F3 Knoxville

Takin a Left Turn

THE SCENE: 59 Degrees with a view of the mountains
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – ICx15
Tempo Squat – ICx13
Merkins – ICx10

THA-THANG:

Pax start with a 20yd bear crawl and then enter the beatdown zone where they complete the exercise prior to running a 400m around the church; returning to the 20yd bear crawl. Rinse and Repeat.
Example – 1st Round
Bear crawl, 25 Merkins, Run 400m
Bear crawl, 30 Merkins, Run 400m
Round 2
Bear crawl, 25 BBS, Run 400m
Bear crawl, 30 BBS, Run 400m

  • Bear Crawl x10 (4ct)
  • Merkins x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Merkins x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • BBS x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x10
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Burpees x20
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x25
  • Run 400m
  • Bear Crawl x10 (4ct)
  • Squat x30
  • Run 400m
  • Bear Crawl x10 (4ct)
  • V-up x15
  • Run 400m
  • Bear Crawl x25 (4ct)
  • V-Up x20
  • Run 400m

MARY:
Pax jumped in with the 6 to help out in time remaining
Held planks for 6 to return
COUNT-OFF & NAME-O-RAMA
12 Pax
CIRCLE OF TRUST/BOM:
Shared a bit about the impact F3 has had on my life in regards to the bonds that are created between men when they are tested. When you put in the work, get the job done and go at it with a battle buddy. The relationship is stronger than a typical relationship. Trust your fellow HIMs, put in the daily work and be there for them. The bond is everything.

MOLESKIN:
Great spot for an AO. Mountain view at the end of the beatdown was pretty epic. Great group of guys. They even know how to mumble chatter already! Moses approved…All 12 put in the work and all 12 left with their first victory of the day.
ANNOUNCEMENTS:
Grouch is 40 today, Happy Birthday!  Support him as he leads the Bomb Shelter crew this Saturday.

Peach Fuzz

THE SCENE: Mid/Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC x10)
Merkins (IC x10)
Squats (IC x10)
27 Line jumps @ each line (FL, FR, FF)
THA-THANG:

Mosey Greenway to Cardinal St. (.5 Miles) stopping at Anderson Street. Beatdown location is on Cardinal St. hill between Anderson Street and West Ray Avenue.

‘Bottom of hill’ – Anderson Street Complete the following – Continuous (without break between exercises):

  • (20) Shoulder taps
  • (10) Push-ups
  • (20) Shoulder taps

Burnie up hill to West Ray Ave.

Complete the Peach (like a Kraken) at Intersection and run back down to the bottom. Remove 1 exercise each time up the hill until there are no more exercises.

Top of the hill and going counter-clockwise:

  • (50) Star Jacks
  • (40) Monkey Humpers
  • (20) Pickle Pointers
  • (30) Air Squats
  • Lunges (across the circle and back)

MARY:
1 Minute of LBC
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:
Encourage the men to show their support and backing of the leadership change going down this weekend at the Bomb Shelter. Drifter will be passing the flags to Espy and I encourage the men to attend if at all possible. If not, I encourage the Pax to encourage other pax to attend.

Plan for a 6am step off for a general ruck march
7am Beatdown Start
8am Breakfast at Drifters
MOLESKIN:

ANNOUNCEMENTS:
Support the passing of leadership at the Bomb Shelter this Saturday; Breakfast at Drifters after!

Rise & Grind

THE SCENE: Chillin at 38 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (duh)
Run down and back
Tempo Squats
Run down and back
Fancy Cherry Pickers (Pax Mumble)
Run down and back

Mosey to beatdown location

THA-THANG:
2 Beatdown locations; 1 on the street and 1 on the greenway. Pax will run from location 1 to location 2 and perform the 1st movement. They will then run back to the original location and complete the 1st movement. Continue through all movements and then rinse and repeat.

*Cones in middle of beatdown locations require 3 burpees to pass each time
*Pax bernie up the hill to beatdown location every time

  • Greenway Side:
    • (20) Merkins
    • (15) V-Ups
    • (25) Big Boys
    • (20) Merkins
      (20) Aussie Burpees
  • Street Side:
    • (30) Air Squats
    • (20) Walking Lunges
    • (20) Jump Squats
    • (40) Monkey Humpers
    • ( 30) Pickle Pointers

MARY:
KY – Flutter Kicks
Veep – WWII
COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
ISI – Proverbs 27:17-20
Just as iron sharpens iron, friends sharpen the minds of each other. Take care of a tree, and you will eat its fruit; look after your master, and you will be praised. You see your face in a mirror and your thoughts in the minds of others. Death and the grave are never satisfied, and neither are humans.
MOLESKIN:
Take time to self reflect, check yourself and your daily habits. Are you hiding things from your loved ones, co-workers, or even yourself? Take the time today to deep dive into yourself, reflect and repent (if necessary); change the course and make things right before it goes too far. STOP attempting to fix ourselves with worldly options/solutions, they only leave us wanting more.
ANNOUNCEMENTS:

Holiday Sea Biscuit

THE SCENE: 52 Degrees for a great start to the week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to Oval Office. Arm circles forward and backward with a few other arm motions while on the mosey to the track.
THA-THANG:
Sea Biscuit. Movements (PT): 10 Burpees, 20 Merkins, 30 Walking Lunges.

  • Complete PT
  • Run 1 Lap around track
  • Complete PT
  • 2 Laps
  • Complete PT
  • 3 Laps
  • Complete PT
  • 2 Laps
  • Complete PT
  • 1 Lap
  • Team up with 6 and work through for remainder of time.

MARY:
BBS OYO
Flutter Kicks (IC x 18)
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Speak life in every situation. Be the person that says “hey, it’s going to be ok.” or “You know what, it’s really not that big of a deal and we can make it work.” Be positive, and speak life into everything!
ANNOUNCEMENTS:

10! A Freaking 10!

THE SCENE: Upper 40’s on a December Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

(1) Capri Lap Around BB Courts
(10) Side Straddle Hops
(10) Froggie Hops
Mosey to Beatdown Location on Greenway
THA-THANG:
Insert information about the workout.

  • (10) Wide Merkins
    • + (10) Side Straddle Hops
  • (10) Squat Jumps
  • (10) Groiners
  • (10) Regular Merkins
  • (10) Feet Release Squats
    • (lunges or iron mikes)
  • (10) Burpees
  • (10) Dr. Ws
  • (10) Battle Buddy Leg Tosses
  • (10) Peter Parkers
  • (10) Dimond Merkins
    • + (10) Side Straddle Hops

First time Down is Running between exercises
Burnie Back
Skip Down
Skip Back
Side Shuffle Down
Side Shuffle Back
Burnie Down
Run Back

MARY:
BBS
Flutter Kicks
Box Cutters
Plank
COUNT-OFF & NAME-O-RAMA
7 Men Pushed Hard for a Friday Morning Victory
CIRCLE OF TRUST/BOM:
HOPE. Be the Hope in your work place, at your school, in your family. Whatever the situation you or others are going through be the HOPE; bring the HOPE!

MOLESKIN:
ANNOUNCEMENTS:
Breakfast at Drifters tomorrow after the beatdown
1st Annual Ugly Christmas Sweater Walkabout next weekend! RSVP on Slack and come out for a great evening and an opportunity to take home the 1st ever Ugly Christmas Sweater Trophy!