F3 Knoxville

Author: Smuggler

Running, Bear Crawls, and Legs Oh MY

THE SCENE:   41 out but we dont let no cold stop us. 

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian Run with 15 pound plate from Grindstone to Oval Office. The Pax was very pleased when they got handed the plate. Far better than a CMU. 5 Inch Worms once we got to the track.
THA-THANG:
Red Bachetta- 1 Rd- Pax started on goal line. Ran to yard marker and completed exercise as listed. Run back to start. Hold plank till 6 finished.

  • 100 Yrd Line- 100 SSH- 1Ct
  • 75 Yrd Line- 75 Mountain Climbers- 1ct
  • 50 Yrd Line- 50 LBC
  • 25- Yrd Line- 25 Merkins
  • 10 Yrd Line- 10 Burpees

No Mercy Mile-

Pax started mid part of near straight away. Jog to start of the turn on back side, bear crawl the full turn. Start Jog after turn to mid point of backside straight away. Mid point 25 Merkins. Jog to front side turn. Lunge full front side turn. Jog to mid point of front straight away. 25 Squats. Rinse and Repeat. We got about 1 and1/12 laps completed.

MARY:
One Round of Bruce Lee: 20 Reps- American Hammer, Leg Raises, LBC’s, Heel Touch, Crunchy Frogs, 100’s

BBS for time- 30 seconds to finish.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This month I’m trying to express more gratitude for the things i have in my life. While we all can be grateful for F3, what it has done for us and the PAX, i challenged the pax to think of other things we are grateful for.

  • Smuggler-My wife and the change she has made in my realatiohsip with my daughter. We have gone through some hard times, a lot due to my own bad relationship decisions. However my wife has come in and been an amazing force in my life and has made a world of difference.
  • Pinocchio- His son, being a new father has given him a new perspective on life.
  • Veep- His job and the the ability that has provided him to do things for his family.

Take time to let those around you know you’re grateful for them.

MOLESKIN:

ANNOUNCEMENTS:
Napster’s final two Q’s are on Friday and Saturday. We need to pack it out!

Circle of Death

THE SCENE: We thought we were done with the cold but it was a nice 45 but no rain. Just damp ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the loop for todays beatdown.

  • At CP #1- 10 SSH IC.
  • #2- Cherry Pickers- 7 IC
  • #3- LBAS- 10 IC up and down

THA-THANG:
String of Pearls

Four check points along the route. Each check point had 3 exercises to be completed, than a movement to the second part of the check point followed by the same three exercises. All Exercise were completed IC as a PAX, all Tempo exercises were a 4ct. PAX could set there own pace when running between check points. Hold a plank till the 6 arrives.

  • CP# 1- Bridge Hill at entrance of the park.- Exercises- 20 Tempo Squats IC, 20 HR Merkins IC, 10 Peter Parkers 4ct IC- Bernie up the hill to the top. Repeat all three exercises
  • CP# 2- Walkway in between Grindstone and playgrounds- Exercises- Tempo Split Squats 10 Each Leg IC, 20 Tempo Drydocks IC, 20 WW2 IC- Broad Jump half way up walk way, bear crawl rest of the way to top by the road. Repeat at the top.
  • CP# 3- Road- Exercises- 20 Tempo CMU Straight Leg Deadlifts IC, 20 CMU Tempo Curls IC- 5 Line CMU Suicide with a burpee at each line. No repeat of exercises after.
  • CP# 4- Grindstone- Tempo Bulgarian Split Squats 10 each leg IC, 20 Tempo Bench Dips IC, 15 shoulder taps IC 4ct. Crab Walk from baseline to baseline of basketball court. Repeat Exercises.

When we do this again we will be breaking up the three exercises into three rounds, i had originally planed it that way than made some late changes and then changed it again but forgot to break out the exercises. This was a great way to use some of the fun areas of the AO in one beatdown. More rounds = more Bernie, Broad Jumps, Bear Crawls, CMU Suicides’ and Crabwalks.
MARY:
No time today.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

By Land, Sea, and Air

THE SCENE: 55 Degrees, the rain held off, sun had raised so it was a perfect day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian Run around park carrying 11 pound weight. Every time the third guy gets to the front we stop and do 5 reps off the exercise. completed for the whole loop.
THA-THANG:
Rd1- Sea/Land- Sugar cookie

We headed to the softball field which was a perfect consistency of wet and wet.

  • 3 rounds
  • Start each round with Alt Superman’s 10 reps IC 4ct- Same Reps for each rounds
  • run to infield
  • HR Merkins- reps increase each round- 10,20,30 reps OYO
  • BBS- reps increase each round- 15,20,25- OYO
  • Run back to our field
  • hold squat till 6 finishes. Repeat with increasing reps for HR Merkins and BBBS

Rd2- Land/Air- 4 round Gauntlet

  • 50 CMU Sumo Squats
  • 40- WW2
  • 30- Box Jumps
  • 20- CMU Swings
  • 10- Burpees
  • Run one lap around park
  • rinse and repeat

MARY:
6MOM- Each exercises was 1min

  • Jim Braddock
  • Heels to Heaven
  • Ankle Grabbers
  • American Hammers
  • Boat to Cannon
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The fear of failing often holds us back from taking on new challenges. For us to grow as leaders and men we must not be afraid of what challenges we may face in life. For me i have faced a lot of failures in my life. Its important that we not let those failures we have define who we are as men.

“When we give ourselves permission to fail, we at the same time, give ourselves permission to excel”- Eloise Ristad

” A person who never made a mistake never tried anything” – Albert Einstein

F3 provides us an amazing opportunity to challenge ourselves and to fail in a place where we know we will be lifted up. We are able to sharpen our leadership skills through F3 and Q’ing so that in our daily lives we are better men and leaders.
MOLESKIN:
One of Drifters neighbors husband is frequently traveling for work as a pilot, we want to keep his wife in our prayers. I have an employee who is going through a hard pregnancy, keeping her and her family in our prayers. Also Avocado is preparing for deployment to Egypt . We want to keep his family in our prayers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Blueberry’s and Bo Rounds

THE SCENE: 29 degrees, clear morning sky, moon was shining bright
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15 SSH IC
  • Hamstring scoops from sideline to sideline on basketball court
  • 5 inchworms jog to other sideline
  • 10 groiners
  • Mosey to pick up CMU
  • 1 Manmaker at depo- Hold CMU squat for 6
  • mosey
  • 2 Manmakers by dumpster- Hold CMU squat for 6
  • mosey
  • 3 Manmakers at top of stairs to the oval office- Hold CMU squat for 6
  • mosey to OO slab
  • THA-THANG:
    25 Min AMRAP- Bojangles Blueberry Biscuit with Bo Rounds
  • 10 Burpees to start each round
  • Sprint straight away, jog back and front side of track
  • After lap complete CMU exercises ( Bo Rounds)
  • 8 CMU SL DL with Row- Each Leg
  • 10 CMU Squat Thrust
  • 5 CMU Turk Get Ups or 20 CMU BBS
  • Rinse and repeat for time
  • Mosey Back to Ammo Depot
  • 3 Manmakers at bottom of stairs- Hold CMU squat for 6
  • Mosey
  • 2 Manmakers at dumpster- Hold CMU squat for 6
  • Mosey
  • 1 Manmaker at depot- Hold CMU squat for 6

MARY:
We rushed to get in a couple reps of Dr.W. Still working on the cadence but it will be back!
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I just started reading “Freed to Lead”. This story spoke to me and why we are out here. It was perfect timing since we had an FNG at the beatdown today.

PG. 20 “An FNG Posted one morning , Splashed Merlot, and otherwise ( in his mind, and only his mind, disgraced himself. At the end of the Workout he got his F3 Name in the COT and was dragging his Six back to his car when he stumbled accidentally into the Workout Q, who was obliviously admiring his pecs in the window of his Lexus. The FNG must have felt a little goofy because he went ahead and blurted out what was on his mind. He Apologized for ” slowing the group down.” The Q laughed and replied that he hadn’t slowed anything down. “Anyways,” the Q told the FNG, ” Brother, you’re the reason we are here in the first place. You are why we are here.”

F3 is more than we can ask for and is nothing without us. Carry on this message and lets help grow F3 in our community. We are here for each other and always there to help lift up those who need it the most.
MOLESKIN:
Dredd and OBT are rewriting “Freed to Lead”. They are asking for testimonials from members on what F3 has meant to your leadership. Ill send out the info in Slack as to where and how to submit your entry. Moses, Pinocchio, and I all have copies of “Freed to Lead”. We want to share these with the PAX so let us know and we will make sure to pass along the book.
ANNOUNCEMENTS:
F3 is collecting items for Street Hope House, helping victims of Human Trafficking through the month of March. Lets all bring one or more of the following items when we Post all month. Items needed- 55 gallon trash bags, Napkins and /or Copy Paper. We will hold these till the end of the month.

LEGS I SAY LEGS!! ….and core

THE SCENE: Around 35 but clear sky we could see the  stars in the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  •  Runner touches- 30 seconds each leg
  • Frankenstein- 30 seconds
  • hip openers- 30 seconds
  • chest stretch- 30 seconds.
    THA-THANG:
  • Started with a mosey around the neighborhood that equaled about a mile.
  • At every stop sign along the way we completed a set of exercises . Alternate at each stop signs
  • set A
  • 20 tempo squats IC
  • 10 iron mikes oyo
  • Set B
  • 20- boat to canoe oyo
  • 20- flutter kicks IC
  •  SSH till the 6 finishes 
  • mosey returned to the grindstone where did 4 corners using the basketball courts.
  • rd1 – 10 LBC at each corner
  • rd2- we went Yvette Poll style and did 10 American hammers at each corner
  • After rd 2 Bolt 45 oyo
  • rd3 – 10 LBC at each corner

 

MARY:
We attempted to do Dr W’s , I got off the cadence but it will reappear. 5 reps.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Martin Luther King Jr.
MOLESKIN:
Scoutmaster asked if we had any earlier workouts. May be good to talk about some additional time slots.
ANNOUNCEMENTS:
Launch!!!!