F3 Knoxville

Author: Fins

Fun Run

THE SCENE: 61 degree, perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC
Cherry Pickers x8 IC
Windmills x10 IC
THA-THANG:
We ran a loop with exercises along the way and repeated until time. Everyone got at least three full laps. The first lap we did together and then everyone went at their own pace after that.

  • Run from the grinder up the troll bridge –  30 squats
  • Run to the road – 10 Burpees
  • Run to Mt. Crumpet – Sprint up the hill
  • Run to the Fountain – 20 BBS
  • Run to the road – 20 Merkins
  • Run back to the grinder – 5 blockees, 10 thrusters, 15 tricep extensions, 20 curls

MARY:
One round of Guantanamo (or duck, duck, goose)
Boxcutters x 15 IC
LBCs for the final 30 seconds

COUNT-OFF & NAME-O-RAMA
8 men this morning
CIRCLE OF TRUST/BOM:
“The only person holding you back is you. No more excuses. It’s time to change.” – Tony Robbins

We have the power to change our own lives. There is another quote that says something along the lines of change what you can change and accept what you cannot change. A pet peeve of mine is when some of my employees come in on Monday and start talking about how terrible Mondays are and how they don’t want to be there. Then on Friday, they’re all excited because they don’t have to be at work the next two days and they just can’t wait to get out of there. To me, they need to change jobs if they have that attitude. If you dislike 5 days of your week, then change it. If you’re not willing to change it, then accept it. This is one step on the road to happiness. We need to constantly re-evaluate our situations and how we feel about them and we need to take action in our lives when necessary.
MOLESKIN:

ANNOUNCEMENTS:

BS Thanksgiving Beatdown

THE SCENE: About 38 degrees but beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSHs IC
8 Cherry Pickers IC
Run to the end of the grinder, do 5 Merkins
Run back, do 5 squats
Run back again, do 5 Dry Docks
Run back one last time, do 5 Lunges

THA-THANG:

Starting at the first light pole, do 5 reps of each of the first two exercises below. Do 5 reps of those exercises at each light pole around the loop, then bear crawl from the last path back to the starting point. Go to the next set of exercises and do 5 of each around again. I called an audible when we got the bridge and decided to do exercises at every other light pole since there are about 33 of them around the loop.

  • Merkins and BBS
  • Squats and Flutter Kicks (4 count)
  • Dry Docks and Side Crunches
  • Lunges and SSHs (4 count) (nobody made it to this lap)

Towards the end we ran the loop in reverse to pick everyone up and get back to the grinder.

MARY:
20 boxcutters IC before it was time.
COUNT-OFF & NAME-O-RAMA
9 men for the turkey day beatdown
CIRCLE OF TRUST/BOM:
1 Thessalonians 5:18 says “In every thing give thanks, for this is the will of God in Christ Jesus concerning you.” I catch myself wanting to move up at work, wanting to make more money, wanting to be in better shape, etc. Not only today, but year round we need to take the time to be thankful for the things that we have. I am thankful that I have a job, I’m thankful that I am able to get up and be in the gloom with you men, I am thankful for my F3 brothers. While we can always strive to be better, we should never stop being thankful for our blessings.
MOLESKIN:
Happy Thanksgiving!
ANNOUNCEMENTS:

Pinocchio’s Mama Kraken

THE SCENE: In the 50’s and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x 20
Cherry Pickers x5
Bodybuilders x5
Side Tri Rise x5 each side

THA-THANG:
A normal kraken but spread across a quarter mile loop. There are 8 cones with a different exercise at each one. After finishing that exercise, run around the loop, past the last exercise you did, and go to the next cone. Complete until Q calls time.

    • Crawl Bear up Mt. Crumpet
    • 80 Merkins
    • 80 Squats
    • 25 Bodybuilders
    • 50 BBS
    • 60 Lunges total
    • 80 Side Tri Rises total
    • 60 4 count Flutter Kicks

MARY:
Boxcutters x15
Hello Dolly x15
LBCs to cash out
COUNT-OFF & NAME-O-RAMA
9 hims today, Smokey and Sandman are not on the website.
CIRCLE OF TRUST/BOM:
“Habits are formed by the repetition of particular acts. They are strengthened by an increase in the number of repeated acts. Habits are also weakened or broken, and contrary habits are formed by the repetition of contrary acts” – Mortimer J. Adler.

I have been working on creating habits for myself, but it has been difficult. I have started focusing not only on what I need to do, but what habit is already in place that is stopping me from implementing my new habit. Seeing what I am actually doing instead of what I should be doing has helped me to form better habits.

MOLESKIN:

ANNOUNCEMENTS:

The Narrow Road

THE SCENE: Felt a little hot, but nice overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20 IC
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Cherry Pickers x8 IC
THA-THANG:
Four cones were set up in a rectangle across the grinder. Each person started at a different cone and did the first exercise there. Then they moved clockwise to the next cone by either bear crawling (shorter side of the rectangle) or doing a defensive slide (longer side of the rectangle). They then did the first exercise at the next cone and so on until they finished the first exercise at all four cones. Each time we completed four exercises, we ran up the troll bridge and did 10 bodybuilders before going back and moving on to the next set of exercises.

Exercises at each cone:
Cone #1

    • Goblet Squats – 20
    • Overhead CMU Lunges – 20 each leg
    • One Leg Deadlifts – 20 each leg
    • Step Ups – 20 each leg

Cone #2

    • Three Part Merkins – 10
    • CMU Chest Presses – 30
    • Hand Release Merkins – 20
    • Wide Merkins – 20

Cone #3

    • Bent Over Rows – 25
    • Tricep Extensions – 20
    • Curls – 30
    • Chest Ups/Pull Ups – 15

Cone #4

    • WWII BBS – 30
    • Boxcutters – 20 4 Count
    • Flutter Kicks – 20 4 Count
    • V-Ups – 20

MARY:
We did a little ring of fire holding an Al Gore while each person did a burpee. For round 2 we each did 2 burpees before time ran out.
COUNT-OFF & NAME-O-RAMA
16 PAX Strong today
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 says “Enter by the narrow gate, since the road that leads to destruction is wide and spacious, and many take it, but it is a narrow gate and a hard road that leads to life, and only a few find it.”

I feel like this verse is applicable to anything we do in life. As F3 men, we walk a narrow road each day when we decide to wake up early and workout. We have to strive to take the narrow path in each and everything we do. Comfort and ease are the barriers to happiness and success.
MOLESKIN:

ANNOUNCEMENTS:

Rinse, Repeat, Repeat Again

THE SCENE: Nice warm morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Squats x15
Cherry Pickers x10
THA-THANG:
Do each round 3 times with a 15 second rest between, then move on to the next round.

Round #1
20 Jump Squats
15 Lunge Punches (each leg)
10 Plank Jacks (4 count)

Round #2
12 T-Merkins
20 Plank Twists (knee to opposite elbow)
20 Crunches

Round #3
12 Low/High Plank to Merkins
20 Dips
12 Pull-ups (or chest-ups)

Final Round
Tabata Burpees – 4 sets of 25 seconds on, 15 seconds rest

Lt. Dan a little less than halfway across the grinder and then do 20 butt kicks. Lt. Dan back and do 20 high knees.

Bear crawl across grinder and do 15 dry docks, then bear crawl back and do 10 merkins.

We then repeated Rounds #1 and #2 twice and cashed out with the tabata burpees.

MARY:
25 Boxcutters
10 side tri rise (each side)
20 WWII Situps
COUNT-OFF & NAME-O-RAMA
12 Pax this morning, no FNGs
CIRCLE OF TRUST/BOM:
I wasn’t very prepared for my Q today. I fell short with everything from drinking enough water so I could operate at my best to having enough planned to fill the whole hour. Lately I have either not shown up for a Q or I have been late. Luckily, F3 gives us something more than great workouts. We also get an amazing group of guys to keep us accountable and bring us back in when life starts pulling us away. By leaning on our brothers we can make it back in the gloom and be better men for it.
MOLESKIN:

ANNOUNCEMENTS: