F3 Knoxville

Author: Smuggler

Welcome to the platue

THE SCENE: Final cold weather beatdown for a while.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 reps
  • Good mornings- IC
  • High knees- 4ct IC
  • Grady Corns- 4ct IC
  • Dive bomber merkins- OYO

THA-THANG:
Thang 1

Wheelbarrow down GS switch at cone

Hold plank for 6

Burpee- bodyrow tabatta- 8 rounds 30sec on 10 rest

Partner carry back down

Switch at cone

Face scrapes- Bulgarian ss- 8 rounds 30 on 10 off

Thang 2

Mosey to platue of pain

Murder hornets up platue

Murder bunny 10yrd

10 manmakers, 10 lunges, 10 bbs

Repeat for 30 yards

Bearcrawl down and drag CMU

Repeat for 30min


Mary

Crunchy frogs IC- got like 10 in
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The importance of this group is so profound. It’s amazing to see the new pax step in and continue to build something special. We are having impacts on mens lives even when they don’t realize it.
MOLESKIN:
ANNOUNCEMENTS:
Flag hand off on 4/30

Four Spokes and a wheel

THE SCENE: Above 50 damp grass and a nice fog setting in over the Oval Office
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A gentle mosey to the Oval Office with some Frankensteins, hamstring scoop’s, butt kicks, knee hugs
THA-THANG:

Start in the middle of the football  field

4 cones on track at each “corner”

start with 5 burpees

Run to cone 1, do 7 reps of exercise

Run back to center

5 burpees

Run to cone 2 and repeat for the other cones

After you finish exercise at cone 4 run one lap , start finish at cone 4. Run back to middle , round complete.
Start with 7 reps each exercise , increase by 7 each round. repeat for time.
Cone 1- Merkins

Cone 2- Flutter kicks

Cone 3- Squats

Cone 4- BBS

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Demonstrating patients has been my number one goal this year. Sometimes that patients is found in providing enduring support and belief in those we love, especially as a father to our kids.

“My dad gave me the greatest gift anyone could give another person- he believed in me.”

MOLESKIN:

ANNOUNCEMENTS:
Let’s get a 2nd F lunch set for this month!

100’s

THE SCENE:  50s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 ssh, 5 hand stand push ups, 5 pull ups/body rows, 5 cherry pickers
THA-THANG:

Mosey to church parking lot.

start at fist barrier.

100 reps of each exercise 

  • Curls
  • Military press
  • Block press + leg hold
  • RDLs

Every 20 reps run to end of parking lot and back

EMOM timer going during workout . Start with 1 burpee.  each min increase by 1 rep . When can’t complete reps in 1 min go back to 1

Mosey back to GS
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“My father didn’t tell me how to live; he lived, and let me watch him do it.”

ANNOUNCEMENTS:
Let’s get together Saturday to watch Tennessee and Michigan

Don’t Look Up

THE SCENE: A little chiller than was expected but the sky was clear which at our AO makes for a beautiful gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby arm Circles 8 2ct, shoulder stretches, mosey with some frankenstein’s and knee hugs. Bernie up Blindman’s hill 5 squats at top, bernie up the next hill to stop sign. hold plank for the 6. mosey to top of Heartbreak hill
THA-THANG:’

  • Thang 1
  • Clockwork Merkins- at top of Heartbreak hill
    • Feet stay in same spot, start at 12 o’clock ( head up hill) – 5 merkins
    • Rotate to 3 o’clock – 5 Merkins
    • 6 o’clock- 5 Merkins
    • 9 o’clock- 5 Merkins
  • Thang 2
    • Jacobs ladder up Heartbreak hill
    • start at bottom of hill. run to top
    • Increasing reps of burpees at top of Heartbreak hill- 1-7
    • BBS till 6 finished
  • Thang 3
    • Spaghetti Hill repeats
    • pax paired up  (one group of three)
    • Pax A- Run to top of Spaghetti hill – starting at intersection with Heartbreak hill
    • Pax B- 5 Freddie Mercury and 5 Peter Parkers- both on 2ct till Pax A gets back to start
    • Switch and go for time- got three rounds in for each pax
  • Mosey back to the AO. Some high knees between light post and then Bernie between light post because we did not do enough running.

MARY:
Stepped foot on the grindstone right at 6:15 perfect timing no time for mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My message to the HIM’s today was its ok to be vulnerable.

I took time to share some challenges i have had over the past few weeks and how those struggles reminded me of a time in my life where i was in a very dark place due to my own faults and failures and was looking to end my life.

No matter what you are going through, there has probably been a man at F3 that has been through a similar struggle. Don’t hold it in and let it boil over. Share, be vulnerable, and lean on the brothers around you. I’m grateful i found f3 but had i found it 10 years ago i may have a different life story.
MOLESKIN:
Thank you Walt for helping me name todays beatdown. Great words when you’re running up hills all morning, “Don’t look up”

Also it was nice when you’re at the top of Spaghetti Hill and you just take a moment, while catching your breath, to look out over the city. Even in the dark, a clear sky and the lights really reminded me how beautiful our city is.
ANNOUNCEMENTS:

Pushhhhh

THE Scene: chilly nice wind.  
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5- merkins, 10 mountain climbers, 15 good mornings, 20 SSH

THA-THANG:
Truck push.

  • Pax loaded their CMU’s into Butterfingers truck.
  • Along the side walk, 20 cones. Pax pair up
  • 2 pax start pushing truck while pax are lined at cones doing the exercise till the truck gets to them. Pax pushing run to next open cone.
  • Cones are:
  • Burpees, HR Merkins, Leg Raises, Hip Raises, Crunchy Frogs, BBS, 100’s

Pushing the truck was far easier but with more pax and more weight could be different

e did a burpee catch me if you can to get Butterfingers Truck back. Pax push truck, one drops off does 5 burpees and run to catch truck and next pax drop off.

Kraken

  • 4 cones around the loop around the grindstone. 23 reps- for the winning score of the SB
  • Thrusters
  • Dips
  • T Merkins
  • Carolina Dry Docks
    MARY:
    100’s for times
    COUNT-OFF & NAME-O-RAMA
    CIRCLE OF TRUST/BOM:
    Spoke about our M and how she fits in the pax life.

    1. Maintenance = Deceleration

    The M will not prosper if the HIM thinks in terms of maintaining its vitality rather than Accelerating it

    If you think you are maintaining, you are actually Decelerating because there is no Status Quo .

    3. There is no Fifty Yard Line

    Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle. To the Sad Clown focused on balance and fairness, this seems unfair and out-of-balance. Perhaps, but that’s what Acceleration requires when it comes to the M.

    4. Your Wife is not Your Best Friend

    She is made for a much higher purpose. There is a pedestal in the life of the HIM that is set out for his wife and there is no room on it for his best buddy

    “Enjoy life with your wife, whom you love, all the days of this meaningless life that God has given you under the sun—all your meaningless days. For this is your lot in life and in your toilsome labor under the sun.”

    Ecclesiastes 9:9

    MOLESKIN:
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.