F3 Knoxville

Author: Nair

Arm day

THE SCENE: A wet morning in the 60s, but no rain during beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles x10, cherry pickers x5
THA-THANG:
5 reps of each exercise at end of grinder, overhead carry or bear crawl to bathrooms and back. Repeat with reps increasing by 5 each time. After 25, start counting back down. LBCs and toe taps until 6 is up

  • Merkins
  • Curls
  • Shoulder press
  • Bent over rows
  • Tricep extension
  • Upright rows

MARY:
None
COUNT-OFF & NAME-O-RAMA
14 made it out. Shout out to genome, Andi, and webelo in addition to the tagged members
CIRCLE OF TRUST/BOM:
Step outside your comfort zone. You will never know what you can do unless you try
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
FiA returns to Springbrook park on 6/7 if any Ms are interested

Elevens

THE SCENE: Brisk morning at the Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10
THA-THANG:
2 part workout  started with 11s from the basketball baseline to the sidewalk at the top of the AO with T merkins and BBS. Second part was a mosey on the greenway, stopping at every 4th light post for pt

  • 10 burpees
  • 20 4 count flutter kicks
  • 30 squats
  • 40 shoulder taps
  • 50 calf raises.

repeated on way back to AO

MARY:
Dealers choice of abs
COUNT-OFF & NAME-O-RAMA
6 including a 2.0, Webelo
CIRCLE OF TRUST/BOM:
The 4 minute mile was considered impossible until Roger Bannister ran it in 3:59.4. That record only lasted for 6 weeks before someone broke it. Sometimes impossible is an artificial barrier. Once broken, progress can be made
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Stealing CMUs

THE SCENE: Rainy, cool morning at the Bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 and then a mosey around the park, coming back to the grinder
THA-THANG:
Split the PAX into 2 teams at each end of grinder, each with their own pile of CMUs. One member at a time ran to other end of grinder and brought back CMUs. No rules on how you brought them back, as long as you didn’t break them. 20 burpee penalty for broken CMU (thankfully we didn’t have to enforce this). The rest of the teams performed exercises while the one member got the CMUs, changing exercises each time a member got back. 5 burpees were performed between exercises

  • Gorilla humpers
  • Peter Parkers
  • Merkins
  • Iron Mikes
  • Al Gore
  • Bench dips
  • Mountain Climbers

After twenty minutes, the team with the most CMUs won and took a victory lap of the park while the losing team did burpees.

 

Thing 2: 11s with CMU thrusters at grinder and flutter kicks at troll bridge

MARY:
Dealers choice. Bodybuilders were well represented
COUNT-OFF & NAME-O-RAMA
2.0s Webelo and lumberjack joined the fun
CIRCLE OF TRUST/BOM:
The problem is not the problem. The problem is your attitude about the problem.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Race around Bombshelter

THE SCENE: Clear day at Bombshelter. About 50 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
PAX splits into 2 groups. Each group Indian runs to base of Mt. Crumpet, handing off 60lb sandbag to whoever is in front
THA-THANG:
1 member of each group performs sand bag throws along loop from base of Crumpet, to road, and around the fountain. Other members of group run a lap. When HIM reaches the sandbag, they perform 10 BBS, 15 Merkins, and 20 flutter kicks before continuing run. Bag is passed to the person who started behind the current man with the sandbag

MARY:
Pax choice of in cadence exercises.

Cherry pickers

Box cutters

Hello Dolly

Mountain man poopers

Tempo Merkins

V ups (not in cadence)
COUNT-OFF & NAME-O-RAMA
14, including Scoutmaster’s 2.0, Webelo
CIRCLE OF TRUST/BOM:
The mind will quit 100 times before the body does. Take this into everything in life, give it your all.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal 3/12

THE SCENE: Warm morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x10

Arm circles IC x5
THA-THANG:
Run along the Autobahn, stopping at 4 points to do an exercise. Once at the bridge, return to start, no exercises on the return trip. Repetitions of each exercise equal to the number of laps you’ve made

  • Step ups
  • Merkins
  • Dips
  • BBS

MARY:
Dealers choice of abs. Pax selected;

flutter kicks

bbs

hello dolly
COUNT-OFF & NAME-O-RAMA
Welcome FNGs Front Row and Webelos. Webelos is Scoutmasters 2.0
CIRCLE OF TRUST/BOM:
There has been a lot of talk within our PAX recently of leadership. It has brought me back to when I first took a leadership role within my organization at work. A mentor of mine quote John C Maxwell to me “Leadership is influence. Nothing more. Nothing less”

We can all be leaders within our lives and communities. The entirety of F3 has been leaders to me, causing me to be a better version of myself, better man and father. Let’s all go forward in our lives, looking to lead and influence those around us
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.