F3 Knoxville

PT and Heavy Carry

THE SCENE: mid 60s and foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We did a loop shuffling with a stop in the middle for 20 merkins, 20 thrusters and 20 curls (I did 10). Then we did a loop with the twins and sandbags. Everyone carried something. The person with the twins carried em until they couldn’t no mo then swapped with someone with a sandbag. We did another loop of PT, another heavy loop and one last loop of PT. With limited time left we went up lovers lane and dropped our rucks for at least 1 minute of hang time. Rucked back down to SP. Got 5 miles and lots of smiles.

MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:

Yes, more of this, please.

ANNOUNCEMENTS:

Happy Birthday to Me

THE SCENE: low 60’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry Pickers x 5
  • OYO stretches
  • Shock & Awe Burpees

THA-THANG:

  • Mosey to baby Everest for 11’s.  Starjacks at top / Diamond Merkins at bottom
  • Mosey to pavalon and do 3 sets of the following.  Run to the gate & back between each set.
    • 10 pullups
    • 20 dips
    • 30 squats
    • 20 step ups
    • 10 thrust merkins

MARY:

  • Side crunch x 15
  • Heels to heaven x 10
  • v-up, roll-up x 10

COUNT-OFF & NAME-O-RAMA
Stitches, Dreadlock, Junk, Mayberry, Tweet E, Aladdin, Mouthwash (FNG), Wagon Wheel, Ratchet, Bartman

CIRCLE OF TRUST/BOM:

Matthew 6:14-15  For if you forgive other people when they sin against you, your heavenly Father will also forgive you.  But if  you do not forgive others their sins, your Father will not forgive your sins.

MOLESKIN:
Birthday Q today – 41 today.

ANNOUNCEMENTS:
Hardship Hill

Mental Toughness

TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
6 exercises to improve mental toughness:
1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
4. Ruck – put a heavy pack on and go walk for hours.
5. Farmer carry – pick up some heavy shit and go for a mile walk.
6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.
MOLESKIN:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.

Maundy Thursday Montage

THE SCENE: 60 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Cherry Pickers x 6
  • Circle of burpees

THA-THANG:

  • Indian run to where the boats used to be
  • Paula Abdul the length of two light poles.  Bear crawl forward 2 parking spaces, do 10 merkins.  Bear crawl backward 1 parking space, do 10 squats.  Rinse/repeat until you reach the 2nd light pole.
  • Mosey to the bottom of the stairs on long island.
  • Iron Mike countdown.  Start at the bottom of the stairs with 10 iron mikes (each leg), then run up the stairs, up the hill to the rock and do 9 iron mikes.  Run back down, do 8…run back to top, do 7.  Rinse/repeat until you work all the way down to 1.
  • Mosey to the Matterhorn.
  • Sprint to the 1st light pole, do 10 squats and 10 derkins.  Bernie Sanders to 2nd light pole, do 10 squats and 10 derkins.
  • Slowsey to the bottom of Matterhorn & indian run back to the AO

MARY:

  • LBC x 25
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Toto, Snitch, Toebox, Trolley, Peek-a-boo, La-Z-Boy, Frosty, Butters, Flute Loop, Sparky, Abacus, Hot Tub, Dreadlock (FNG), Stitches (FNG), Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Talked about the meaning of Maundy Thursday and what an important day it is.

MOLESKIN:

ANNOUNCEMENTS: