F3 Knoxville

Author: Woodshack

Warm up ? Nah….

THE SCENE: 37 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Capri lap around the P lot

imperial walkers, squats, imperial  squat walkers, ssh, merkins, plank jacks, burpos, burpees ALL all in cadence x10. Between each exercise we did 20 cmu rows

THA THANG

  • SLING SHOT CMU RUN W PARTNER. P2 does 10 merkins and 10 squats while P1 farmer carries 2 cmu. P2 runs to release p2 from Cmu and takes off w the CMUs. P1 completes the sets of merkins andcsquats then chases down P2. This continues until we arrive at a very steep hill behind the baseball field
  • At the steep hill, we Bernie up the hill 3 times backwards w 4 steps back and 10 squats  rinse and repeat until you get to the top. At the bottom cmu curls, at the top cmu tris. We did this 2 times 3rd time up we did 4 steps back 2 steps down ..,,decided to cut the 3rd time short .
  • Sling shot cmu run to the soccer field next to the main road
  • Quarter pounder w cheeses! Thanks Swirlie!. Sprint 25 yards, do 25 Merks, Bernie back, add cheese (10 burpees), sprint 50 yards, 50 squats, Bernie back , add cheese, sprint 75 yards, 75 mtn climbers, Bernie back, no cheese this time, broad jump to goal line and back . Sprint 100 yards and 100 ssh
  • Mosey back to AO

MARY:
Hello dolly until time
COUNT-OFF & NAME-O-RAMA
20 pax including 2 FNGs backsplash and black lung, welcome!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big picture will create itself
MOLESKIN:
Just great to be out to the truck stop! So many great men out there and really enjoyed being with them in the gloom gettin better together.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Quarter pounder with cheese please

THE SCENE: 45 and possible chance of rain, 30% it won’t
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burp

SSH X20 ic

smurf jacks z10 ic

plank jacks x10 ic

merkins x10 ic

Surfees x 5-6

squats x20 ic

imperial sq walkers x10 ic

oh, we threw in some burpees too
THA-THANG:

  • Rt 66 to the football field w merkins , big boys, and squats along the way
  • Quarter pounder on the football field
  • Sprint to 25 Yard line 25 merkins , rum backwards back to goal line
  • Add cheese, 10 burpees
  • Sprint to 50 yd line. 50 squats , run backwards to goal line
  • add cheese, 10 burps
  • sprint 75 Yard’s , do 75 mtn climbers
  • run backwards back to goal line
  • add cheese, 10 burps
  • sprint 100 yds, 100 SSH IC , run backwards to goal line
  • add cheese, 10 burps
  • we mixed in some abs too
  • Indian run back towards AO
  • rt 66 again w froggie hops and air presses

MARY:
Flutter kicks 20 ic

slutter kicks x10 ic

box cutters x10 ic

SURFEES! Superman swim until the big wave came . Slugger was waiting for the big one!

cash out w ATMs
COUNT-OFF & NAME-O-RAMA
13 incl 1 FNG, welcome singlewide and guest from Memphis SLIK NUT!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big things will take care of it’s self

Mole skin:

put the lid up when you piss!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Simple but effective

THE SCENE: 46 w Drizzle my nizzle
F3 WELCOME & DISCLAIMER
WARM UP

RUN A LAP
THA-THANG:
last year we did a February challenge that Capn started. It was really good and especially when traveling. The challenge was simple. Do 2017 reps of merkins, big boys, squats, burps, dry docks, pull ups in the month of February. This averaged out to just over 70 reps a day of each exercise to reach the goal of 2017 reps of each. Based on such, I did mine in sets of 20 (10 on the burps)for 7 rounds. Between each round, I ran roughly a 1/4 mile. It’s a great , simple, triedsbd true workout that takes about 45 minutes. This morning, we modified a little and went like this;

  • 7 rounds w a lap between each round
  • Each round consisted of , 20 merkins, 20 big boys or other AB, 20 over head presses w CMU(replaces dry docks) 20 rows w CMU(replaces pull ups), 20 squats, 10 burps and added 20 cmu curls .
  • When running the lap, we moseyed, we did Indian run for a lap abs a few laps of reverse Indian run.
  • We completed 6 rounds

Was this this workout a ball buster, NO! Was it cray cray creative, NO! Did we sweat, yes! Did we get some reps in, yes! Did we get cardio in , yes!! Did we stay together and get better together, YES! Sometimes, a good workout is keeping it simple and effective.

MARY:
Part of the thang
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I was out all week last week resting my hamstring. It killed me not to be in the gloom w my F3 brothers. I needed the rest but I also felt myself slipping to the dark side. I know that I need accountability. I need to be in the gloom w my brothers from another mother. I am not the type of guy that will go 100% alone as it’s too easy to take a break and walk when I should run . Long story short, I need to be surrounded by positivity (F3), I am a glass is half full guy but still need the accountability and the positivity that F3 has to give. So, if your injured, rest up and get well but don’t let yourself slip out of the positivity and consistency that F3 offers.

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

WAR at the Asylum

THE SCENE: Gloomy and War like! Nah, pretty good weather.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Jog across PL, High Knee skip PL, karaoke PL, ALL x2
THA-THANG:

With 43 Pax, we must divide and conquer so we played a game of WAR!

  • Split into 2 groups
  • Taking turns, a man from group 1 and a man from group 2 sit down and play the game war with the provided deck of cards.
  • You loose, Your Whole group does 10 burpees
  • You win, man that turns the winning card leads his group IC in 10 SSH 4 ct
  • When 2 cards end the same, 3 cards are pulled from each side and laid down, the 4th card is turned up to reveal the winner. LOOSING group does 20 burps, the winning group takes a victory lap. Each group actually lost to war once, but one group definitely did more burps!
  • repeat until all cards are played.
  • Mosey back to the AO for DORACIDES, Partner up for 100 merkins, 200 BBS, and 300 squats

MARY:
Plank holds, then 5 merkins IC

Hello dolly x10 IC

Iron cross for 10 seconds

Never cross dolly x 10 IC

FLutter kicks x20 IC by the FNG “Dog Bite” Great job FNG!!
COUNT-OFF & NAME-O-RAMA
43 Pax inc 1 FNG Not tagged but there…. Sleep over, Ponder, and Dog Bite. Dog bite is registered but its not tagging, the other 2 are not registered….FYI
CIRCLE OF TRUST/BOM:
DISPOSITION=A persons inherent qualities of mind and character. F3 has a great disposition and the men of F3 have rubbed off on me and made me a better man. Still a LONG WAY to go for me but I am greatful and hopefully F3’s Disposition will affect other men in our community and make us better. Lets GOOOOOO! AYE!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:CSAUP COMING THIS SATURDAY AT ALCOA!

Thirsty for Sling Shot!

THE SCENE: 40 +/- Damp +/- but ALL good!
F3 WELCOME & DISCLAIMER

As Willy Wonka said, “SO MUCH TIME, SO LITTLE TO DO! Strike that, reverse it!” Lets get going….

WARM-O-RAMA:
Disclaimer while jog across parking lot x2, High Knee skips x2 across PL, Karoake x2 across PL
THA-THANG: SLING SHOT to Mt. SUKMOORE

  • Partner up and grab 2 CMU
  • P1 take off running or walking briskly with 2 CMU
  • P2 does 20 merkins and 20 squats, when finished, P2 sprints to catch up with P1
  • P2 takes over CMU and begins to run while P1 does the same merkins and squats
  • This repeats until we get to Mt. SUKMOORE

LT. Bernie at Mt Suckmoore

  • Every pax carries their own CMU up Sukmoore Bernie style.
  • Every 4th step, do 4 squats
  • At the top of Sukmoore, do 5 cmu presses
  • back to the bottom and then back up again doing 4 steps and 3 squats and 10 CMU presses at the top, you get it….4 steps Bernie style with 2 squats, 15 CMU presses, back down then up Bernie style 4 steps , one squat, then 20 CMU overhead presses
  • back to bottom. We are always moving forward in life but sometimes life has set backs…..based on that, we Bernie back up the hill 4 steps, 2 steps down, 4 steps up, 2 steps down, ALL backwards/Bernie style to the top of Sukmoore
  • At the top, do 25 cmu presses
  • At that time, we SLING SHOT BACK to the AO
  • Total distance about 2 miles +/-

MARY:
no time but we worked in a little bit of mary during the thang…
COUNT-OFF & NAME-O-RAMA
12 Pax Strong!
CIRCLE OF TRUST/BOM:
What did the most interesting man in the world say in the Dos Seque commercials??

STAY THIRSTY MY FRIEND! Stay thirsty for getting better, stay thirsty in your faith, stay thirsty in your positivity, just stay thirsty for LIFE!

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