F3 Knoxville

create a new story

THE SCENE: Low 60s, great weather to get a sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static stretches – left, right, middle
High Knees
Monkey Humpers
Merkin variations – diamond, ranger, wide
SSH
THA-THANG:
Barely any mosey, just to the side of the fountains.  Run the sidewalk down to the stage, 10 burpees, come back.  Climb down the ladder, decreasing burpees by 1 rep each iteration.  Burpees are done 10-6, then switch to merkins for 5-1.
Everyone does flutter kicks waiting for the six to finish up.  Recover and 10 count.  I played a dirty trick, picked the key ruck up and acted like we were moving on.  Then sat it back down and told everyone we were finishing the set, this time in reverse.  Same routine, but 10-6 is merkins and 5-1 is burpees running to the stage and back.  If you haven’t noticed, the number of the day was 10.  Today is 10/10 and my Braves gave up a soul crushing 10 runs in the first inning of the NLDS last night.

Recover and mosey over to the big ball.  Chalk on the ground for exercises:

  • Pull ups
  • Hanging leg lifts
  • Burps
  • Reverse crunches

Following the number of the day, 10 reps of each OYO and plank up out front.  Pull ups followed by hanging leg lifts is a fun 1-2 gut punch.  So I let the guys pick one exercise to cut in half.  They chose leg lifts, so I added those reps to reverse crunches as we went back through the routine.

Finishing with legs on the stairs at the Big Ball.  10 lunges, 10 squats, 10 calf raises followed by a sprint up to the top of the stairs and back down.  Repeato x2.

Mosey back to start point.

MARY:
Ran short on time, just had time for:
Crunches with feet elevated 6″ like starting position for flutters
Flutter kicks
COUNT-OFF & NAME-O-RAMA
6 Strong: G6, Passport, Reverb, Wings, Acapella, Abort
CIRCLE OF TRUST/BOM:
I have a buddy who has a tendency to tell the same stories over and over.  And while there is nothing wrong with high school stories (or college, or whenever), especially if those stories have lessons to be learned. I’m not saying there is anything wrong with reliving accomplishments, funny memories or anything like that.  However, don’t just tell those old stories.  Always be looking for new stories to create, and live with the mentality that what you do today is what you’ll remember in 10 years, make sure its a good memory that you want to tell.
ANNOUNCEMENTS:
Can drive for Second Harvest going on, Brolympics II on November 9th.

Foxes, Skunks and CMUs

THE SCENE: Another beautiful morning, cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, plank pointers, squats
THA-THANG:
CMU carry to parking lot big island. Do some presses, OH carry and curls on the way.

Carry 1 CMU on a speed walk. At cone, Run back to previous cone and back w/o CMU then do exercise. Pick up CMU speed walk to next cone and repeat. Exercises are:

  • 15. Merkins
  • 20 OH presses w/CMU
  • 20 jump squats
  • 20 plank pointers
  • 20 dry docks
  • 20 curl/press
  • 20 plank over CMUs (each side is 1)
  • 20 SSH
  • 20 “bench presses” w/CMU
  • 20 tri presses

run a full lap around after completing each round

REPEAT till time ends

MARY:

Flutter Kicks and a creative circle of pain Merkins

COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
“But at the beginning of creation God ‘made them male and female.’ ‘For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh.’ So they are no longer two, but one flesh. Therefore what God has joined together, let no one separate.””
‭‭Mark‬ ‭10:6-9‬ ‭

let your wife know you are one.
MOLESKIN:

great morning, great weather. Wax job came up with the topper for ring of fire merkins. The “real Superman” doing a merkin and on way up putting your arms and legs off the ground.

ANNOUNCEMENTS:
Goliath at the Gorge, Brolympics

MARSOC shortcard

THE SCENE: Mostly Cloudy, 59°F, Feels like 59°F, Humidity 98%, Wind 0mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 15x IC forwards and backwards
  • Little of this, little of that
  • Short mosey

THA-THANG:
MARSOC shortcard

  1. 30 Push-ups
  2. 30 Air squats
  3. 30 Crunches
  4. 10 Burpees
  5. 10 Windmills
  6. 30 Push-ups
  7. 30 Mountain climbers
  8. 30 Flutter kicks
  9. 10 Burpees
  10. 10 Cherry pickers (4-count)
  11. 30 Push-ups
  12. 30 Star jumpers (or jumping jacks)
  13. 30 Back Extensions (“supermans”)
  14. 10 Burpees
  15. 10 Chain breakers
  16. 30 Push-ups
  17. 30 Lunges
  18. 30 Hello dollies
  19. 10 Burpees
  20. 10 Trunk twists
  21. Dips to exhaustion

Long mosey back to AO
MARY:

  • 10x Gas Pumps
  • 10x box cutters – Tuba
  • 10x Freddie Mercury – Manilow
  • Ring of fire – feet elevated pushdown – Biohazard
  • 10x BBS – Fast-n-easy
  • Boat/Canoe to finish – Simmons

COUNT-OFF & NAME-O-RAMA
Herbie, Tuba, Manilow, Biohazard, Fast-n-easy, Simmons
CIRCLE OF TRUST/BOM:

Talked through the 5 core values of F3:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Focused on the COT. This is a time to share our struggles, we don’t have to shoulder the burdens of life by ourselves. We have men who are willing to step beside us and aide in whatever way is needed.

MOLESKIN:

ANNOUNCEMENTS:
2nd harvest food drive

Brolympics Nov. 9

Swirly won’t write a bb Q

THE SCENE: dark and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh

Cherry pickers

Tempo merkins

Mosey around half the park
THA-THANG:
Small hill behind the AO, run up the hill do the exercise then run down hill and do exercises. Repeat for all exercises.

Exercises at top of hill merkins add 10 each trip up to 40.

Bottom of hill squats, add 10 each trip up to 40.

Circuits

40 seconds of work, then recover by running up the hill and back.

  • Merkins
  • Box jumps
  • Weighted tire pull
  • Battle rope
  • Goblet squats with dumbell
  • Sandbag shoulder toss
  • BBS
  • Jump rope
  • Shoulder press
  • Kettle bell swings

Run to field at top of hill

MARY:
Ring of fire merkins 5 down to 1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reach out and get to know your brothers and develop a close knit brotherhood like swirly has.
MOLESKIN:
Swirly being an Alabama fan can’t handle writing back blasts.

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

JUCO Leg Day

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers
Baby Arm Circles Forward
Baby Arm Circles Backward
Arm Stretches


THA-THANG:

Indian Run to Sophomore hill
“El capitan” up hill (deep lunge with both hands on the ground)
Rocky Balboa (toe taps on curb)
20 pull ups on Handrail
60 Calf Raises toes pointed in, middle, pointed out  20 ea
Mosey To adjacent parking lot
Ascending Exercises at each interval.  7 intervals in total, ascending from 1-7.
Merkin/Bear Crawl at first stations
Monkey Humpers / Walking Lunges at second station
Groiners/Duck Walk at third stations
Pistol Squats (2 count, for each leg)/Bernie Sanders at final station
Mosey to parking lot
Suicides on parking lot
Mosey Back

MARY:

Windshield Wiper
American Hammers
LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40  Jesus’s most important commandments.  Love the Lord your God with all your heart and with all your soul and with all your mind.  And the second is like it: Love your neighbor as yourself.  All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior.  I am trying to embody the second commandment, but its a challenge I struggle with.  The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up.  Brolympics on the Horizon.  Judge Judy challenged JUCO to hit 40 people by year end.  Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend.  Last week they had 3.