F3 Knoxville

Author: Switchgrass

Be 20-60-20 or be like Brick!

THE SCENE: Balmy, humid afternoon

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:  

Little baby arm circles, Side straddle hop, little this, little thay

Partner up, 4 rds of lateral jumps and jogging laps, switch off with partner.

THA-THANG:

  • 11’s with Jane Fonda’s, bear crawl up, crawl bear down
  • 20x-60x-20x running up 3 tiers of stairs. 1st group was meekins, bbs, meekins. 2nd group was A. Hammer, squat thrusts, A. Hammer. 3rd group was hello dolly, squats, hello dolly.

MARY:
Hold 30 second plank like Brick to finish out workout.

COUNT-OFF & NAME-O-RAMA
14 HIMS

CIRCLE OF TRUST/BOM:
Every person in an organization  or team fits somewhere it top 20%, middle 60%, or bottom 20%. The top 20% are the overachievers, who are going to succeed  most of the time. The bottom 20% are people, who put out little effort to contribute to the team’s success. That 60%, however, can be influenced the most when all remaining individuals come together contributing their 1%  When that happens that team  can ûmove in any direction to achieve great things.

Making Biscuits With Aunt Ida

THE SCENE: Fluctuating rain with high humidity.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
15x Little Baby Arm Circles, 25x SSH, Little Bit This/ Little Bit That, Free leg stretch

THA-THANG:

  • Burpee Shuttle Run- run to light poles and curb doing 1x up to 5x burpees and back each time
  • Captain America- 4x lateral jumps to 1x burpee, all the way to doing 5x burpees and 20x lateral jumps
  • 11x’s- Decreasing 10x incline merkins by increasing one Bruce Lee leg lift to 10x
  • Biscuits and Gravy-10x merkin, 10x BBS, 10x Squat, on each round of laps all the way to 4 laps around parking lot

MARY:
Jane Fonda- 20x 4ct each leg

COUNT-OFF & NAME-O-RAMA
8 HIMS

CIRCLE OF TRUST/BOM:
Why we keep coming back?  Because things difficult to obtain and make men work allow us to covet things in a healthy way.  It can be the difference between work and play for men.  Easy workouts allow F3ers to see it as work, but harder workouts can be problematic not allowing us to grow. At that point the workout is pure drudgery. It requires a balance of searching for hard things to challenge us to be stronger, if it is easy it is just busy work to pass the time.  This makes for soft dull men, making them inert thus making them Sad Clowns.  When your a Sad Clown you are not at your best for the people in your sphere of influence.

From Freed to Lead,  by Dredd and OBT

MOLESKIN:
PMers kicked butt in the rain.

21s and Walkin Like Egyptians

  1. THE SCENE: Balmy cold with snow flurrie.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    25x 4ct ssh, 15x lbac frontward and backwards, one minute freestretch
    THA-THANG
  • 21s oh press and curls with rock decrease, increase with oh squat
  • Walk like Egyptian 400m (indian run doing lunges)
  • 100x, 75x, 50x, 25x squats each with two times around stadium steps
  • 21s decrease merkins, increase bbs

MARY:
Partial walk like Egyptian

COUNT-OFF & NAME-O-RAMA
10 HIMS, Arod is in included, Not in tags
CIRCLE OF TRUST/BOM:
Shamgar slew 600 Philistines with an ox goad. He did not the outcome because did not know focus on tomorrow or yesterday, the strength he used what the Lord provided at present moment. Live in day tight compartments because the Lord wants you to focus on Him today, and he will use your past and takes care of your future.

Overlording It!

THE SCENE

Cool, nice crisp morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH, 15x LBAC, 50x Grady Corns
THA-THANG:
5 sets: 11 BBS, 10 Merks, 75 ft lunge w/cmu or ruck

Step-up at 5:00, 4:00, 3:00, 3:00, 1:00 rest, w/ cmu or ruck

60m suitcase carry, 60m bearcrawl, 44x AH, rinse repeat then 44X burpees

COUNT-OFF & NAME-O-RAMA

4 HIMS in attendance

CIRCLE OF TRUST/BOM:
Remember those who struggle w/addiction. Help prevent suicide. Honor and remember those who have served for freedom.

MOLESKIN

Honored Navy Seal, Chad Wilkerson

Remembered Grady Pickstick

Marine Corp Birthday, 11/10/1775

Don’t Forget Operation Overlord, 6/6/1944

 

 

 

VDay at Quacken

THE SCENE: Dark, dry after post rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH, 15x little baby circles
THA-THANG:
5:00, 4:00, 3:00, 3:00 step ups, 1:00 rest in between

5 sets of 10x side lunges, 15x bbs, 15x 4cut flutter kicks, 60m lunge

COUNT-OFF & NAME-O-RAMA
2 HIMS
CIRCLE OF TRUST/BOM:
Honoring former Navy Seal Chad Wilkerson with WOD from Goruck.