F3 Knoxville

May appreciation workout #2

THE SCENE: 60’s not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
1 mile ruck,  then

  • 1 minute of squats
  • 2 minute plank hold
  • 4 ruck merkins
  • 8 dead lifts
  • 16 thrusters
  • 32 ruck swings
  • 64 lunges (32 each leg)
  • 128 flutter kicks

Ruck 2 miles

Changed plans a little and finished early.   Added

10 – 8 count body builders

20 curls

20 oh press

20 squats

40 calf raises

 

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
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.

RAW

THE SCENE:  low 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Oyo stretch

THA-THANG:
Station work.  1 min at each station and then rotate.  All while jamming to 90s tunes.

  • Bent over row
  • KB swing
  • OH Press
  • Curls
  • Squats
  • Calf raise
  • Turkish getup
  • Derkin
  • Jump rope

MARY:

COUNT-OFF & NAME-O-RAMA

Tweet-E, Junk, Tailpipe, Cosmo, Wallball, Slugger, Peekaboo, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Don’t be lazy.  Take initiative and be a leader.

MOLESKIN:

ANNOUNCEMENTS:

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.

Millennial’s Can’t Jump Rope

THE SCENE: 60’s & clear

F3 WELCOME & DISCLAIMER

Quicker than normal…running late!

WARM-O-RAMA:
SSH x 20  with increasing speed

THA-THANG:
8 stations set up in front of the outhouse.  2 minutes at each station then rotate to the next.  The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope!  All this while Lynyrd Skynyrd played blissfully in the background….good times.

  1. Curls (30, 25, 20 dumbbells)
  2. Squats (60 sandbag)
  3. Calf Raises (40 sandbag)
  4. Kettlebell swings (35, 40 bells)
  5. American Hammers (assortment of plates…can’t remember exact weights)
  6. Mr Spectacular (15 dumbbells or 30lb ruck plates)
  7. Overhead Press (20 ruck plate x 2)
  8. Jump Rope

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
8 strong.  Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman

CIRCLE OF TRUST/BOM:
Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary.   Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.

MOLESKIN:
Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area.  Shooter eventually resorted to air jumping, with fancy tricks!

ANNOUNCEMENTS:
Hardship hill coming up.   Sign up for a team.

Monday runday

THE SCENE: 46
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 mile mosey
THA-THANG:
Coupons on hand:

60# bag x 3

90# bag

40# bag

Carry all bags and straps to soccer field.   Lash the 40# and 60# bags together.

Drag the sandbag to midfield as fast as possible, drop the bag and sprint to end line.  Jog/ walk back to midfield and drag the sandbag back to the beginning.   Rotate to the next bag and repeat.

Mosey another lap and carry the sandbags 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:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.