F3 Knoxville

Author: Woodshack

Burpley Mile

THE SCENE: 30 and dropping
F3 WELCOME & DISCLAIMER
WARM O RAMA 

mosey to the elementary school, 20 squats , 20 merkins and 20 rows. Oh, so nobody brought a team weight, we had a 10 burpee penalty . Mosey in to BMS track
THA-THANG:

Burpley Mile;

  • Stop every 1/4 lap and do burpees. Starting w 20 all the way down to 1.
  • Ends up being just over a mile 1.25 +\-
  • 210 burpees total
  • Between each set of burps, front carry ruck to the next stop.
  • aftercompletion, we found the COW(150lbs), dead by the track. 8 pax cost shared carrying the COW ALL THE WAY back to the AO . The kicker was that we had to make it back by 6:15. It was a success!!
  • about 4.5 miles for the total Ruck

COUNT-OFF & NAME-O-RAMA
8 Pax strong!
CIRCLE OF TRUST/BOM:
What is your why? What pushed you through the suck? When things get tough, it’s easy to fall into a dark place but if you can or know your why, stay positive , you can push through anything !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Game of WAR

THE SCENE: 30 degrees, a bit windy at times
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
jog across P Lot x2, High Knee skips across P lot x2, Karaoke x2 across P lot

circle up for squats x20 IC, SSH x 20 IC, Moroccan Ty Fighters x15 IC, Merkins x10 IC, shoulder taps x 10 IC
THA-THANG:

WAR: Split up into 2 groups

  • 2 chairs, one table, one deck of cards….time to play war!
  • From each group Pax take turns at the table in a game of war. Highest card wins.
  • Winner does 10 ssh IC. Pax that turns the card leads the group IC
  • Losing group does 10 burpees!
  • If the same cards are turned, go to WAR! 3 cards down and the 4th card up, Losing group in WAR does 20 burpees and the winning group runs a lap. It did not start off good with my group as we went to war the first card and lost. Group one was all HAPPPY watching group 2(my group) do about 40 burpees in a row, then the tides changed!
  • Once finished with complete round of war(going through the whole deck of cards), we moseyed to the playground for DORACIDES.
  • Partner up for 100 merkins, 150 big boys, and 200 squats. P! does exercise while P2 runs to 1st cone w one burpee, run back to P1 and back to 2nd cone for 2 burps, back to PI and back to 3rd cone for 3 burps, switch partners until complete

MARY:
Boxcutters x10 IC

Hello Dolly x10 IC

Iron Cross for 10 sec.

Never Cross Dolly x10 IC
COUNT-OFF & NAME-O-RAMA
16 Pax including PUP and Bumblebee!
CIRCLE OF TRUST/BOM:
What do you practice, Joy or Anger? With practice, you get really good at what you practice. Practice Joy
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Granite rock

THE SCENE: 34 degree, HOT!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC x2, Squats x20, Merkins x10 IC,
THA-THANG:

  • Mosey over to the playground for pull ups and 11’s(LBC and RBC)
  • “run this way” QIC runs a little, you run a little, shuffle some, you shuffle some, lunge a bit, you lung a bit, all the way to the bridge.
  • Everybiody knows G6 but they dont know he has his own song. They do now! Pax holds plank during the entire song, each time song mentions G6 do a merkin…..
  • Mosey to the Amphitheater for SUPER 11’s. Box Jump Burpees starting at 1 going to 11, Run up to the top and do 1 banana up to 11 bananas. Harder than I thought 🙂
  • Jail break back to the AO, out of time!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
11 inc 2 FNG Big Dipper and BITCOIN!
CIRCLE OF TRUST/BOM:
Smooth granite rock that I had. Probably took 1,000-2,000 years for this rock to get smooth rumbling and tumbling in the ocean. NOTHING is perfect, but we as granite rocks can get smoother/BETTER by rumbling and tumbling thorugh life getting better, embracing the suck, staying out of our comfort zone. Dont become stagnant!
MOLESKIN:
Be consistent and stay out of your comfort zone
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

pushing the cold out

THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20

THA-THANG

  • Mosey to the dragins tail for 11’s. Burpees and Big boys
  • Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
  • Bench pull ups to Sally at the PAVALON
  • Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…

MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Music n Stuff

THE SCENE: Balmy 22 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps around the parking lot

BAC front and back x12 IC

Squats x10 IC

Greenway Mile 11’s with Merkins and big boys every sign

THA-THANG: Musical suicide

With each song, Pax ran between Point A and B for the entire song. At each point Pax performed:

  • Song 1 N2Deep/ back to the hotel- 10 burpees each side
  • Song 2 Jurassic 5/ sum of us -10 Froggie squats each side
  • Song 3 G Love and Special sauce / cold beverage – 10 big boys each side
  • Song 4 Doug E Fresh/ the show -10 Star Jacks each side
  • Song 5 beastie boys/ Paul revere – 5 burpees each side

MARY:
5 mins left for Mary, Hammy lead us in Flutter kicks x20 IC and some impromptu leg holds. Hello Dolly x20 and Side Tri Rises x 10 each side
COUNT-OFF & NAME-O-RAMA
12 Pax
CIRCLE OF TRUST/BOM:
As YHC have done F3 for 2 years now, I got into MY COMFORT zone with the Knoxville AOs. When Alcoa started, I thought it was great but selfishly wanted to stay at the AOs I was used to attending. I was open minded but still selfish about Alcoa started and it was out of my comfort zone because I did not know anyone except 1 or 2 guys. I cant tell you how glad I am for getting out of my comfort zone and getting to know the men of the Bombshelter. More or less, its a great example of getting out of your comfort zone. In reality to grow inside and out, we need to be out of our COMFORT ZONE most of the time. Everybody in F3 rocks and honored to be a part of F3! AYE
MOLESKIN:
Well, by asking Hammy to lead us in an exercise, Hammy got out of his comfort zone and is now ready to Q!!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.