F3 Knoxville

Just Keep Pressin

THE SCENE: In the 60’s and felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
LB Arm Circles x12 front and back IC
Cherry Pickers x10 IC

Mosey to brick wall for 11s with derkins and BBS, then mosey back to AO.

THA-THANG:

We did four corners with CMUs. 20 reps of each exercise except the sand bag clean and press (only 10 of those). On the short sides of the rectangle, we did bears and blocks. On the long sides we did a mosey with the CMU. After completing the merkins, run up to the guard rail and do 20 dips, then run back down and continue on.

Exercises:

  • CMU Merkins
  • CMU Burpees
  • Sand Bag Clean and Press (60lb bag, modify with CMU if needed)
  • Curl, press, tri (changed to just curls after the first round)

MARY:

Our Mary was led by Snorkel.

Captain Thor 5×20
Franklin Flutters x20
Superman Banana xa lot

COUNT-OFF & NAME-O-RAMA
13 PAX strong with two men joining us from out of town! Speedo and Quami!

CIRCLE OF TRUST/BOM:
Kinda reused a Bomb Shelter BOM here:

Don’t be scared to live your life. Growth and true happiness occurs outside of your comfort zone. We have to push ourselves in every aspect of our lives to step out and do something different. Don’t shy away from something just because it is scary or unknown. Just do it. It’s better to try and fail than to never know what could have been.

MOLESKIN:

ANNOUNCEMENTS:

KISS

THE SCENE: 60 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
20 SSH IC

Michael Phelps OYO

10 Merkins IC

Michael Phelps OYO
THA-THANG:
4 Stations covering roughly .6 miles per loop.

  • LBCs
  • Merkins
  • Squat Jumps
  • Defensive Slides (NBA Finals ready)

Complete 10 reps first loop, work your way down to 1 rep.

Finished it off with sprinting the hill x 2-3 with burpees at the top.

It was an effective yet simple workout.

MARY:
Had time for some Hello Dolly’s

COUNT-OFF & NAME-O-RAMA

 

CIRCLE OF TRUST/BOM:
Lesson for the day: Keep things simple in your life. Do not make things more complicated than they are. Best way to do this? Love- be quick to forgive, be easy to forgive and put others above yourself.
MOLESKIN:
Welcomed “Husker” to the gloom. He came ready and will be back.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Delayed Gratification

THE SCENE: 60 and nice

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial squat walker x 12
  • Tempo merkins x 12
  • Jump squats x 12

THA-THANG:

Sprints across grinder with 10-1 burpees

Tag

Half start on one side as “it”.

Other half start on other side of grinder must broad jump. “It” must bear crawl. When you get tagged 10 burpees. No tag backs. Those being chased can only move 10 broad jumps at a time. 10 merkins to earn 10 more broad jumps.

We changed this to 2 burpees and probably only played about 5 min. Too much standing around. Next time maybe the broad jumpers need to be doing air squats while waiting to get tagged. Also, merkins were a death sentence so maybe just 5 of those next time.

Bear crawl suicides with burpees each direction change

Sprint across grinder 5 times with 20 squats each pass

Plank walk across parking lot and back

Sprint across grinder 5 times with 20 merkins each pass

MARY:
ATMs

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Putting in the work first makes the reward that much sweeter. In all things in life, delaying those feel good brain chemicals conditions your body to accept it must work to earn that reward. 

MOLESKIN:
At least we didn’t count up in the burpee sprints…

ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’. Bring the Ms, no 2.0s. 5.0% + ABV beer. BYOB and side dish. Grilling and chillin after.

Monday Throat Punch

THE SCENE: 60 degrees and perfect weather to train
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

30 SSH

Warmup/Orientation loop
THA-THANG:

Run across parking lot. Do 2 Burpees every line (roughly 10 lines)

50 squats

Lunge back

50 squats

run up baby hill and around the loop

repeat 2-3 times.

MARY:
Plank 30 seconds

Elbow Plank 30 seconds

Left plank 30 seconds

Right plank 30 seconds

Back extensions 10 IC

Leg lifts 10 IC

Mountain climbers 10

Repeat 3-4 times

20 Merkins OYO

50 Squats OYO

???? Can’t remember the last exercise until time
COUNT-OFF & NAME-O-RAMA
35 Strong men
CIRCLE OF TRUST/BOM:
It’s hard to believe God is there in the middle of the valley. It’s easier to believe it when I am on the mountain top. But the truth is that God is with us on the mountain top and in the valley. Even though I don’t feel or see or experience God walking with me – it doesn’t mean He isn’t there. I have to hold fast to that anchor when I get overwhelmed. That’s my challenge to myself and to you: Believe He is there even if it seems that He isn’t.
MOLESKIN:

ANNOUNCEMENTS

I’m preparing a swim lesson plan for those who are interested in learning to swim. It will be free of charge to the men of F3. Contact me on GroupMe if you are interested.

Fun Behind the Schoolhouse

THE SCENE: Just a little humid. Getting light a lot faster than I expected. Should have set up on the splashpad instead of behind the building…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Al Gore Tuck x9 IC

Burpee Race:
Split into 2 groups. One group does 2 burpees then plank while other group runs a lap. Then switch. Next round is 4 burpees and plank. Keep increasing by 2 burpees each round until one group can’t complete burpees before entire running group completes the lap.

THA-THANG:
Mosey to the big parking lot behind the school for a game of Memory
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Didn’t complete the deck, but we came pretty close. So far only Bomb Shelter has finished the whole game!
MARY:
Just mosey back to the AO
COUNT-OFF & NAME-O-RAMA
8 strong today!
CIRCLE OF TRUST/BOM:
Perspective… Part 2.  As I mentioned to the JUCO crew, when you’re on the mosey for a lap, you don’t even notice the distance from the game board to the light pole.  While you’re bear crawling to the pole, it looks a lot further.  While you’re crawling backward, the distance looks nearly insurmountable.  We all have areas and times in our life when we’ve got those different perspectives.  When you’re in a “mosey” stage, remember that not everyone is there.  Give grace to those who are at the backward bear crawl.
MOLESKIN:
Always a pleasure to visit the Brickyardigans!  Filter joined us too so he could get his beatdown in early and get home for his 2.0’s birthday.  Kudos on not using that as an excuse to fartsack!
ANNOUNCEMENTS:
None this week.