F3 Knoxville

Author: Smuggler

Ropes and Bears

THE SCENE: The freezer was left open, a nice 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Burpee ring of fire 1-3
THA-THANG:

AMRAP- 25 min

One pax starts with battle ropes, rest line up in bear crawl.

Pax a will do a pyramid of rope

5- jump slams

10- SSH

15- crosses

20- SA slams

Q starts and did first level, When finished with turn run to next man in line and switch. Work down the line , rest of pax keep bear crawling till done. When rest of pax reaches other cone work through pyramid of exercises. Complete exercises and then bear crawl back to start and repeat for time.

-5 Merkins

-10 Mountain Climbers

-15 Apolo ono

-20 Jump Squats

Thang 2

Tabatta circuit 20 on 10 off 8 rounds

Pull ups body rows

Crunchy frog

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we go through challenges in life, we have to remember that the purpose may not always be about us. That it may be greater than you and how you handle that situation may impact someone around you and their relationship with god.


MOLESKIN:
ANNOUNCEMENTS:
Breakfast at Drifters Saturday 8am

Brew Crawl 12/18

 

It was fun.

THE SCENE: 35 degrees, feel like 33 degrees, 93% humidity Wind out of the South South East at 3 mi/h- So late fall in E.Tenn in the gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around lap for workout- left out of GS heading up hill to street, right at street, mosey to second walkway right and down and around pavilion to trial, trail back to GS. We run this loop a lot, its right around .25 mile. maybe a name is needed?

Than we got our legs and arms WU up will listing to “Get Low”
THA-THANG:
Partner beatdown:

  • Each round starts with 3 wind sprints. baseline to FT line, 3pt line, half court
  • Pax A will be working on the GS Pax B will be running the loop.
  • Pax A
  • Heading from under the basket going down court. Pax Rifle carries CMU from baseline to other baseline, stopping at 5 cones along the way. Complete 20 reps of the exercises for that cones number. .
  • 1- Swings
  • 2-Curls
  • 3-Swings
  • 4-Military press
  • 5- Plank block jump over
  • If pax A finishes before B gets back Rifle carry to other end and repeat.
  • Pax B
  • Run the lap from warm up. 4 cones placed at four spots- road by play ground, by pavilion, concrete slab, bench by GS entrance. At each cone Pax did 5 Iron Burpees- Bonny Blair + Burpee.
  • Before Pax switch they complete the 3 wind sprints.

MARY:
We went and picked up the 6 and mosey around stopping once for 20 Hatchers Butterfly’s and 20 Little Mermaids
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I came across this quote by Charles Swindoll regarding attitude will reading The Difference Maker.

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.”
― Charles Swindoll

I was faced yesterday with a situation where i was forced to test my ability to control my attitude,  I found out that my step son was playing Xbox while he has been grounded late at night, i got very upset when i first found out early in the morning> i have been trying to have more patience with him because i know our relationship needs positive support, however the sheer lack of respect really bothered me. Before i took him to school i had to remind myself to not let that negative situation control my attitude and how i approach the situation with him and then my day ahead.

MOLESKIN:
Good to see Veep back out.
ANNOUNCEMENTS:
Dec 18th Brew Ruck!!

37 Thanks

THE SCENE: Perfect gloom for Thanksgiving. Not too cold but just enough to make you keep going.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH- 10 4ct
  • Good Mornings- 5- 3ct down and up
  • CHerry Pickers- 5
  • Shoulder Taps- 10 4ct

THA-THANG:

Mosey to the base of ButterBilly hill with your CMu for some 37 Thanks

Complete 37 reps of each exercise. Than Rifle Carry CMU to cone up ButterBilly, about 37 feet away from start. Leave CMU and run the rest of the way to the top of the hill. At the top do 38 reps of corresponding core exercise before running back down the hill to your CMU, rifle carry back to start. Move to next exercise and repeat.

  • Thrusters  —> V Up
  • Hand Release Merkins —> LBC’s
  • mAn Makers—> Gas Pumps
  • Never cross dollys—-> V Up’s
  • Kranken Burpees—> LBC’s
  • Starfish Crunch —-> Gas Pumps

MARY:
Some LBC’s for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today is my birthday. At 37 I see where I can be a more effective leader in my community. It starts with me realizing where i have failed. I need to be better at leading by example when it comes to giving back and being a servant leader to my community. With this being Thanksgiving, I’m am grateful that i have the opportunity to give back and i want to be better at following through with that.

MOLESKIN:
ANNOUNCEMENTS:
Dec 18th Ugly Sweater Beer Ruck/Walk. M’s invited, don’t have to Ruck or drink beer, just come for the 2nd F!

365 Days

THE SCENE: It was cold, like 25 cold but it’s the gloom and we love it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian run to base of Spaghetti Hill. Q started the run, once he got back to front pax do 3 squats, 6 merkins, 5 mountain climbers. Keep the run going to we got to the base. Think we did 3- 4 times.
THA-THANG:

modified Columbian Necktie- instead burpees we did Iron Rockets ( 2ct Bonny Blair + squat Jump)

20 cones heading up the hill. Run to last cone and head back to start. Complete 20 Iron Rockets. Head back up hill to cone 19. Repeat till your done.
Cones 15,10,5 are burpees instead of Iron Rockets

The hill is no joke and the Iron Rockets made it that much more fun.

Mary

no time

COUNT-OFF & NAME-O-RAMA
Paw Patrol from F3 Alliance in Fort Worth was DR today
CIRCLE OF TRUST/BOM:
Today marks one year with F3. I was lost before I joined. I am truly a changed man today because of F3 and then men I have met in the gloom. I’m so thankful for the men that started this group so guys like me that did not know we needed F3 could find it. I’m also thankful for the men that keep grinding to keep it going so the next man out there that finds F3 can experience the same change to their lives. I’m a better man, husband, father, son, and leader today because of F3.
MOLESKIN:
Just happy to be part of an amazing group of men.
ANNOUNCEMENTS:
Thanksgiving Beatdown at the Bombshelter at 5:30 coffeteria somewhere after.

A Shoulder Smoker

THE SCENE: It was the gloom, overcast around 50 a cold mist in the air and wet ground below us. could not ask for better conditions!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7 – Seal Hops, SSH, Half Arm SSH, No Arm SSH, Hops ( thankfully the pax did not make Q could in multiples of 7! )

  • THA-THANG:
  • Thang 1- mosey with CMU’s to the 4 way intersection just below Mt. Crumpit.
    • Starting at the stop sign heading up Springbrook Rd, pax will run up SB Rd doing ascending Squat thrusters at each light post. Pax will stop at each preceding light post on the way back to the start.
      • LP 1– 5 Squat Thrusters, 2– 10 ST, 3– 15 ST, 4–20 ST, 5–25 ST
      • RD 1 pax run to LP 1 does prescribed ST’s and heads back to start, Rd 2 pax run to LP 2 does prescribed ST’s then runs back and stops at LP 1 and does prescribed ST then heads back to start. Repeat all the way to LP 5.
        • Q had originally called for the pax after they finish the 5th RD to run from the start to the top of SB RD and complete 10 blockies. Due to time we called an audible and stopped thang 1 after the 5th RD.
          • One thing i love about this pax is we don’t have DOWNTIME! Q and 3 pax were bring up the 6 today. When the lead pax finished RD 5 they all started on a core PAX rotulet while the 6 finished. It takes a different kind of man to see a opportunity for rest and push themselves to do more, glad i surround myself with these kind of men!
          • Thang 2- head to the Plateau of Pain for a shoulder smoker!
            • 5 cones- Start at Cone 1.
              • Murder bunny from Cone 1 to 2.
              • At Cone 2 stop and do 20 CMU curls and 20 Prone Block Jump Overs
                • Prone Block Jump Overs (maybe named Plank  CMU Jump Overs??) – In a Straight Arm plank with block at your feet jump from one side of the block to the other keeping your arms and legs straight and hands on the ground.
                  • This is a potential shin buster and wet ground makes it a challenge- modifications can be a step over or jump on to the block and off instead of completely over.
              • After complete Reps Bear Crawl CMU drag to Cone 3.
              • Complete same 2 exercises- Curls and Plank CMU Jump Overs-  same rep count 20, at cone 3
              • Reresection Bunny from cone 3 to 4 ( the slope of the PoP added a nice additional challenge to jumping back wards pulling a CMU 🤣 )
              • Complete same exercises and reps at cone 4
              • Crawl Bear with CMU drag from 4-5
              • Same Exercises and Reps at 5
              • Run with CMU to top of PoP near benches. 10 CMU swings.
              • Run one lap around the PoP. ( don’t go past the fountain or Crumpet. You can head either way from the start. )
              • Once you get back to your CMU do 10 more swings and then head to cone 5. You will do the same thing but in reverse starting with crawl bear and working back to cone 1.
  • Said it early Zero down time outside of the explanation before the thang. Ok I’m sure that’s normal across most AO’s but these pax don’t ask for a break nor do they take advantage of them when presented during the beatdown. Every one just keeps pushing, keeps moving, and does not quit till the end.

MARY:
Some LBC’s for time like 30 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Courage is not having the strength to go on: it is going on when you don’t have the strength”- Theodore Roosevelt

As i mentioned earlier, the PAX at the BS and the Arsenal embody this quote. The courage we are building and forging in each other every day we post is helping us have the courage needed to overcome life’s real obstacles. It makes us better men, fathers, brothers, partners, employees and leaders. When life gives us obstacles we know we can overcome it. Why? Because we have shown courage and carried that block up a huge hill when our legs are tired, our lungs are gassed, our shoulders are smoked, and our minds are shut off. Yet we just keep pushing despite everything our body is telling us. We know it will not hurt us, it will just make us better. We carry those moments and lessons into the real world and we are what the real world needs.

  • MOLESKIN:
    ANNOUNCEMENTS:
  • Coats for the Cold- If you have any unused coats you want to donate please bring them to the AO.
  • F3 Knoxville Christmas Party at Judge Judy’s. pax and significant other welcome. Judge Judy would like an early head count. Post in Slack to RSVP on.
  • Service day beatdown at the Bombshelter on Nov 13th. We will help keep our community clean and get a good beatdown lead by Drifter. Show up!
    • We will also have a special Coffieterian at Drifters house on the 13th. Family welcome!