F3 Knoxville

Keep on climbing

THE SCENE: 71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch OYO and let’s Mosey
THA-THANG:
Did a loop through the TS AO and headed up Watt Rd to Old Stage and then to Cashmere Lane for about a 1 1/2 mile warmup

  • 6 x 60 second hill repeats up Mt Cashmere
  • Recover 2-3 minutes on way back down
  • There was nothing soft about it. Cashmere is no joke!
  • Finish out the run back to the AO by way of Hobbs and Fleenor.
  • 4.74 total miles including repeats

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spent the weekend attending the M’s 30th High School reunion. Made me think that pretty much the only difference between myself and some of the younger men in the AO are the “hills” in life I’ve climbed versus the ones they’ve yet to face. Today served as a reminder you have to be prepared to face the climb and to sometimes just keep climbing again and again over and over until you have conquered the challenge. Prepare for the climb because it’s coming, push yourself during it to not quit and climb it with your brothers. It’s easier when you are not alone. Your brother can push you and will help you through it.

MOLESKIN:
Prayer for the men that ran this morning and all of our F3 brothers!
ANNOUNCEMENTS:
None

The Road Less Traveled

THE SCENE: Pretty Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squats
4-count Merkins
Mt Climbers

THA-THANG:

Mosey to the Greenway Path (continuing the warmup with burpees, freddy mecurys, merkins, and squats). Start the running path doing 1 set of the following every 4 min
15 Burpees
30 Freddy Mecurys
45 Merkins
60 Squats
Leaders wagon wheeled after every set to get back to the 6, finish their reps, and start each new leg together
Continued to do 1 set of each of the above until we complete the nearly 2.5 miles course — ended up being 6 sets

MARY:

50 4-Count Flutter Kicks

30 4-Count Freddy Mecurys

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Eccl 3:9-11
Helping each other out and no one left behind

Mouth Breather

THE SCENE: Quite pleasant before we started…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ran up Lover’s for a preview
THA-THANG:

Round 1

5 sets

  • Merkins x 20
  • Reverse lunges x 10 per leg
  • Ruck on chest BBS x 20

Run up lovers and back to upper lot between each set.

Round 2

5 sets

  • Thrusters x 20
  • Calf raise x 20
  • Plank jack x 20 2-count

Run up lovers and back to upper lot between each set.

Round 3

5 sets

  • Mtn climbers x 20 4-count
  • Squat jumps x 20
  • Ruck hammers x 20

Run up lovers and back to upper lot between each set.

MARY:
Assfault finished a set before us so he went to check on the cookie butter situation.
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:
MOLESKIN:
Woodshack couldn’t breath shirt on or off. He says Laird Hamilton preaches nose breathing. I’m doing all I can to get air in at all.
ANNOUNCEMENTS:

Name Game Randorama

THE SCENE: Full moon 67 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC (4 count)

Big Arm Circles x 10 IC (4 count / reverse at 5)

Imperial Walkers x 20 IC (4 count)

Cherry Pickers x 10 IC (4 count)

30 sec High Knees

Stretch OYO

THA-THANG:

Started with timed interval run around the Truck Stop where about every 1-2 minutes we stopped along the way to do random exercises and reps based on my F3 name converted to numerical reps according to Alphabet  1-26.

  • C= 3 Burpees, A= 1 Bear Crawl (100 yds), V= 22 BBS, A= 1 Minute plank hold, L= 12 Merkins, I= 9 Mountain Climbers, E= 5 8-count Body Builders, R= 18 Bobby Hurley’s
  • This totaled 10 minute run X 71 reps at quick pace
  • The we gathered the Pax around a sign made to allow them to quickly spell out their own F3 name and choose from Random Exercises to work themselves as hard as they wanted to and Name their own Game!
  • A= 1 rep, B= 2 rep, C= 3 rep, etc to Z= 26 rep
  • Example FROSTY = 103 total reps
  • Exercises to choose from were: Merkins, Burpees, Iron Mikes, Bobby Hurley’s, Plank Jacks, BBS, LBC, Mountain Climbers, 1 Minute Plank Hold, Bear Crawl 100YDS, American Hammer, 8-count Body Builders, Air Squats
  • After Pax spelled their name and completed first round of exercises they ran 1 lap around soccer field.
  • Rinse and repeat until time to head back to AO
  • Fast 2-3 minute run back to AO

MARY

Out of time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What’s does a name say about you? We make a big deal at F3 about getting a name. To me it’s a lot like being born again and given a new name. Just like Isaiah 43:1-3 when God called Jacob by name and the nation of Israel became more than he ever thought he (Jacob) could be. Getting an F3 name has changed my life by changing my perception of who I was into who I can be because of the 3 F’s we embrace and share with each other. Also addressing others by their name means you are in relationship with them and you recognize them. There are a lot of Sad Clowns we encounter everyday just waiting for someone to “see them” and say their name instead of just passing by. So today be aware of your name, what God has called you to be, what your F3 name means you are capable of becoming and someone else’s name that is waiting to be recognized! Call them by name just as God has called you by name and change their lives forever.

MOLESKIN:
Continue to pray for Lady Junk! Also pray for Joy (Lady Frosty) for her upcoming travels.
ANNOUNCEMENTS:
9/14 Trucking to the Pound CSAUP.  T-shirts will be available for order soon.  See Mayberry for details

Keeping it in the shade

THE SCENE: 93, hotter than the devil’s armpit
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, variable speeds

Cherry pickers

Imperial Walkers x 10

Merkins x 10

THA-THANG:
Mosey across street to Saturday morning AO and get a CMU for each Pax.  Place CMU’s in the shade along edge of parking lot.

Pax is to run to other end of parking lot, do one of the exercised listed below, then run to the CMU pile and do 30 curls, then repeat until all exercises are completed.

Round 1 – 30 CMU curls

4 Exercises

  • 20 merkins
  • 20 CDD
  • 20 BBS
  • 20 Squats

Round 2 – 30 CMU OH Press

4 corners

  • 20 merkins
  • 20 CDD
  • 20 – BBS
  • 20 Squats

10 Merkins

Mosey to the concessions stand and partner up for Dora.

100 Hand release merkins

200 Decline Merkins

300 Step Ups (single count)

Partner runs back to the parking lot and does 3 burpees

Mosey to CMU pile still in the corner and still in the shade.

25 CMU Curls

CMU OH Hold while we put the CMU’s away

MARY:
Ring of fire Merkins.  Started at 5, then went to 10.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Personal relationships are more important than knowledge.
MOLESKIN:
It was too hot to be in the sun so we modified and kept everything in the shade as much as possible.
ANNOUNCEMENTS:
9/14 Trucking to the Pound CSAUP.  T-shirts will be available for order soon.  Must act quickly

November is Brolympics.  Beer ruck, picnic, competition.