F3 Knoxville

Author: Smuggler

The coop

THE SCENE: Just another February morning in the valley
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track some walking rdls and knee hugs along the way
THA-THANG:

  • The Cooper +
  • 10 burpees , 10 Squats, 10 HR Merkins
  • 1 lap around track
  • repeat decreasing reps by one.
  • 1 lap each round

On way back to grindstone from stop sign by track 10 walking lunges 10 steps. Repeat for about 50 yrds

MARY:
10 leg raises 10 2ct flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Being a father is such a special thing for a man. I have seen what it means to be a father from a lot of different perspectives. From losing my father at a young age, becoming a father at 21, or being a step father to a young man who’s own father is not in his life as he should be I have seen the affect a father has on family and kids.

I wanted to share three quotes from a book i have about being a father

“Any man can be a father. It takes someone special to be a dad”

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

“It is easier for a father to have children than for children to have a real father.”

MOLESKIN:
ANNOUNCEMENTS:

What’s the name of this hill?

THE SCENE: Light snow on the grass, an ice skating rink on the grindstone, real feel of 11 and a crescent moon at sun rise. Gloom really means beautiful.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

– 22ssh 10 tempo squats
THA-THANG:

  • Thang 1- colonel trautman- pax a did 10 merkins and held chillcutt while pax b “ran” to pull up bars and did 3 pulls ups. “Ran”back and switched. Went for 8 min
  • mosey to base of springbrook rd hill.
  • Thang 2 -Totem pole
  • bernie up hill stoping at first light post.
  • 5 HR merkins
  • run back to bottom
  • bernie back up stop at light post one complete HR Merkins, Bernie to light post two.
  • complete 10 imperial stromkickers SC.
  • run back to bottom
  • repeat for 3 more light post
  • 3- 15 V-ups
  • 4- 20 Iorn Rockets
  • 5- 30 groiners
  • pax finished one full round so we started over working through the whole totem pole and then taking off the last one every round.
    -note light post on “unnamed hill” are not equal distance which is a “ Pleasant surprise”

Mary:

pax a 10 sc step ups pax b bbs till a done. Repeat for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“It’s very easy to forgive others their mistakes it takes gut and gumption to forgive them for having witnessed your own.”

“It’s A sign of strength not weakness to admit that you don’t know all the answers”

 

MOLESKIN:
ANNOUNCEMENTS:

5 minutes of pain

  • THE SCENE: Cold and breezy made for supreme gloom
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 2 laps around the grind stone with some Frankenstein and worlds greatest stretch
    THA-THANG:
    Mosey to top of blind man’s hill.
    4 different pieces of equipment
  • Sandbag, CMU, Weight plate, your legs
  • each equipment is a different suit of cards
  • Hearts- sandbag, spades-CMU,Clubs- Weight Plate, Diamonds- legs
  • draw a card and complete the exercises and then complete the cardio portion of that suit
  • Hearts- Carry sandbag.2 walking lunges and one squat till first light post heading up the hill. Carry back to start and repeat.
  • Spades- 10 CMU swings 10 Curls. Bear crawl to first light post, run back to start
  • Clubs- 10 Squirrels, 10 Al Gore with a plate push press, run to stop sign up the hill.
  • Diamonds- run to very top of Mt. Wombo, 10 Iron Crosses run back to start
  • pax works for 5 min and then draws a new card. Repeat for time

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My gratitude for F3 and more specifically the men of our paxs continues to become greater and grater. I recently started reading the Bible with a group that Drifter put together. I was skeptical at first and still find myself questioning things but what I have started to discover is that the pain, weakness and struggles I go through are no different than Abraham or anyone else. I’m fact it’s through those struggles that God makes us better if we are willing to listen. Without F3 i would not be strong enough to face my own personal failures and challenges like I am now. And through my devotion and bible study I’m learning to be at peace with myself.
MOLESKIN:
ANNOUNCEMENTS:
Lunch Friday 1/28 at noon at BWW

Snowy runway

THE SCENE: 29 windy felt like 18 , snow cover the AO. It’s quite beautiful, snow flurries during.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Frankensteins

side lunges

THA-THANG:
Starting on walkway right before bridge

10 burpees

run to pavilion

10 handstand push-ups

run to top of blind man’s hill

10 180 degrees jumps

run back to pavilion

10 Handstand push ups

run to start

10 burpees

repeat for time

MARY:
Hamstring stretch, shoulder stretch
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 convince but where he stands at times of challenge and controversy.” Martin Luther King

MOLESKIN
ANNOUNCEMENTS:

The L and L express

  • THE SCENE: Wet ground, thick fog, no rain, 100% humidity and 55. the gloom in dec in e.tenn now.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 6 Cherry pickers
  • indian run to the top of ButterBilly hill, we took the back way to get to the top, Q was pleasantly surprised that the paxs was surprised to be at the top. We did some frankenstein’s and knee hugs during our run all OYO

THA-THANG:

  • Thang 1
    • Starting at top of ButterBilly, run down to bottom. at stop sign Bernie up.
    • We completed this two times.
    • The lead group held at the top after rd 2, then we went and picked up the 6 and finished their 2nd bernie with them to the top
    • Mosey back down and to the entrance to the fountain loop
    • Thang  2- L&L Express
    • 4 stops (cones) set up around the fountain loop , equally distributed.
    • Cone 1- Iron Rockets- 10 reps
    • Cone 2- Jungle boy squats- 15 reps
    • Cone 3- Imperial Squat walkers- 20 reps 1ct
    • Cone 4- Mountain climbers- 25 reps 2ct
    • Each lap starts with 5 kranken burpees. Complete burpees than run loop, loop goes behind fountain, stopping at each cone and completing exercises.
    • Continue for time.

MARY:
10 BBS 10 Vups for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Excerpt from The Collision Learner blog by Dredd:

https://www.collisionlearner.com/post/the-force-that-divides

“It need only make Paul and John jealous of one another and convince Ringo that it was not his place to intercede. It need only have me raise my voice to my daughter and convince me in the morning that the crack I had caused would heal itself. And, for our nation, it need only persuade some citizens to turn away from some others merely because the color of their skin is different. And then convince the rest of us that this is a problem that will take care of itself without Leadership.

It won’t. Whether family or nation, the Force that divides wins if the fathers ignore the cracks.

Don’t listen to that voice telling you to be Ringo. That’s the Force that divides. Listen to the other voice, the one telling you that a cord of three strands is not easily broken, that a house divided against itself cannot stand.

That’s the Father’s voice. Listen that voice. And act.”

F3 is about leadership. We must acknowledge our role in helping to unite our community. As we move into 2022, its clear we can no longer sit back and expect the crack to fix itself.

MOLESKIN:

ANNOUNCEMENTS: