F3 Knoxville

Brickyard Competition Bear Crawl Team

THE SCENE: 73 and HUMID!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Old School Stretches.  Legs, back, arms, SSH

tempo merkins, then merkins in cadence RR

tempo Squats
THA-THANG:
Insert information about the workout.

  • mosey to the back lot, then continue to mosey to the track,
  • 50 merkins, BBS, Squats, SSH Bear Crawl on the straights, and lunge on the curves.
  • RR 25 reps with a NUR and Run in between

MARY:
Flutters, Dollys, leg lifts
COUNT-OFF & NAME-O-RAMA
8 pax
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.

Amazon Abort co-Q

THE SCENE: Forgot to look, felt like about 75* and humidity wasn’t yet too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Led by Amazon:
BAC forward x20 IC (evidently at Brickyard these are know as manly arm rotations)
BAC backwards x20 IC
Moroccan night clubs x20 IC
OH claps x20 IC
Led by Abort:
Pulse squats x15 IC
Tempo lunge x10 IC
Cobras x10 IC
Amazon:
Sumo squat x10 IC
THA-THANG:
Mosey across Emory Road to the First Tennessee bank parking lot and pair up.  Dora style work, one partner does Galway Hookers across parking lot (4 lunge steps, 1 supersquat, 4 lunge steps, 2 supersquats, continue) to cone and the run back.  The other partner works through:

  • Burps x100
  • Calf raises x100 (on 4-ct)
  • 200 high knees (left/right 1)

Once the partner returns, swap and continue through the exercises.  All groups ended about the same time, so a quick mosey through the parking lots, and back across Emory Road right in front of splash pad.  Quick round of ATM’s to even out the leg work we just did, then continue mosey to pick up a pet rock at the lot just beyond the park.  Grab your rock and mosey with it across Emory to the Health and Wellness parking lot (fitting right?).

Four corners routine, sort of.  Each exercise set with rocks, then run carrying rock overhead to the next corner.

  • Front rock raises x20
  • Eight count bodybuilders x10
  • Rock OH squats x20
  • Brickyard manmakers x10

Finish the four corners, then rinse and repeat for a second round.  After a quick joke about a third round, its time for the shoulder shredder.  Overhead claps on a 4 count, stopping every quarter to pick some cherries.  TAKE US TO 100!

Get rock overhead and mosey back across Emory Road for the last time and take the rock back and return it.  Mosey back toward start point for a little cardio.

Sprints are around 30 yards, all done together.

  • 80% sprint, immediately followed by 10 merkins on 4-ct IC
  • 80% sprint, immediately followed by 10 cobras on 4-ct IC
  • 100% sprint, AYG, immediately followed by 20 SSH IC

MARY:
Flutter kicks x20 IC
BBSUs x20 OYO
Flutter kicks x20 IC
BBSUs x20 OYO
Boat/canoe cash out – in canoe doing flutters, Moroccan night clubs, OH claps
COUNT-OFF & NAME-O-RAMA
9 strong with plenty of visitors: Herbie, Biohazard, Fob, Manilow, Pele, Lilydipper, Fast N Easy, Amazon, Abort
CIRCLE OF TRUST/BOM:
Amazon spoke about the importance of focusing on others who might be struggling.  Lessons he has learned in GORUCK events, specifically his most recent HTL.  During those events, and in life in general, we find ourselves struggling and contemplating giving up.  But if you look around, there is generally someone worse off than we are.  If you focus your energy on them and helping them keep moving, its funny how you forget the pain you’re in or how tired you are.  Focus on helping someone else, and you’ll be amazed how far that takes you as well.  AYE!!

Burning legs

THE SCENE: Clear, 66°F, Feels like 67°F, Humidity 100%, Wind 1mph from WNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH
  • 10x Manly Arm Rotations Forward and Backwards
  • 20x Imperial Walkers
  • 10x Cherry Pickers

THA-THANG:

  • Mosey to the planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • Mosey to the start of the green way
    • At the 0, .25, .5, and .75 mile markers do exercise
      • 5x squat thrusters
      • 5x alternating toe touches
      • 5x side lunges
      • L5x skaters
    • Abs
      • 20x BBS
      • 20x 4ct Flutter
      • 20x 4ct Dead Bugs
      • 20x 4ct Hammers
      • 20x LBC
  • Mosey to planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • 7s
    • Dips to Monkey Humpers

MARY:

  • Ring of Fire leg push down
  • 10x Flutter kicks
  • 10x Hello Dollys
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The Darkness – Jocko Willink – https://www.youtube.com/watch?v=ZnFhK6x_XIA

There are times when things seem so bad and that there is no light. It is those times we must fight. With our brothers in F3 we are not alone in our fight. We must be willing to share those experiences and ask our brothers for help. When we see our brothers struggling, join them in their fight.

MOLESKIN:

ANNOUNCEMENTS:

Pre-Birthday Bear With Me Beatdown

THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Tempo Squats 10x IC
  • LBAC 15x IC Forward & Backwards

THA-THANG:

  • Mosey to the long front parking lot
  • Bear With Me
    • Bear Crawl & Exercises
      • 10-yard Bear Crawl
      • 20 Air Squats
      • 10-yard Bear Crawl
      • 20 push-ups
      • 10-yard Bear Crawl
      • 20 ruck curls
      • 10-yard Bear Crawl
      • 20 4-count flutter kicks
      • 10-yard Bear Crawl
      • 20 4-count mountain climber
      • 10-yard Bear Crawl
    • Hold plank until six catches up
    • 10 Burpees
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Repeat Bear Crawl & Exercises
    • 5 Manmakers IC
    • Sandbag Toss down the parking lot Indian run style
      • 1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Lunge to AO

MARY:

  • Flutter Kicks 20x IC
  • Captian Thors to 6 BBS & 24 Hammers
  • Dealers choice:
    • Simmons: Box Cutters 20x
    • Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
  • Boat Canoe to finish with:
    • Moroccan Night Club in Canoe 2x
    • James Bond at the finish

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers
CIRCLE OF TRUST/BOM:

As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.

MOLESKIN:
Jordan Peterson – Talks about Men in the church

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

4 corners of Hades

THE SCENE: 57 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles ⬆️⬇️

Micheal Phelps

Tempo merkins

SSH

Susanne Summers

THA-THANG:
4 corners 10 laps each lap exercise changes repeat exercise at each corner

1,6 Burpees/Merkins

2,7 BBS / LBCrunches

3,8 MTN C / Plank Jacks

4,9 Squats / SSH

5,10 ManMakers / PeterParker Merkins

yup, lap 5 and 6 were absolutely horrible

MARY:
Ring of Fire 🔥

Capt. Thor

COUNT-OFF & NAME-O-RAMA
10 HIMs killed it
CIRCLE OF TRUST/BOM:
Embrace the unknown and find value in patience and understanding
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.