F3 Knoxville

Author: Smuggler

Hillacious

THE SCENE: It seemed like it was a nice cooler morning, Moses tried to warn us. Some doubted him but we soon found out it was mugggyyyyy
F3 WELCOME & DISCLAIMER
WARM-O-Rama

Plank jacks 10 4ct ic

Mountain climbers 10 4c ic

Good mornings- IC down 4 down 4 up- 10

Angle grinders- 10 sc ic

Imperial walkers-10 4ct ic

THA-THANG:
Pax grab their blocks. Avocado grabbed the 50lb bag to start. Mosey to walk way by river.

pax started mosey towards tennis courts. Every 2nd light post stop 2 merkins , accessing order till we reached the bridge by tennis courts. Switch bag carrier every stop.

Set up at cross walk facing hill towards school

At base of hill pax line up- one pax grabs bag and runs to top of the hill.

Rest of packs did 5blockies, 5 thrusters, 5 swings. Rinse and repeat 

When pax a gets down he starts doing exercises. Next pax takes bag and runs top and down. When he hands off bag he keeps running hill with next pax. Repeat till the first pax is left doing exercises. Last pax took bag and all ran to top.

we then repeated going up Ceader other way. All pax did 10 thrusters than 1 pax took bag and all ran 4 light post uphill

repeated one more time

Mosey back to grind stone. Every 3rd light post 3 squats ascending by 3 every light stop. Q carried the bag back.

 

 

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

A leader… is like a shepherd. He stays behind the flock, letting the most nimble go out ahead, whereupon the others follow, not realizing that all along they are being directed from behind.

Nelson Mandela

MOLESKIN:
Thank you Nair for remembering the key bag which Q left at the flag, Douh.
ANNOUNCEMENTS:
Flag hand off 7/30 7Am at the Arsenal. No beatdown at Bombshelter

work day Aug 6th at Cerebral Palsy center

beer mile 9/10 at Moses

A blast from the past

THE SCENE:  the type of gloom that just touches your soul. Heavy heavy rain, thunder and as Drifter called it “real lighting” . We assessed and the pax felt good with starting under the pavilion. 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 35 4ct SSH
  • 10 cherry pickers
  • 9LBAC forward
  • 20 4ct cherry dans (I think that’s the name, standing arms out straight pinch fingers like picking cherries.)
  • 10 LBAC backwards

THA-THANG:
Todays beatdown was an homage to a Bombshelter legend Hammy. In honor of his Triple Respect birthday yesterday Q dug into the archives and put together some Hammy classics. Q also included a little         Hammy-isum before each Thang-Thang. Those that have experienced a Hammy Q know it’s not just the beatdown where your mind and body are challenged. A Hammy BOM is sometimes more impactful than the beatdown, and that’s saying a lot. Hammy had to relinquish todays Q due to an injury so Q felt it only seemed fitting to give us a Hammy Q.

Thang 1
Ol’70 partner- one pax does 10 reps while pax b holds plank, squat, leg raise switch after 10 reps.

Run 3 line suicide every even #

  • weather modification we did 3 burpees every even set

Merkins

Step ups

Box cutters

Hammy-isum-“HIMs need strong connections with other men. F3 recognizes that and strives to foster it.”

Thang 2
13 states

  • curls
  • Thrusters
  • Swings
  • Blockes
  • Up right rows
  • Military press
  • Chest press
  • Laying skull crushers
  • Shine scrapes
  • Grave diggers
  • Bent over rows
  • Lawn mowers
  • Front squats

Pax go to cone. One pax takes flag and bag and runs to the road and back .Rest of pax does same exercise while Pax a tuns down back.  Everyone rotate around to next spot and next pax in order takes the bag and runs

  • weather mod- no flag run with bag to end of grinder and back.

Hammy-isum:  “ We should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.”

Indian run to Crumpet- Veep was very adamant Hammy never liked Indian Runs. The backblast say different 🙂

Thang 3

Crumpet classic

5 trips up crumpet – run, Bernie, run, bear crawl, run

5 to 1 burpees at top 2-10 BBS , increase by 2 at the bottom.

Hammy-isum- “What we make of life is mostly above our shoulders. How much better would it be if we let our hearts rule! How much better would our memories be if we just let our hearts have more influence and be less selfish”

 

MARY:
Pax roulette- props to the FNG for going with the Burpees.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 is so unique and special. You can’t find an organization where men can surround themselves with men from all walks of life from 18-70. It gives us the chance to grow as men in so many ways. I’m so thankful for F3.
MOLESKIN:
Hammy you’re an inspiration to this pax and I’m honored to gridded away aside you. Q realized that Hammy would probably be asking why I would do this beatdown because it’s not like he is dead.

Leadership is influence. F3 is about growing male leadership in our community. Enough said.

Triple Respect 🤜🤛
ANNOUNCEMENTS:
Beer Mile Moses Sept 10

Fireworks

  1. THE SCENE: Humidity was back. Q got there earlier than normal, the park is so peaceful in the early morning. We are so blessed to experience nature in this way.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Motivators from 5 ( Baby Weight and Butterfingers confirmed that was not a sufficient warm up but not till in the beatdown)
    THA-THANG:

    Start at pavilion – every cone starts with these exercises

    11 bench jumps or 20 step ups

    11  derkins

    11 bench walk ups

    4 cones around park out from pavilion go in order-

    Go back to pavilion each time and do the three exercises before moving to next cone.

    Cone 1 – Bear crawl to parking lot off park road- 11 burpees run back

    Cone 2- run to playground 11 pull ups on play ground run back

    Cone 3- 3rd light pole on trail across main road- run down and back

    Cone 4- lunge to top ofblind man hill run back

    The pax all lunged up blind man’s hill together to finish the beatdown.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.

Marcus Aurelius

Thank you Butterfingers for finding the full quote!
MOLESKIN:
First time I legit almost split Merlot.
ANNOUNCEMENTS

Convergence July 2
Breakfast @ drifters July 9
Breakfast @ Rep Sleepys  July 16

Beer Mile July 16 @ Moses

Flags and Bags

THE SCENE: Speedway is a beautiful AO at the foothills of the Smokies. Sun rise over the mountains, clear sky’s. Yea you can imagine.
F3 WELCOME & DISCLAIME
WARM-O-RAMA:

Tabatta warm up 30 sec on 10 seconds off

  • merkins
  • Cherry pickers
  • Rev lunge and reach
  • Thrusters
  • Shoulder taps
  • High knees

Pax picked up flags and moseyed to entrance of the church.
THA-THANG:
Pax picked up two sand bangs at entrance of church

Split pax into two groups

Each group takes a flag and a bag

One pax carry flag one pax runs with sandbag in each group.

Head right out of AO heading down Chapman Highway

Every .25 mile pax will stop- 10 leg raises, 15 Squats, 20 Merkins. Half plank till 6 up. Q Call 6 up

Switch who carries flag and bag after check points.

If pax carrying bag stops before .25 that group has 1 burpee at check point. If pax stops twice or walks add additional burpee for each time.

Run to foothills Dr turn right

Go to left in neighborhood

Teams split up and for a race.

The roads in the neighborhood are set up in loops. The groups raced around the loop in opposite direction winner gets back to start first.

Each group carries their bag and flag

Loser 10 burpees

winner merkins till 6 for losing pax finishes

We moseyed up the road towards as it turned out a house Cowpatty and Shenanigans are renovating. Run down hill to end of cul-de-sac 10 merkins, Bernie back to top.

Walk back to Chapman highway

Run back to AO. Nice climb up Chapman . Every .20 mile we stopped and did 10 leg raises.

Switch who Carrie’s flag and bag

 

MARY:

Core EMOM

20 BBS

20 Gas pumps

20 X factors- round 1 2ct rd 2 and 3 sc. 

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

To become a father is not hard. To be a father, however, is.

Dad dreams, he plans, he struggles, so that we might have the best

MOLESKIN:

the free advertising and horn honks made the run more enjoyable.
ANNOUNCEMENTS:

Convergence July 2.
Beer Mile July 16th

It was all by chance

THE SCENE: Another perfect gloom. Humidity was slightly less than it has been.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
coin flip to determine our fate. Moses got the honors, tails so we went to spaghetti hill.
Mosey to Spaghetti hill. some Frankenstein quad stretches and little baby arm circles as we ran. Cherry pickers in the valley

THA-THANG:
Start at valley

  • 10 HR merkins
  • run to top of Spaghetti hill
  • 10 sc Iron Mikes
  • when you pass another pax on the hill you both have 5 burpees.
    repeat for time
  • it was getting very grueling, Q called for a 5 min burpee pause about 20 min in. Finished one last round with burpees before we hit recover.
  • pac ran up Heartbreak hill together. 20 BBS at top
  • mosey to base of Mt Wombo
  • 20 BBS
  • run to top of Wombo hold plank for 6
  • mosey back into park to GS

MARY:
2 arm Superman’s ic, flutter kicks ic with a couple of leg holds, hip raises ic
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Did you hear about the rose that grew
from a crack in the concrete?
Proving nature’s law is wrong it
learned to walk with out having feet.
Funny it seems, but by keeping its dreams,
it learned to breathe fresh air.
Long live the rose that grew from concrete
when no one else ever cared.”Tupac Shakur

MOLESKIN:
Very cool to meet Veeps brother in law Lassie posting DR from Soul S.Korea
ANNOUNCEMENTS:
June 25th 2.0 workout at BS 8:15

July 6th Convergence

July 16th Beer Mile at Moses