F3 Knoxville

Author: Tin Man

Tin Man not to be confused with Iron Man!

An Honorable Thing

THE SCENE:

Warm and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 15 each

Cherry Pickers X 10

THA-THANG:
Insert information about the workout.

At lower half of Springbrook and starting at the 1st light pole near pavilion.

Complete 10 Burpees

Sprint to the 3rd light pole

Complete 20 Air Squats

Sprint to the 5th light pole

Complete 20 Merkins

Sprint to the 7th light pole

Complete 20 BBS.

REPEAT this rotation at every other light pole until we return to the pavilion.

At Pavilion

20 CMU Curls

Sprint to Grinder

20 dips

Sprint to pavilion

20 CMU Tri’s

Sprint to Grinder

10 pull ups

Sprint to pavilion

20 – 4 co flutters with CMU

Sprint to Grinder

20 leg lifts

Sprint to pavilion

20 CMU Swings

Sprint to grinder

20 step ups each leg.

REPEAT

MARY:

Box Cutters X 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Discussed Honor in regards to Memorial Day. Remember all those who have served and treat the elder folk with utmost respect and honor.  Finished up with a quote.

“Honor your father and your mother”

God

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Time is on our Side

THE SCENE: Fabulous moon lit sky at 62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to Mt. Suckmore and do sevens.  Burpees at the top and BBS at the bottom.  Alternate a run with bear crawl each time we go to the top. Mosey back to the grinder.

THA-THANG:

At Grinder- The old Kraken sprint around circle after each station is completed.

Station 1 – 20 Merkins

Station 2 – 20 single count Flutter kicks with CMU

Station 3 – 20 – 4 count Mt Climbers

Station 4 – 20 OH Press with CMU

Station 5 – 20 Monkey Humpers

Station 6 – 20 CMU Curls

Station 7 – 20 LBCs

Station 8 – 20 CMU Squats

MARY:

Box Cutters X 20

25 BBS OYO

Box Cutters X 10

COUNT-OFF & NAME-O-RAMA
10 HIMs Today
CIRCLE OF TRUST/BOM:
Today’s word was about time.  As we age it seems to accelerate.  Use it wisely and don’t waste a second.

Time is free, but it’s priceless. You can’t own it, but you can use it. You can’t keep it, but you can spend it. Once you’ve lost it you can never get it back. Harvey Mackay

Time is more valuable than money. You can get more money, but you cannot get more time. Jim Rohn

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Forward Looking Beat Down

THE SCENE: 50 ish with misty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to troll bridge and then around to Pavilion

THA-THANG:

At Pavilion

Complete 20 Decline Merkins

Complete 20 Big Boys

Complete 20 Step Ups (ea. Leg)

Sprint to Center of the Basketball Courts

Complete 10 – 8 Count Body Builders with CMU.

Complete 20 CMU Curls

Complete 20 CMU Squats

Sprint to the Grinder

Complete 10 Pullups.

Complete 20 Incline Merkins

Complete 20 Dips

Sprint to the Y near the street and then back to the Pavilion and Repeat

MARY:

Box Cutters X 15

Flutter Kicks 4 count x 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
12 HIMs today including one FNG dubbed – Two Block

CIRCLE OF TRUST/BOM:
Men continue to look forward as you move through life.  Learn from the past but don’t dwell on it.

Couple quotes to sum it up.

“Sometimes God closes doors because it’s time to move forward. He knows you won’t move unless your circumstances force you. Trust the transition. God’s got you.” Anonymous

“Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, and all the fears you have overcome.” Anonymous.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tour De Springbrook

THE SCENE:

Fabulous January morning in the mid 30s with rain, wind and then a little snow to cap the fun off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

Arm Circles Front/Back X 10 each

Cherry Pickers X 5

Mosey around lower half of Springbrook Park

THA-THANG:

At the upper half of Springbrook and starting at the 1st light pole

Complete 10 Burpees

Sprint to the 3rd light pole

Complete 20 Air Squats

Sprint to the 5th light pole

Complete 20 Merkins

Sprint to the 7th light pole

Complete 20 BBS.

REPEAT this rotation at every other light pole until we reach Mt. Crumpet.

At Crumpet

20 Merkins

Sprint up to the tree and jog back

20 BBS

Burnee up to the tree jog back

Repeat until Q says stop.

Mosey Back to AO.

MARY:

Box Cutters X 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
15 Strong one FNG who was dubbed Saki
CIRCLE OF TRUST/BOM:
Today’s word was all about the gloom this time of year and what amazing men come out for F3 experience.

The Rules for Being Amazing

By Robin Sharma

Risk more than is required. Learn more than is normal. Breath. Excel. Love. Lead. Speak your truth. Live your values. Laugh. Cry. Innovate. Simplify. Adore mastery. Release mediocrity. Aim for genius. Stay humble. Be kinder than expected. Deliver more than is needed. Exude passion. Shatter your limits. Transcend your fears. Inspire others by your bigness. Dream big but start small. Act now. Don’t Stop. Change the world.

Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ring around the AO

THE SCENE: Cool, Brisk 43ish degrees.

WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to 5 stations to explain Workout around the perimeter of the AO “Bomb Shelter”

THA-THANG:

Station #1 @ Pavilion

10 Mr. Spectacular’s with CMU.

15 CMU Curls

20 CMU Goblet Squats

Sprint to Station #2 @ Scrap Yard

10 pullups

15 Decline Merkins

20 Step Ups Each leg

Mosey to Station #3@ Center Field of Softball Field

10 Burbees

15 Mt. Climbers

20 Big Boy Setups

Bear Crawl to Station #4@ Left Field of Softball Field

10 Jump Squats

15 Merkins

20 LBCs

Mosey to Station #5@ Small Hill Near AO Parking Lot.

5 – Burnie Sander’s up jog down.

15 – 4 Count Flutter Kicks.

Mosey to Station #1 Repeat.

MARY:

Protractor Leg lifts

COUNT-OFF & NAME-O-RAMA
10 in attendance this AM

CIRCLE OF TRUST/BOM:

Couple Quotes by William Bryson

“Strength does not come from winning.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that is strength.”

Described my personal struggle with Divorce over the last year and becoming a better (stronger) parent and role model for my kids.

“I am strong because I’ve been weak. 

I am fearless because I’ve been afraid

I am wise because I’ve been foolish.”

MOLESKIN:
Always try to turn your Negatives into Positives!

ANNOUNCEMENTS:
F3 Olympics Coming Up.