F3 Knoxville

Author: Moses

Moses & The 10 Commandments

THE SCENE: 30’s
F3 WELCOME & DISCLAIMER

  • Warm-O-Rama
    • SSH – x10 (IC)
    • Tempo Squats – x10 (IC)
    • Hillbilly Walkers – x10 (IC)
    • SSH – x10 (IC)
    • Windmills – x10 (IC)
    • Merkins – x10 (IC)
    • BBS – x10 (IC)
    • SSH – x10 (IC)
  • The Thang
  • Mosey Around Greenway
    • 1st Stop (There is Only 1 God)
      • Tennessee Rocking Chairs – x10 (IC)
      • Intentional Thinkers – x10 (IC)
      • Inch Work Merkins – x10 (OYO)
    • 2nd Stop (You Shall Not Make Idols)
      • Froggie Hops – x10 (IC)
      • Bobby Hurley – x10 (OYO)
      • Smurf Jacks – x10 (IC)
    • 3rd Stop (You Shall Not Take The Name of the Lord your God in vain)
      • Burpees – x10 (IC)
      • Absolution – x10 (IC)
      • Body Builders – x10 (IC)
    • 4th Stop (Remember The Sabbath Day to Keep it Holy)
      • Rest – x10 (seconds)
      • Forward Leaning Rest Position – x30 (seconds)
      • Stargazers – x10 (seconds)
    • 5th Stop (Honor Your Father and Mother)
      • Booyah Merkin – x10 (battle buddy)
      • Crowd Pleaser – 1:1 Merkin : Groiner to 5:5 and back down (OYO)
    • 6th Stop (You Shall Not Murder)
      • Ladder Jacks – 2 of each: SSH, Seal, Smurf, plank, bow and back up for 1rep – x5 (IC)
    • 7th Stop (You Shall Not Commit Adultery)
      • Edward Scissor Legs (Hello Dollys) whatever your comfortable with – x10 (IC)
      • Pickle Pounders – x10 (IC)
      • Monkey Humpers – x10 (IC)
    • 8th Stop (You Shall Not Steal)
      • Tug a War w/Battle Rope!
    • 9th Stop (You Shall Not Lie)
      • 2 min max push-ups
    • 10th Stop (You Shall Not Desire to Possess Anything That Belongs to Another Person)
      • Sprints – x10 (down and back = 1…we got 2 in before time!)

COUNT-OFF & NAME-O-RAMA
5 pax in total
CIRCLE OF TRUST/BOM:
The word was mixed in with the beatdown. Focused on the 10th commandment in the BOM and how social media makes it easy for one to wish they had something someone else has.  That picture on social media is a moment in time that has others wishing they could be there, or have a life more like the person who posted it.  Don’t fall into that trap.
MOLESKIN:
Seeing how far the pax have come in a years time is a true blessing.  So many of our pax have lost weight, gained new friends, and have strengthen their relationship with God.
ANNOUNCEMENTS:
Habitat of Humanity opportunity this coming weekend.  I have yet to get the final details and will try to finalize this plan early this week.

Crush Your Fear

THE SCENE: Perfect Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25(IC)
Imperial Walkers x 20(IC)
American Hammers x 20(IC)
Mountain Climbers x 20(IC)
Squats x 10(IC)
Flutter Kicks x 25(IC)
BBS x 20 (OYO)
Burpees x 5(OYO)

THA-THANG:
Partner Sets:

  • 100 Merkins (P1 does 10 while P2 holds plank; 100 total for group)
  • 100 LBCs (P1 does 10 while P2 holds 6″; 100 total for group)
  • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

Dealer’s Choice:  Pax choose movement and lead in cadence.

  • Box Cutters
  • Hand Release Merkins
  • Side Crunch
  • Jump Squats

10 Minute Work: Every minute on the minute for 10 minutes.

  • 5 Merkins
  • 3 Pull-ups
  • 2 Burpees

50yd Walking Lt. Dan to circle up for 2 rounds of SALLY:

  • Leg Lifts
  • Thrusters w/cmu

1 Round of Let The Bodies Hit The Floor.

COUNT-OFF & NAME-O-RAMA
5 PAX including 1 FNG “Terminator” I can’t believe we actually gave someone this name…we were clearly struggling for something more creative…
CIRCLE OF TRUST/BOM:
Your greatest accomplishments lie on the other side of fear.
MOLESKIN:
Prayers for Bumblebee, his wife and family.
ANNOUNCEMENTS:

“Farmers Don’t Carry…”

THE SCENE: 70 and 100% Blessed
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (ICx16)
Windmills (ICx15)
Burpees (OYOx5)

Indian Run Mosey (w/3 CMUs) to the Educator…

THA-WANNA-BE-THANG:
2 Rounds:

  • Incline Iron Boys (OYOx10
  • Run Up Hill, Jog Down, Bernie Up Hill
  • Pickle Pounders (4CTx10)
  • Jog Down Hill

THA-REAL-THANG:

P1 – 250yd Farmer Carry (CMU Each Hand)

P2 – Mountain Climbers w/twist (4CTx10)
Run 3 Parking Lines; Bernie Back 2
8th Line – Imperial Squat Walkers (4CTx10)
Continue Running 3 and Bernie Back 2
16th Line – American Hammers (4CTx10)
Bear Crawl Back to Start and Repeat if P1 Hasn’t Returned Yet

MARY:
No Time for this Beauty Today
COUNT-OFF & NAME-O-RAMA
16 Men Including 1 FNG Dr. Bacon…..WELCOME!
CIRCLE OF TRUST/BOM:
Reminder to the PAX to have patience in and throughout our lives.  Work / Job Related, Family Related, Driving and with others in general….and even with God.
MOLESKIN:
There is just something about seeing all the cars roll into the parking lot at 5:20am….the local neighborhood guys running out of the gloom and into the circle that puts a smile on my face and warms my heart!  Thank you all for making this AO a special place!
ANNOUNCEMENTS:
Kickball Tournament this weekend!

Roads in the Desert (Isaiah 43:19)

THE SCENE: 70 and the Sun was already up…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC x 25)
Feet Together Straight Down Stretch (10 sec. hold)
Imperial Squat Walkers(IC x 10) *20 Squats for the Monthly Challenge!
Quad Stretch (10 sec. hold ea leg)
Little Baby Arm Circles (IC x 5 ea direction)
Medium Baby Arm Circles (IC x 5 ea direction)
Big Baby Arm Circles (IC x 5 ea direction)
Michael Phelps (10 sec. movement)
Plank (forward leaning rest position 30 sec. hold)
Side Plank (30 sec. hold ea side)
Beach Pose (15 sec. hold ea side)

ACTIVE WARM-O-RAMA:
Bear Crawl (50 yards)
Overhead Hand Claps (IC x 15)
Bear Crawl (50 yards)
Groin Stretch (20 yards)
Walking Lunge Stretch (20 yards)

THA-THANG:
Each round will introduce a new movement further down the running path. After each round run back to the beginning to start the next round. Each round will start from the original movement (3 Balls to the Wall.

Example:
Round 1:
3 Balls to the Wall (BTTW)

Round 2:
3 Balls to the Wall
5 Pull Ups

Round 3:
3 Balls to the Wall
5 Pull Ups
10 Merkins

…Working up to 10 Rounds

Round 10:
3 Balls to the Wall
5 Pull Ups
10 Merkins
15 V-Ups
20 Squats
25 Dips
30 Shoulder Taps
40 BBS
50 Overhead Hand Claps
Run Full Length

MARY:
There was no time for Mary…We worked till the end!

COUNT-OFF & NAME-O-RAMA
8 Pax including Breakfast Club from Lexington SC and FNG (Abraham) from Maine.  Both of these men were based at Tyson McGee and crushed the workout!  It was GREAT having you guys out!  Please pass on the word to anyone else at the base!

CIRCLE OF TRUST/BOM:
I shared a bit about my past and one of the strongest memories I have of God answering prayer.  In 2015 in the parking lot of a CrossFit gym I found myself taking a knee one morning after giving everything I had to finish up a training secession.  I had a conversation with God that morning and asked for there to be a way (if it be His will) to incorporate fitness and endurance events with God’s path for my life.  A way for me to raise His name and to be an inspiration to those around me and ultimately through Gods word.  This prayer was confirmed 2 days later when in a conversation with a visitor at work (they visited us once a week) and he had mentioned he was interested in getting back into fitness and that I was a true inspiration for him and how much he appreciated our fitness and health conversations.

I’m sharing this because I think its very easy to “forget” about the things we have asked for and the realization of them coming true and into play.  As I was driving to the AO this morning and trying to finalize my thoughts about the Word I was wanting to give at the end of the beatdown I looked over to my passenger seat of the car and saw my bible with all my workout notes and signs stuffed into it.  At that moment I felt like God had hit me upside the head to help me realize that I am living out my prayer and that God is still answering and providing me with the opportunity I had asked for 3 years ago…Praise God!

If anyone would like to hear this story in greater detail please feel free to reach out to me, I would love to share it with you!

MOLESKIN:
Drifter’s baby girl has been born and is doing well!  Prayers for a safe and quick recover for his M!  Let’s get our minds right and do it all over again Tuesday!
ANNOUNCEMENTS:
KICKBALL TOURNMENT!  Sign up: Team Name – Shock & Awe…Shucks.
http://www.hometeamsonline.com/teams/?u=GUARDIANSFORGARRETTK&s=htosports

Moses’s Beer Mile Warmup : )

THE SCENE: 70 an perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mostly Stretching:
SSH
Little of This, Little of That
Some of These, Some of Those
Cherry Pickers
Tempo Squats
1/2 Mile Loop with Warm Up Movements

THA-THANG:
6 Stations Made Up Mostly of Foot-Work / Speed Drills. 4 Minutes of Work with 1 Minute to Rotate and Recover.

  • Station 1
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2
    • Box and 1 Speed Cut Drill
  • Station 3
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish
  • Station 4
    • 1 Leg Squat Jumps From Cone to Cone (Stabilization Drill)
  • Station 5
    • Resistance Sprint to First Cone, Release and Sprint Through Finish
  • Stations 6
    • Core Station (Roll the Dice For Workout Movement)
      • 1 = 10 Iron Boys
      • 2 = 20 BBS
      • 3 = 30 Ankle Wiggles
      • 4 = 40 Flutter Kicks
      • 5 = 10 Count Rest
      • 6 = 1 Minute Plank

All Members Made it Through Circuit 1 Time; Then We did the First 3 Stations Again, but with a Twist!

  • Station 1 (Stay the Same)
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2 (Done in a Crab Walk!)
    • Box and 1 Speed Cut Drill
  • Station 3 (Done in a Bear Crawl / Crawl Bear!)
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish

MARY:
Ring of Fire! Member of the pax ran around circle and pushed down other pax legs
Boat / Canoe Called out by Q
30 Sec Cashout LBC

COUNT-OFF & NAME-O-RAMA
9 Pax including 1 FNG….Bomb Shelter had an FNG all 3 Workout Dates!  #Amazing!
CIRCLE OF TRUST/BOM:
Built off @Ma’am BOM From Thursday.  F3 being more than a workout but a group of men you can count on.  People that care about you and are there for you in times of need.  I spoke about Foundations.  Without a strong foundation anything you build on top will crumble.  F3 is my foundation, for fitness, fellowship and faith.  F3 is my rock I build off.  Challenged all the pax to look into their foundation, and test the strength of it, question it and look for ways to reinforce it further!
MOLESKIN:
Blessed to have such a strong group of men to spend time with at least 3 times a week!
ANNOUNCEMENTS:
Beer Mile Event, GoRuck Practice Event “Moses’s Mile” Friday the 29th starting at 9pm.