F3 Knoxville

Author: Herbie

Audible for Rain – Not Feeling it

THE SCENE: Mostly Cloudy, 70°F, Feels like 71°F, Humidity 100%, Wind 4mph from W – with a downpour right as we were going to start. Audible called and workout modified.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH IC
  • 20x Imperial Walkers IC
  • 10x Cherry Pickers IC
  • Little of this/that, some of these/those

THA-THANG:
Mosey to the start point. Modified due to heavy rain starting. Moved to pavilion.

B.O.M.B.S

50x Burpees
75x Overhead Claps IC
100x Merkins
125x BBS
150x Squats

MARY:

25x Flutter Kicks IC
5x Captain Thors
10x Pickle Pounders
15x LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jocko Willink

MOLESKIN:
Pray for Pool Boy’s mom, has a nagging cough after recent surgery.
ANNOUNCEMENTS:

Why are we here?

THE SCENE: Partly Cloudy, 62°F, Feels like 63°F, Humidity 100%, Wind 1mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20x SSH
  • 20x Tempo Squat
  • 10x Each direction LBAC
  • Little of this, little of that

THA-THANG:

  • Ascending bear crawls 1 to 13 merkins at curbs
  • Mosey to gas station START POINT
    • 400 Meter run to the end and back
    • 3 Rounds Completed
      • 75 4ct Mountain Climbers
      • 75 Squats
      • 200 Meter to the end of the parking lot
      • 75 4ct Flutter Kicks
      • 75 4ct Overhead Arm Claps
    • 400 Meter run to the AO
  • AMRAP for time – Increase by 5 each round (3 Rounds completed)
    • 5 x Burpees
    • 5 x Gas pumps
    • 5 x 4-Count Shoulder taps
    • 5 x BBS
    • 5 x Merkins
    • 5 x SSH

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Why are you out here at 7am on a Saturday??
What is F3?
F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.
What are our 5 core principles?
  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust
The F3 Credo is: Leave no man behind, and leave no man where you find him.
The credo doesn’t just apply to our workouts. How are you going to lead today?

MOLESKIN:

ANNOUNCEMENTS:

Choose the Hard stuff

THE SCENE: Clear, 65°F, Feels like 65°F, Humidity 87%, Wind 4mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Tempo Squats 15x
  • Little of this, little of that
  • Merkins 15x OYO
  • Some of those, some of these
  • Leg stretches

THA-THANG:

  • 1 Mile run
  • 6 Rounds
    • 30x Burpees
    • 30x BBS
    • 30x SSH
    • 30x Lunges

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA
Natty, Biohazard, Herbie
CIRCLE OF TRUST/BOM:
With everything that has been happening in the world around I’ve been thinking about the hard conversations that we have with our 2.0s, our co-workers, and our neighbors. These conversations aren’t easy and our 2.0s will ask questions that we don’t have an answer to. I have avoided commenting and posting on social media because I would rather have these types of conversations in person just to be able to read body language and reactions. Within our families, these conversations are hard but necessary. We need to raise our 2.0s to choose to have the hard conversations, make the hard choices, do the hard things. As men of F3, we choose to do the hard thing each morning by getting up in the gloom and doing these crazy workouts. If we can do that, why can’t we men step up and lead these hard conversations in our families, our jobs, and our communities?

Make the hard choice no matter what the situation, it’s no more difficult than 100+ burpees.

THE GLOOM BELONGS TO US!

MOLESKIN:

ANNOUNCEMENTS:

3/19/2020 Remote WOD

Welcome to F3 Knoxville’s Remote WOD#2.

Following in Steam’s example and using his words:

While this might not follow our typical beatdown at any given AO, hopefully this will provide a way for you to get after it, just like we normally do all together.

Wherever you find yourself at today, carve out some time and put in some work. Your F3 brothers around our region will be rocking this at different times throughout the day. Even remotely, there are still ways to lock shields and stay in the fight. Let’s get it done today High Impact Men!

THE SCENE: Thursday, March 19, 2020: 12am – 12am

  • Home, driveway, park, etc. Give yourself some room.
    • Not a gym.

Timeframe: This is on you. Hold yourself accountable just like you would at a normal F3 workout. Just because this is a virtual Q, it doesn’t mean you can’t call-out/push a battle-buddy, just gonna look different.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

    • I’m not a professional
    • Per usual – if you need to modify anything – do it. Like I said above, this is on you!

Equipment needed: A timer (stopwatch, cell phone, hourglass, sundial – if you are doing this not in the gloom)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (SSH) 25x In Cadence (IC) (25 reps on a 4 count – or 50 if you don’t want to do a 4 count)
  • Little Baby Arm Circles 10x IC Forward (10 reps on a 4 count forward) then 10x IC Reverse (10 reps on a 4 count backwards)
  • Imperial Walkers 20x IC (start with hands on head, elbows out)
    • 1 = lift left leg and lower right elbow by leaning head and shoulders towards left knee
    • 2 = back to standing
    • 3 = lift right leg and lower left elbow by leaning head and shoulders towards right knee
    • 4 = back to standing
  • Squats 20x
  • Mountain Climbers 20x IC (20 reps on a 4 count)
  • Merkings 20x
  • Cherry pickers 10x IC (10 reps on a 4 count)
  • Little of this, little of that (right arm stretch, left arm stretch)

THA-THANG:

This is an easy one to work through on your own. Set a 30 minute timer and see how many rounds you can do. (If you want extra, do this with your ruck).
Round 1 – 5 reps of each
Round 2 – 10 reps of each
Round 3 – 15 reps of each

Everything increases AMRAP
  • 5x Burpees
  • 5x Squats
  • 5x 4-Count Mountain Climbers
  • 5x Merkins
  • 5x Big Boy Situps
  • 5x 4-Count Flutter Kicks

MARY:
Take a short mosey (can be a jog or walk) to cool down. Aim for a .25 mile to .5 mile. Breathe and enjoy the world around you.

COUNT-OFF & NAME-O-RAMA

Post a photo/video in the F3KNoxville GroupMe with how many rounds you completed, Hospital name, Age, F3name.

CIRCLE OF TRUST/BOM:

Will be posted on 3.19.2020 to the F3Knoxville GroupMe and added back here.

MOLESKIN:

Even though we might be OYO (on your own) for workouts right now. As PAX of F3 we are never OYO. Your brothers are always right here ready to help when needed. Don’t be to proud to reach out. I will be the first to admit that it is easy to say I can do it, I don’t need help. We are here.

 

No Compromise with yourself

THE SCENE: Overcast, 59°F, Feels like 59°F, Humidity 43%, Wind 4mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30x SSH IC
10x LBAC forward IC
20x Seal claps IC
20x Overhead claps IC
10x LBAC reverse IC
Little of this, little of that

THA-THANG:

Mosey around the park to a pavilion.

Ladder:

  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats

MARY:

20x flutter kicks IC
10x bruce lees IC

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar, Filter, Bubble Wrap, Mend House – FNG Rebel, FNG Michelangelo, Streaker, and one who had forgotten his F3 name
CIRCLE OF TRUST/BOM:
Compromise: Jocko Willnik

MOLESKIN:
Prayers for Rebel’s mom who has pancreatic cancer that has spread to her liver.
ANNOUNCEMENTS: