F3 Knoxville

Author: A-Rod

Commercial Grade Wrapping Paper

THE SCENE: Just cold….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC

Squat x 15 IC

Hand release merkin x 10 OYO

Imperial Walker x 15
THA-THANG

Catch me if you can: P1 run backwards P2 CDDs x 10 and catch partner. P1 then does CDDs x 10. Continue until one lap around parking lot complete. Second lap is diamond merkins.

Deconstructed Burpee: 10 squat, 10 leg thrusts, 10 merkin, 10 leg thrusts.  Exercise performed as 10-1

Dan Taylor: 1 squat:4 lunge, 2 squat:8 lunge etc. length of staff parking lot (continue 1:4 ratio).

Mosey to back parking lot

Bearmuda Triangle: Three cones in triangle set approx 70′ apart. Bear crawl to each cone. First cone 10 hand release merkin, second 15 hand release merkin, third 20 hand release merkin. DO NOT get up when reaching each cone.

Mosey back to AO

Bruce Lee: 20 Reps, 3 sets

Murican hammers, leg raises, LBCs, heel touches, crunchy frog, 100s.

MARY:
Flutters
COUNT-OFF & NAME-O-RAMA
FNG: JD Faulconer-Pitino
CIRCLE OF TRUST/BOM:
From the Marine Corps Leadership Traits (14 total)

Courage: Courage is what allows you to remain calm while recognizing fear. Moral courage means having the inner strength to stand up for what is right and to accept blame when something is your fault. Physical courage mean that you can continue to function effectively when there is physical danger present.

Gain courage to overcome the aspects of life that cause you to fear by DOING them. Continue to do the things that cause you fear until you can complete the task without having fear.
MOLESKIN:
Do the hard things first each day. The rest of the day is gravy.

What goes up…must come down.

THE SCENE: Awesome and 39 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x10 each direction IC
  • High knees x 20 IC
  • Windmills x 10 IC
  • SSH x 25 IC
  • Global Warming: Get in circle and rotate while in Al Gore until exercise is called out. When exercise is done continue rotating until next exercise is called out. (10 merkins, 10 jump squats, 5 burpees)

THA-THANG:

7s: Dips and box jumps

Escalator: Five locations spaced across AO. Carry each exercise from each location until reaching last location. Upon completion of five locations repeat exercise at each location in reverse, dropping an exercise at each location until arriving back at start.

  • 10 Burpees
  • 20 Merkins
  • 30 Mtn Climbers
  • 40 Squat
  • 50 Lunge Walks

MARY:
Flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“we are swept along in a powerful stream, and as long as we drift with the current we don’t feel its power. Most people drift along in little groups, focusing only on each other, but some of us look at the banks of the river, and notice that we are being swept away to an unfamiliar landscape far from our home. We plant our feet on the bottom and try to grab hold of the people we care about, but immediately we feel the enormous power of the current, and it is all we can do to resist. Meanwhile our friends just think we’re acting very strangely indeed, and making things very unpleasant for ourselves and for them. It’s so much more pleasant to drift, you see, especially when everyone else is — and as soon as we put our feet down on the bottom everyone else is suddenly moving away with the current. (To them, it seems as if we are moving backward.)

…I seek out people who are also resisting the current. They are out there, and it is important to know that they are out there.

I refuse to be broken. I am blessed with reason and intelligence and wisdom, and I will not lay them aside. I will believe in myself, and I will be faithful to myself.

I have friends who respect my intelligence. I try to show them a living example of someone who doubts and questions and denies their secular religion, and who is yet still a friend they can respect. This is, I think, the most effective thing I can do: to show them that a decent, intelligent man of firm moral principles can question the things they take for granted and not be struck by lightning.

I want to make them doubt, even just a little, even just for a moment, the unholy doctrine of this new secular religion. If I can do that, if I can make that tiny crack in the wall, the flowing power of Truth will do the rest. I will believe that Truth is real, that it is mighty, and that it will prevail.”

MOLESKIN:
Keep your feet planted where you are in life. Hold tight to what you believe. The current will get stronger and the water deeper.

Brickyard BOMBS

THE SCENE: Clear 34 degrees with an overwhelming sense of awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Squat Walker x 10 IC
  • Merkin 4ct IC
  • SSH x 25 IC
  • 5 Burpees OYO
    THA-THANG:
  • BOMBS- partner up with someone you have not partnered with. Partner 1 runs set distance while Partner 2 begins numbered reps.

50 Burpees, 100 Overhead claps, 150 merkins, 200 BBS, 250 Squat

Mosey back to AO

  • Wheel barrow merkins- Partner up. P1 holds feet of P2. At each parking stall add 2 merkin until smoked. P2 then hold feet of P1 and work back to start.
  • Cap’n Thor- 1 BBS:4 American Hammers, 2:8, 3:12, 4:16
  • Lil’ Baby Flutter Crunches- On six in flutter position. Count crunches, not flutters. x 15 IC

MARY:
AYG- Sprint parking lot down and back
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called to be leaders where we are. Don’t always be looking for a leadership position we wish we had. We are responsible for the position we currently have. Be a leader in your home, marriage, job, etc. You have been placed there for a reason.
ANNOUNCEMENTS:
3rd F at the Outlook. Saturday 12/9 08:30-09:15. The Outlook behind Stephanos Pizza on the strip.

Aiken Blackjack

THE SCENE: Clear 55 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction IC
  • Tempo Squat x 10 IC
  • Cherry Pickers (Cadre Style) x 20 IC
  • SSH x 25 IC
    THA-THANG:
    Aiken Legs-3 Rounds
  • 20 squat, 20 box jump/step ups, 20 lunges (10 each leg), 20 split jacks
  • Black Jack – 1 BBS:20 Merkin (increase BBS and decrease merkin across parking lot)

MARY:
Flutter Kicks until time was up (about 1:30)
COUNT-OFF & NAME-O-RAMA
FNGs: Brent Ball (Whammy), Stacie Clark (Switchgrass), Miles Mahite (Pioneer)
CIRCLE OF TRUST/BOM:
We have seen many prominent television and movie figures recently accused, and some rightfully so, of sexual misconduct within their work place. As men we must guard our wives and loved ones. Never put yourself in a situation where you can be accused or gossiped about because you were seen with another woman. Go with a group, never meet alone, keep situational awareness at all times. Do not laugh at those whose sin is in the national spot light.

Brickyard AO Plant!

THE SCENE: Cloudy 48 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x10 each direction IC
  • SSH x 25 IC
  • Tempo Squat x 10 IC
  • Tempo Merkin x 13 IC
  • Happy Jacks (5 SSH, 2 Jump squat) x 5
    THA-THANG:
  • Ascending curb crawl (1 to 13 merkins with bear crawl)
  • Mosey to back parking lot
  • Kracken:

Three laps around four stations (65 yds x 55 yds square)

Station 1: Squat, Jump squat, smurf jack x 15

Station 2: BBS, LBC, Flutter (4ct), x 15

Station 3: Merkin, CDD, Shoulder taps x15

Station 4: Mtn Climbers, Peter Parker, Dolly x15 (all 4ct)

  • Mosey back to AO
  • Burpee Dan in parking lot

4 lunge:1 Burpee across parking lot, run back to start

4 lunge:2 Burpee across parking lot, run back to start

4 lunge:3 Burpee across parking lot, run back to start

4 lunge:4 Burpee across parking lot, run back to start

  • Hurricane Hoedown:

Flutter kicks with arms up x 20

Flutter kicks inclined position x 20

Flutter kicks (5 @4ct) and bbs x 20

  • Dealers Choice!

American Hammers x 20

Boat Canoe

ATMs

COUNT-OFF & NAME-O-RAMA
15 PAX with 5 FNGs!
CIRCLE OF TRUST/BOM: We are not designed to operate alone. We are designed to be within a community and to operate together. F3 provides the opportunity to enter into community with other men to provide leadership. Together we push each other, support each other, and are accountable to each other. This is OUR AO and we need to seek out those within our community and encourage them and be leaders in our community.
ANNOUNCEMENTS:
Tuesday and Thursday mornings 5:30-6:15 at Brickyard!!