F3 Knoxville

Author: Woodshack

Run forest run

THE SCENE: 70 n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x 5 ic
THA-THANG:
Indian run for just over 3 miles

  • A few stops along the way for
  • Merkins x 10 ic
  • Lbc x 10 ic
  • Bear crawl weave at the turf field
  • Each pax took turns leading the Indian run to set their own pace

MARY:
Lazy boy

hello Dolly’s

boxcutters

lbc
COUNT-OFF & NAME-O-RAMA
12 Indians
CIRCLE OF TRUST/BOM:
Forest gump quote “love is like a fart . If you force it , it’s probably crap “
MOLESKIN:
Sub out love for life in that quote or anything you do in life fjr that matter. If you force it, it may just turn to crap. There is a difference in working hard vs forcing it. If you work hard and just go with the flow of working hard, good things will happen
ANNOUNCEMENTS:

Be in the moment

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER

yep, did that
WARM-O-RAMA

capri lap around the track Indian run style

SSH x 20

Squats x 15

merkins x 10

All IC 4ct
THA-THANG:

  • Dora’s
  • 100 plank ball pushes. P1 and P2 plank up about 2-3 Yard’s apart facing each other, pushing a ball back and forth alternating hands until 100 is reached , run a lap .33 mile together , then alternating running to said tree and back while P is doing bbs 150 and 200 squats
  • Mosey to BBALL court, one lay up on each side , then we played a game of Knockout . If you got knocked out , go to the sideline and do Mary Catherine’s until there is a winner . Detention won, because he is just that good!
  • Lay up relay, split into 2 teams . Each team on opposite sides of the court. Dribble as fast as you can , make a lay up, dribble back and pass to the next, so on and so forth . Loosing team 10 burpees , winning team 10 SSH
  • MOSEY to the trail for escalator stopping 5 times . Stop one 10 burps , stop 2 10 burps 20 merks , stop 3 10 burps, 20 merks, 30 Star jacks , then back down ….
  • Mosey back to the AO

MARY:
Boat, canoe , catamaran

flutters x 20

LBC X10

press up for 30 seconds
COUNT-OFF & NAME-O-RAMA
6 hims
CIRCLE OF TRUST/BOM:
We made a stop on the trail and went down to the lake and just stood there for a few minutes to take in the sites. Lake was calm , sun was rising , a paddle boarding in the distance , just enjoying the moment. Yes, we were there to workout and get better physically but sometimes you just need to stop and be in the moment
MOLESKIN:
For me today was about just being in the moment. Sometimes it’s just what we need, for me at least. Yes, I am looking to push my self to the limits, I have a “why” I push my self , I love philosophy and learning about the meaning of life. I love looking deep into my why and trying to figure it all out. But, I love just being in the moment too.  I think I need more of it and really just enjoy life as it is. Look NO further than you have to, just be. Sometimes , we make it more complicated than what it is. I am certainly guilty of it and will continue to “go deep” into living life to its fullest. In order to live life to its fullest is to BE IN THE MOMENT! Go have a great day and take it in brothas!!

aye
ANNOUNCEMENTS:
3rd F coming up weekend of Aug 11 . Kick ball tourney the following weekend then trucking to the pound Aug 25th

Be like a kid, be resilient

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

  • 10 cones
  • 1 mr spectacular and suicide the 10 cones spread across the Parking lot
  • 2 mr spectacular and 9 cone suicide
  • Ascending and descending w both totaling 11
  • We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

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

Diamonds are a mans best friend

THE SCENE: Mornin’ time and dark
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Tactical card 5 of diamonds

100 burpees

100 air squats

100 sir ups/ lbc

we did sets of 10 Burps with jogging between sets
THA-THANG:
Not sure about tha thang but after the warmup , we ran a 1/4 mile and then did 1:4 ratio of pull ups

Snorkel and Moses amrap pull ups for a total of 35 pull ups. The rest of the pax did 1/4 total of their pull ups . 10 pull ups basically . Gotta start somewhere!

  • Bearway to heaven
  • Yep, bear crawl suicides w more burpees while listening to Led Zeppelin, Stairway to Heaven

MARY:
Flutters x20 ic

side crunches x10 ic each side
COUNT-OFF & NAME-O-RAMA
10 pax beat the fartsack and worked hard this morning
CIRCLE OF TRUST/BOM:
Be intentional

 

ANNOUNCEMENTS:
Ruck… Moses mile coming up

Hungry Hippo was hot!

THE SCENE: Humid with a bit of humidity in the air
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Set the standard for what’s to come

SSH x 20

Morracan night clubs x20

Froggie squats x10
Merkins x10
Iron mikesx10
Hillbillies x20
Burpo
Madonna x10
Bodybuilder x10
Iceskators

THA-THANG:

  • Mosey to the pavalon for 11s box jumps and bench pull ups
  • Mosey the FIA pavalon for Rockettes in front of the ladies, bandwagon led us in cadence . Stellar job bruh!
  • Mosey to the new open field for Hungry Hippo!
  • With the game hungry hippo, lots of exercises and lots of hard work done. Hit me up for all the details if you want to do this workout. It’s a lot of fun !
  • Each team has 2 of their pax wheel barrow to grab one ball . Switch partners once you barrow back. Go until each team has 6 balls. Last 2 teams get the orange burpee balls
  • once all teams finish, each team performs said exercise written on their ball,
  • we did 2 rounds of hungry hippo .
  • it was hot!!
  • Mosey towards the Asylum for 7s of LBC at the top of little hill and reverse lbc at the bottom
  • running out of time , we stopped short and moseyed to where we were going to do bearway to heaven
  • no time for that so we beat crawled from the first come to the last cone
  • mosey back to the AO for Mary

MARY:
Dolly x10

boxcutters x10

flutters x10

proton Parker’s x20
COUNT-OFF & NAME-O-RAMA
15 including one FNG from Colorado Springs aka Slash and F3 visitors from Jacksonville (Pom Pom ) and Trace from Bristol . Welcome !!
CIRCLE OF TRUST/BOM:
Memorial Day info and the sacrifices our our men and women made for our freedom !
MOLESKIN:
During Hungry Hippo, one team only had 3 guys, clear disadvantage . They ended up w the burpee ball 2 times . The last time, I saw a bunch of guys willing to take the burpee ball from the loosing team , this sacrificing themselves for the other pax. Really made me proud to be a part of our pax. Little did they know, I knew it would turn out this way and was going to give the loosing pax the option to embrace the suck and do the burpees or give the burpees to another team . What happened ? The loosing team kept the ball and did the burpees! Well done men!
ANNOUNCEMENTS:
Special convergence , Monday for 21 gun salute . 5:30-630 . Be there!!!! It’s gonna be great!