F3 Knoxville

Author: Herbie

A total man

THE SCENE: Mostly Clear, 51°F, Feels like 51°F, Humidity 76%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 20x Tempo squats
  • Little of This, Little of that
  • Mosey around the parking lot

THA-THANG:

4 rounds 25x each, 4ct where appropriate

  • Merkins
  • Squats
  • Dips
  • V-ups
  • Lunges, left leg
  • Plank Shoulder taps
  • Lunges, right leg
  • Freddie Mercuries
  • Mountain Climbers
  • Glute Bridges

MARY:

  • 5x Cherry Pickers Slow Cadence
  • 25x Flutter Kicks
  • 5x Captian Thors
  • 5x 8 count Man Makers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What is a “total” or “real” man? He is one who understands and accepts the responsibility for the development of his mental, emotional, and spiritual capacity and demonstrates this by his maturing attitude and actions in his personal life, his home life, his vocational life, his social life, and his spiritual life. – Charles Stanley – Man of God

MOLESKIN:

ANNOUNCEMENTS:
Last week for the Stock the House for Street Hope TN

Breathing Exercises

THE SCENE: Clear, 27°F, Feels like 27°F, Humidity 82%, Wind 1mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH IC
  • 15x Tempo Squats IC
  • 15x LBAC IC

THA-THANG:

  • Start at the top of the drive next to the flag pole. Bear crawl to each concrete post. At each post do a scurg (merkin, left knee touch, merkin, right knee touch is 1) incrementing reps at each post until 8 reps.
  • Mosey to planters.
  • Modified MARSOC Shortcard
    1. 30 Merkins
    2. 30 Squats
    3. 30 Crunches
    4. 10 Burpees
    5. 30 Jump squats
    6. 30 Merkins
    7. 30 Mountain Climbers 4ct
    8. 30 Flutter Kicks 4ct
    9. 10 Burpees
    10. 30 Dips
    11. 30 Merkin Thrusters
    12. 30 SSH 4ct
    13. 30 Flutter Kicks 4ct
    14. 10 8-Count Body Builders
    15. 30 BBS
    16. 30 Merkin Thrusters
    17. 30 Lunges 2ct
    18. 30 Hello Dollies
    19. 10 8-Count Body Builders
    20. 30 Hammers 4ct
    21. 3 Max Sets
      1. Incline Merkins
      2. Merkins
      3. Decline Merkins

MARY:
Boat/Canoe till time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

How approachable are you to your children or your M, co-workers, friends, etc? I had a situation with my 2.2 this past week where she got in trouble at school and did not tell me or the M about it. We found out when we were signing off on her behavior report. When asked about why she would not tell us, her response was that she was afraid. She was afraid of the consequences and of my response. I know that I struggle with my temper and can react without thinking through things. My 2.2 recognizes this and was afraid to tell me. This is not the response I want to instill in my 2.0s and thus the breathing exercises. I’m working on actively taking breaths when told something that I normally would respond instantly to. So my question to you is: Are you approachable with bad news?

Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;
James 1:19 ESV

MOLESKIN:

ANNOUNCEMENTS:

Brickyard Year 3

THE SCENE: Partly Cloudy, 38°F, Feels like 37°F, Humidity 96%, Wind 4mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x10 Each Direction IC
  • Little of This, Little of that
  • Tempo Merkins x10
  • Tempo Squat x10
  • Imperial Squat walker x15

THA-THANG:

  • Mosey to the front curb
    • Brickyard Bear Crawl (ascending bear crawl 1 to 13 merkins)
  • Mosey to back lot
  • Kraken
    • After completing an exercise at the station, full lap to next cone
    • 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, Hello Dolly x15 (all 4ct)
  • Ascending Lt. Dan from near cone to far cone (1 squat 2 lunges forward, 2 squats 2 lunges, etc.)
  • Mosey back to AO

MARY:

  • Hurricane Hoedown:
    • Flutter kick with arms up x20 IC
    • Flutter kick incline position x20 IC
    • Flutter kick & BBS, 1 BBS to 4x 4ct Flutter, 2BBS 8x 4ct flutter to 5 BBS and 20x 4ct flutter

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Three years ago Dec. 2, 2017 A-Rod took a chance to start a new AO for F3Knoxville in Powell, TN. In that COT, he stated that as men we were not designed to operate alone. We need a community and to work together. Three years later, the Brickyard AO is still here and we have come together. We have added and lost men over the years, but we are not the same as we were the first day we stepped out. Part of the ideal of F3 is Iron sharpening iron. At the Brickyard, we may not speak in the most politically correct ways but we push and help one another to be better. I know that I am a better man for coming in the gloom and being shoulder to shoulder with these PAX. A-Rod had a prior commitment today (rucking long distance with 60lbs) so he asked if I would share his words as well:

Three years ago I started this AO and knew only one FNG was going to show up. I knew other F3 men were coming from other AOs to support me, but didn’t know if there would be any turnout. I was pleasantly surprised! Not all who helped start Brickyard are still participants, but we have a very strong group that show up and that encourage each other. Thank you for making F3 Brickyard the fun and challenging AO that it has become. Thank you for supporting me and now Herbie as we lead you. Continue to make this AO great by volunteering to lead and bring others out with you.
Brickyard was made by a normal (barely athletic) guy so that other men could find friendship and better themselves physically. It has worked but only because of your involvement. I look forward to steering our way through 2021 as a group and supporting each other through the coming challenges of the year.
Thanks again for your commitment!
Strength and Honor
A-Rod

MOLESKIN:

ANNOUNCEMENTS:
Jan. CSAUP at the Asylum more info to come.

Tyson wod

THE SCENE: Rain, 67°F, Feels like 68°F, Humidity 100%, Wind 8mph from E
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC

15x LBAC forward and backwards IC

Little of this and that

THA-THANG:
50x dips on CMUs

50x merkins

50x shrugs with CMUs

100x BBS

100x Squats

Rinse and repeat

We completed 2 full rounds and one round at half reps

MARY:
15x Flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Show up. Do the work.
MOLESKIN:

ANNOUNCEMENTS:

Love Challenges

THE SCENE: Partly Cloudy, 90°F, Feels like 96°F, Humidity 52%, Wind 4mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20x SSH IC
  • 15x Manly Arm Rotations – Forwards and Backwards IC
  • Little of this, Little of that
  • 20x Tempo Squat IC
  • 20x Imperial Walker IC

THA-THANG:
Slowsey to find a shady spot.

Ladder work – 5x, 10x, 15x, 20x, 15x, 10x, 5x

  • Burpees
  • Gas Pumps
  • Shoulder Taps
  • BBS
  • Merkins
  • SSH

Mosey back to the start point

MARY:

Cloud gazers till time.

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar
From the Mend House: Jock Strap, Turtle Man, Kramer, Swipe Right, FNG – named Ralphie
CIRCLE OF TRUST/BOM:

Love challenges, be intrigued by mistakes, enjoy effort, and keep on learning.

  • Carol Dweck

MOLESKIN:
Prayers for Filter for achilles and for Turtle Man’s dad – cancer and recent car wreck

ANNOUNCEMENTS: