F3 Knoxville

Author: Nair

Sandbag workout

THE SCENE: Beautiful morning at bombshelter. Rain held off until after the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the fountain

THA-THANG:

One 60lb sandbag was dropped at the road on the way in, other carried to the fountain. PAX ran clockwise laps from fountain to road, with the HIM with the sandbag going counterclockwise. Whenever a runner met up with a sandbag carrier, the runner did 15 Merkins before continuing. Once the sandbag reached opposite end of loop, it was dropped until the next person reached it, when they picked it up. Repeat for time
MARY:
More merkins

box cutters

hello dolly’s
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Seek first to understand, then to be understood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Combined FiA/F3 Halloween 2.0 workout on Oct 30th. Please bring candy for the children if you plan to attend. FiA will cover food and coffee

Dice roll

THE SCENE: Someone ordered extra gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1/2 mile mosey
THA-THANG:

Partner up. There were two stations, and each partner took turns on the stations. The first was a run from the baseball field to the pavilion and then 15 Merkins. Station 2 started with a dice roll to determine the movement. Exercise then performed from home plate to the outfield grass, 15 big boy sit ups were performed, then repeat the exercise on the way back

  • 1: Bear crawl down, crawl bear back
  • 2: Murder bunny down, resurrection bunny back
  • 3: Walking lunge with CMU
  • 4: Rifle carry
  • 5: Farmer carry
  • 6:inch worm (audibled to stopping at the base for this due to it taking longer)

Whichever partner finished first does burpees until their partner is done and then they switch. repeat as necessary

MARY:
Pax roulette abs
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
As adult men, having an opportunity to grow and develop fellowship is hard to find. That’s part of why I love F3. The help I received during hardship hill from the Pax made me appreciate this even more
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMU carry adventure

THE SCENE: Fall arrived at bombshelter this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the park
THA-THANG:
Dora style workout with 100 reps of each exercise. While one partner worked, the other farmer carried CMU to other end of grinder and back. Mosey around park when done and come back, rinse and repeat

  • Merkins
  • CMU squats
  • Curls
  • BBS
  • Shoulder press
  • flutter kick (4 count)

MARY:

20 v ups

LBCs for time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Sometimes it’s best to step outside your routine. I did recently and was glad that I did
MOLESKIN:
Bravo to Mr Rogers for still putting in the work he can while recovering from injury
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Climb the ladder

THE SCENE: Cool morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 IC
THA-THANG:
3 stations along greenway. CMUs at one end, park benches in middle and third station by the bridge. Ladder work out, with 2 reps of each station the first round, running back to start. Reps increase by two each round until 2 reps performed, at which point reps start counting back down. Exercises as follows

  • CMU ground to overhead
  • Step ups
  • Merkins

MARY:
Pax Roulette.  we did flutter kicks, ABCs, and I believe they were called 100s fri
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Being part of a group can help push you when you aren’t feeling it. This morning was like that for me. I slept poorly and likely would have slept in had I not had this group to come to. I’m blessed to have such HIMs in my life
MOLESKIN:
Safe travels for Hammy and Rep Sleepy. Congratulations to Moses for his third place finish over the weekend.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Roll the Dice

THE SCENE: Pleasant morning at Arsenal. Not too gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH IC
THA-THANG:

Mosey to picnic tables on greenway and partner up. One partner performed step ups while the other rolled a die three times, the first roll for a location, the second for and exercise, the third for the repetitions. As the HIM ran to the location and performed the exercise, their partner continued step ups until they returned.

LOCATION

1: Bridge

2: Pavilion

3: Playground

4: Grinder

5: Road by the flags

6: Picnic tables at other end of greenway

EXERCISE

1: Burpess

2: Merkins

3: Jump Squats

4: BBS

5: Bodybuilders

6: Iron Squats

COUNT

1: 10

2: 5

3: 10

4: 5

5: 10

6: 20

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7, including Webelo
CIRCLE OF TRUST/BOM:
David Goggins story of his vision of seeing the vision of what he could be and using that as motivation. When your time in this life is done, do you want to have regrets, or do you want to be the best version of yourself that you could have been
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout tomorrow. Hardship Hill 10/2. Combined with FiA Blount County family work out end of October at Bombshelter