F3 Knoxville

Rounds Down Range

AO: the-farm
Q: Lightweight
PAX: Madoff, Choir Boy, Aladdin, Einstein, MSG
FNGs: 1 MSG
COUNT: 6
WARMUP:
SSH
Arm circles
Tempo Squats
Burpees

THE THANG:
Mosey to the Stairs

Bottom of the stairs: merkins and bbs
Calf raises up the stairs (2 sets)
Mosey to small pavillion
Small pavillion: Dips and step ups
Lap around the playground back to the bottom of the stairs.
Rinse and repeat
Start with 24 reps of each exercise dtoppi g 4 each round

Mosey back to flag

MARY: Flutter kicks × 24, boat canoe

ANNOUNCEMENTS:
Hardship hill

COT: Have you brought anyone with you in awhile, maybe it’s time to make an effort to EH your circle

CMUs and Stairs

AO: thequacken
Q: Z-Pack
PAX: Evan Wilson
FNGs: None
COUNT: 2
WARMUP:
Standard Z-Pack Warmup
SSH IC
Abe Vigoda
Cherry Pickers IC
Little This & That, These & Those Shoulder Stretch
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Over Head Claps IC
Mountain Climbers IC

THE THANG:
CMU workout using Tabatha timer. Six CMU exercises for 45 seconds each then 10 seconds rest.
1. OH Press
2. Curls
3. Decline Merkins
4. Flutter Kicks while pressing the CMU
5. Squats
6. Rows
Travel to 1st set of stairs – go up and down stairs 5 times with CMU.
Repeat CMU exercises.
Travel to 2nd set of stairs – go up and down stairs 5 times with CMU.

MARY:
no
ANNOUNCEMENTS:
none
COT:
Coming off the GTE this past weekend, I wanted to share with Skid Murse about the event and specifically the most emotional and inspiring moment of the weekend for me. It was of course the log carry. I was in Blue Platoon and the log evolution was a terrible struggle. I was under the log for awhile, then with a sandbag, switching like this for sometime. Occasionally I had a break with no weight. The log beat us down pretty quickly and the cadre took two of our three sandbags away. Spellcheck was platoon leader. He gave me a break from the log and I got the remaining sandbag and the flag to carry for the rest of the evolution. The remainder of the the platoon (18 guys) were under the log. We inched on, and the cadre told us we had 1.2 miles to the destination. Then a few minutes later, like angels descending, Red Platoon with their red headlamps began pouring down onto Neyland Drive and rescued Blue from our burden. I get choked up thinking about it. Red Platoon had already finished their log carry and was given the choice to come back for us or not. They didn’t hesitate to come back for their brothers. Red perfectly demonstrated the F3 Credo “Leave no man behind, and leave no man where you find him.” It was awesome!

Standards

AO: dogpound
Q: I-Beam , Earmuffs (Dan Studt)
PAX: Wall Ball (Rob Harlow), Earmuffs (Dan Studt), Mayberry, Lightweight, Frosty, La-Z-Boy (Zac Smith), Madoff
FNGs: None
COUNT: 8
THE SCENE
Gloomy, rain at the end

F3 WELCOME AND DISCLAIMER
• Welcome to F3: Fitness, Fellowship and Faith

• My name is I-Beam and I’ll be your Q today

Five Core Principals
• Free of Charge
• Open to All Men
• Held Outdoors
• Peer Led
• Ends with a COT (Circle of Trust)

• You are here on your own volition
• I’m not a professional

WARM O RAMA
Side Straddle Hops x 10 IC
6ct Burpees x 10 IC
Cherry Pickers x 5 IC
No Cheat Merkin x 10 IC
Moroccan Night Clubs x 10 IC

BUY IN
Burpees x 10

THE THANG
Mosey to Poopetorium
Wall Sits x 10 Arm Raises Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Push Press Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Overhead Claps Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Mosey to Backbone
Pull Ups x 5
Burpees x 5
BBS x 5
Rinse and Repeat 3x

Mosey to the stairs
7’s – squat and SSH

Mosey to the guardrail
Dips x 20
Inkins x 10

MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC

COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama

WORD
What’s the standard? Find it, lead it and stand up to it.

SPMICE
Starting position, pause
Move
In Cadence
Exercise

W/cheese and salsa

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: fast-n-easy (Nate Votta), Gmail, Herbie, Natty, Simmons
FNGs: None
COUNT: 5
WARMUP:

Fellowship faith fitness
10 burpees
Faith fitness fellowship
10 burpees
Fitness faith fellowship
10 burpees

Fitness fellowship faith – finally
Mosey lap
This/that
10 burpees
10 Windmills
4 burpees M’s Birthday
10 tempo squats
10 bakerds 7s

THE THANG:
4 corners quarter pounder
5 burpees
25 merkins
5 burpees
25 merkins
50 squats
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees
25 merkins
50 squats
75 4ct mountain climbers
5 burpees
25 merkins
:rotating_light: infraction – 30 flutter kicks tempo style
50 squats
75 4ct mountain climbers
100 4ct SSH
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees

7 Brickyard bear crawls

MARY:
20 flutter kicks tempo style

COT:

We are all clay and the lord is the potter. We are all made by his hand

Gmail shared some takeaways from the GTE

Show and Tell: Tonka Edition

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Tonka, Mermaid, Dumpster Dive, Eliza, Johnboat
FNGs: 1 Johnboat
COUNT: 6
Three easy miles around the school and the track listening to Tonka talk about the good the bad and they ugly of the GTE.

Mid ruck we were joined by an FNG who spotted us in the Gloom. Welcome Johnboat who leads the Side Straddle Hops better than most of us.

Make a list of things you are thankful for today, and when you feel discontent, pull it out pray on it and add to it. God has put you where you are right now with all that you have right now for a reason.