F3 Knoxville

Author: Herbie

Prepping for a Murph

THE SCENE: Clear, 69°F, Feels like 69°F, Humidity 84%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH IC
  • 15x LBAC IC Forward and Reverse
  • 10x Cherry Pickers IC
  • Little of this & little of that

THA-THANG:

  • 4 rounds
  • 2 mins per set
    • 1 Pull-ups, 2 Merkins, 3 Squats
    • 2 Pull-ups, 4 Merkins, 6 Squats
    • 3 Pull-ups, 6 Merkins, 9 Squats
    • 4 Pull-ups, 8 Merkins, 12 Squats

MARY:

  • Flutter kicks til time

COUNT-OFF & NAME-O-RAMA
FNG Toucan, Filter
CIRCLE OF TRUST/BOM:

From the movie ‘The Secret Life of Walter Mitty’.
Walter is an example of a Sad Clown. He spends his time lost in the daydreams of what he could do. Life throws a curveball at him and he takes the opportunity to step up and accelerate. At the end of the movie, he meets a photographer that he has worked with all his career but never actually met. At this point the photographer is trying to capture an image of an elusive snow leopard, called a ghost leopard. The leopard finally appears and he lets Walter view it through the camera, he then makes a choice to not capture the moment, but experience it.

Too many times in our lives we try to control the moments in our lives instead of actively experiencing them. We need to take the time to experience life.

MOLESKIN:

ANNOUNCEMENTS:
Second Harvest Food drive – Fia & F3
Brolympics Nov 9

Iron Sharpens Iron

THE SCENE: Overcast, 71°F, Feels like 72°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Squat Walkers 20x IC
  • LBAC 15x IC Forward & Reverse
  • Overhead Claps 20x IC
  • Little of this, little of that, some of these and som of those

THA-THANG:

  • Mosey to the back lot
  • Find a battle buddy
  • 4 rounds
    • 50 squats
    • 40 BBS
    • 30 Merkins
    • 20 iron Mike’s
    • 10 burpees
    • Run around the parking lot
  • Mosey to the front
  • Brickyard bear crawl with battle buddy
    • P1 Al Gore while P2 bear crawls to the opposite curb completes 5 merkins and returns, flap jack
  • 11s
    • Flutter kicks
    • Hammers

MARY:

  • Box Cutters 20x IC
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
FNG – Chuckie
CIRCLE OF TRUST/BOM:

Proverbs 27:17
As iron sharpens iron,
So a man sharpens the countenance of his friend.

As men we need to be pushed and challenged by other men. Each of us is iron, but that does not mean each of us is the same. You cannot sharpen a sword with another sword, you must sharpen a sword with a file. There are many times in our lives where we need to be the sword, being sharpened by the men around us, but we will also need to be the file to sharpen our brothers as needed. This process is not just physical, it includes mental and emotional aspects as well. At our AOs we all have different skills and abilities, we need to be willing to use those to lift up our brothers when needed, push and pull them along, and even be confrontive and abrasive as necessary to equip our brothers to be the leaders they need to be.

MOLESKIN:

As I take the AO Q over from A-Rod, I think over the past year and 8 months since I started attending F3 at the Brickyard. I am not the same man I was when I started. I am stronger physically yes, but also mentally and emotionally. I am willing to step into the hard leadership situations as a direct result of Qing a group of men in the gloom. I never thought a post on Facebook would change my life as it has, I am grateful that A-Rod took the chance to start the AO at Brickyard. He is a true HIM that has definitely impacted the men of Powell in a positive way.

ANNOUNCEMENTS:
IronPax Challenge 2019 – September workouts
Truckin to the Pound – Sept. 14

Heavy Stuff and Many Reps

THE SCENE: Clear, 71°F, Feels like 72°F, Humidity 90%, Wind 0mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC 20x
  • Tempo Squats IC 20x
  • LBAC IC 10x ED

THA-THANG:

Mosey to the Methodist Church Parking lot to where the ‘toys’ are waiting.

8 Stations, 20x reps unless otherwise indicated

  1. Tire Pull – stretch rope out, pull tire across parking lot. Return to start position, pull tire back.
  2. Curls – 2 12-15lbs sandbags for curls
  3. Flutter Kicks 4ct
  4. Goblet squat with CMU
  5. Merkins
  6. Overhead press with CMU
  7. Deadlift with 60lbs sandbag
  8. Burpees

Repeat until Q calls time. (All PAX completed at least 3 rounds)

MARY:

  • Freddie Mercury IC 20x
  • BBS 20x OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
INTENTIONAL
Webster’s dictionary defines Intentional as : done by intention or design : INTENDED.

As men participating in the 1st F of F3, we have an intentionality of waking up and going to a workout in the gloom. This is not always an easy thing to do, but it makes us better men. I have been a part of F3 for 1 year and 8 months. In that time I have done many things that I never thought I would be capable of, but it all starts with intentions.

  • I intentionally set my clothes and shoes out the night before a workout.
  • I intentionally set my alarm (sometimes multiple).
  • I intentionally eat better.
  • I intentionally drink more water.

These are all things that I do for the 1st F. But F3 is more than just fitness, we have Fellowship (2nd F) and Faith (3rd F). I will admit, I find myself struggling with being intentional with the 2nd F. I am naturally a loner. I like my time by myself. This is a problem. As I continue to accelerate my 1st F, I find that I need the 2nd F and 3rd F more and more. If I can surround myself with other HIMs that are accelerating, than I can join them and accelerate along side. It is the intentional aspect of joining others who are like minded and growing that will cause me to be better as well.

So I asked my F3 brothers this morning, what are you going to be intentional about in your life?

MOLESKIN:

ANNOUNCEMENTS:
Month of September – IronPax Challenge – www.F3greenwood.com
Sept 6 – F3 Dads Run Amuck Camp – https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483
Sept. 14 – CSAUP Truckin to the Pound
Sept. 22 – F3/Fia 2nd F and 2.0 Workout

Legs, abs and laps

THE SCENE: Clear, 70°F, Feels like 71°F, Humidity 92%, Wind 0mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Cherry Pickers 20x IC
  • Imperial Walkers 20x IC

THA-THANG:

Mosey to the cement pad. 4 Stations around the loop. Mosey between stations, after last station sprint to barrier blocking sinkhole. Turn around and start back completing the next round of exercises.

  • Flutter Kicks 4ct 30x/40x/50x/30x
  • Squats 30x/40x/50x/30x
  • American Hammers 4ct 30x/40x/50x/30x
  • Lunges 30x/40x/50x/30x

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

CIRCLE OF TRUST/BOM:
Find your mission or D2X – where your dolphin meets your daffodil. https://soundcloud.com/f3nation/missionality-q23-episode-49-43feet-a-leadership-podcast

MOLESKIN:

ANNOUNCEMENTS:

Modified MARSOC Shortcard

THE SCENE: Clear, 71°F, Feels like 72°F, Humidity 93%, Wind 0mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo squat 15x IC
  • Little of this, little of that
  • LBAC x10 IC Forwards & Backwards

THA-THANG:

Mosey to the church lot

  • 30 Merkins
  • 30 Squats
  • 30 LBCs
  • 10 Burpees
  • 30 4ct Overhead Claps
  • 30 Merkins
  • 30 4ct Mountain Climbers
  • 30 4ct Flutter Kicks
  • 10 Burpees
  • 30 Air Presses
  • 30 Merkin thrusters
  • 30 SSH
  • 30 4ct Flutter Kicks
  • 10 8ct Body Builders
  • 30 Squats
  • 30 Merkin Thrusters
  • 30 Lunges (each leg)
  • 30 4ct Hello Dollies
  • 10 8ct Body Builders
  • 30 4ct American Hammers
  • Mosey to playground to do 3 sets of AMRAP Pull-ups

MARY:

Finish with 5 negative pull-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Revisit of Foundation 1 of Qsource: Disturbance to the Status-quo – https://f3nation.com/2019/01/01/disruption-f-1/

MOLESKIN:

ANNOUNCEMENTS:
Convergence and 3rd F on Aug. 10 at BigBall