm foundation for the coming age, so that they may take hold of the life that is truly life.

MOLESKIN:

Thank you everyone for bringing so many snacks for the Wesley House! Have a great weekend!

ANNOUNCEMENTS:

  • Oak Ridge AO launches Tuesday
  • CSAUP at the Bombshelter is on the 9th
  • Wesley House workout w/ the kids is on the 20th
  • Hardship Hill is in May (sign up)

 

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.

Look mom, no ‘merkins

THE SCENE: low 30’s but not too cold – no wind

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Upper body stretches OYO

THA-THANG:
8 stations:  7 in a circle with 1 in the middle.  Middle exercise is Turkish Getups and is the pace setter.  PAX doing Turkish performs 8 per side.  When they are done entire PAX run to the grass and back as a group and shift exercises.  Rinse & repeat as you progress around the circle.  We had time for 2 circuits.  Stations were as follows:

  • Curls
  • V up, Roll up
  • Squat Press
  • Tricep Extension
  • Side Deltoid raise
  • Slam Ball
  • Kettlebell Swing
  • Turkish Getup

MARY:
LBCs x 50

COUNT-OFF & NAME-O-RAMA
8 total:  Junk, Butters, Cosmo, Woodshack, La-Z-Boy, Farva, Toebox, Bartman.  Frosty also gets credit for the drive-by honk.

CIRCLE OF TRUST/BOM:

Short and sweet today.  Question:  Is the culture in your workplace the way you want it to be?   If not…what are you doing to change it?

MOLESKIN:

Cosmo pointed out that we may have set an F3 record of sorts….we didn’t do any merkins!  It wasn’t intentional, but that’s how it worked out.   Does it really count as an F3 beatdown if you don’t do any merkins??

ANNOUNCEMENTS: