F3 Knoxville

Is this Moses’s Birthday?

THE SCENE: It’s getting hot…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (15), LBAC (10 F/B), Cherry Pickers (10)…………Run to the sandbag bridge

THA-THANG:
It’s back….inspired by what I could only imagine might have been the rest of the Moses birthday Q

3 reps at every light pole……. starting at sand bag bridge, over the wooden bridge, past the troll bridge, and back up the grinder for bear crawl and crawl bear. Oh…and there is about 30 light poles…sorry.

  • Merkins
  • Squats
  • Burpees
  • and for Snorkel and some others…….Big Boys

MARY:
Iron Boys…30 ish
COUNT-OFF & NAME-O-RAMA
Butterfingers, Deep Dish, Fins, Flash, Henhouse, Hammy, Ma’am, Mr Rogers, Neighbor, Snorkel, Tin Man
CIRCLE OF TRUST/BOM:
We each build a prison of our own personal preference.  Our preference dictates what we eat, where we go, and the people we meet.  As a consequence we get closer and closer to the people inside our bubble and further away from people outside of this preference bubble.  This limit our potential and we become stagnant.  I believe we should break out of this bubble and actively search out people who can make us better.  F3 has definitely been a bubble hopping experience for me, and your strength and passion has made me a better person.

Proverbs 27:17

As iron sharpens iron,so one person sharpens another.

Game of Cards

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

  • Side Straddle Hop (20)
  • Little Baby Arm Circles (15 F/B)
  • TN Rocking Chair (10)
  • Cherry Picker (10)

THA-THANG:
Two teams played a game of cards….card number for rep and exercise by suit.

  • Clubs=Merkins, Spades=Over Press, Hearts=CMU Rows, Diamonds=CMU Curls
  • Bonus:  Kings=1/4 lap, Aces=10 Burpess

MARY:
30 LBC, 30 Hello Dollies, 30 Leg Lifts…………and then some. random stuff thanks to Snorkel and Hammy.

COUNT-OFF & NAME-O-RAMA
——-15 Men———Butterfingers, Cable Guy, Deep Dish, Drifter, Fins, Hammy, Ma’am, Neighbor, Pinocchio, Rain Check, Slugger, Snorkel, Tinman, and FNG (Cat5)

CIRCLE OF TRUST/BOM:

Thomas Carlyle (Essay on Labor)

“For there is a perennial nobleness, and even sacredness, in Work . . . in Idleness alone is there perpetual despair.” In work, we communicate with nature and with truth.  Labor is a “purifying fire.” Destiny “cultivates” us through our labor, and Destiny cannot help the lazy man. “Labor is Life,” and our only knowledge comes from our work. God lets us find a “sacred celestial Life-essence” through our labor:

Blessed is he who has found his work; let him ask no other blessedness. He has a work, a life-purpose; he has found it, and will follow it! How, as a free-flowing channel, dug and torn by noble force through the sour mud-swamp of one’s existence, like an ever-deepening river there, it runs and flows;–draining-off the sour festering water, gradually from the root of the remotest grass-blade; making, instead of pestilential swamp, a green fruitful meadow with its clear-flowing stream. How blessed for the meadow itself, let the stream and its value be great or small!

 

“Safety Patrol”

THE SCENE: 65 degrees and 100% Humidity
F3 WELCOME & DISCLAIMER: ✅
WARM-O-RAMA:
SSH x 12 IC

Merkins x 12 IC

Baby Arm Circles F/B x 12 IC

THA-THANG:
A. Partnered up and moseyed to backside of the Pound with CMU in tow. Partner A runs up the hill to the rock while Partner B completes the exercises and then rotate. Exercises:

300 Reverse Crunches w/ CMU

300 Overhead Squats (modified for time)

300 Presses (modified for time)

B. Moseyed to next station and completed the following:

Light Pole sprints/jog back while completing:

150 Merkins

150 Squat Jumps

150 Curls

C. Mosey back to AO and completed:

Hello Dolly’s x 10/12 (can’t remember, I was dizzy) IC

Ratchet led us in some on your side love handle eliminators…

 

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Talked to the PAX about the joy I have seen this week as I drop off my daughter at school. “New” safety patrol students for next year do the job with joy, fear, excitement, and a willingness to please. The “mentor” safety patrol offers advise and help and tips. It’s awesome. We need to be more like the safety patrol students- eager to try new things, eager to listen to the help being offered, eager to step out of our comfort zone. We need to be like the mentors- eager to offer sound advise and help. PAX challenged to either open car doors, mentor, or both and do it all with joy and excitement!
MOLESKIN:
Dudes got afternit today! It was cool to see the Rucker’s and hook up with them for the BOM!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Punchout Burpees & Partner work

THE SCENE: 70o and humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby arm circles, Forward 10x, Reverse 10x IC
  • Cherry Pickers 10x IC
  • Imperial Squat Walkers 15x IC
  • Tempo Merkins 10x IC
  • Micheal Phelps 20x OYO

THA-THANG:

Mosey to Splashpad parking lot
  • Punchout Burpee Ladder
    • Jab/Cross to Burpee 2/4/6/8/10/10/8/6/4/2
    • Start with throwing 2 combos – Jab/Cross Then 2 burpees, add 2 of each every time till 10
Mosey to Splash pad
    • Battle Buddies – Do exercise – Lunge around top circle go on to next exercise (2 rounds)
      • Wheelbarrow + Shoulder taps – 20x Each partner
        • P1 holds P2 in Wheelbarrow while P2 does shoulder taps
      • Squat & Overhead Pass – 20x
        • P1 Goblet Squats with Bricks, stands to Overhead Press behind back to P2 and repeat
      • Lunge & Twist Pass – 20x (1 is a complete pass from left side P1 to P2 and back to P1)
        • P1 & P2 in lunge position – Hammer with CMU and pass to partner
      • High Plank + Up Right Row – 20x Each Partner
        • P1 holds P2 in Reverse Wheelbarrow and does row while P2 maintains a plank
      • Stacked Plank + Decline Merkins 20x
        • P1 is in plank (bent arms) while P2 does decline merkins

MARY:

  • LBC 1minute
  • Hello Dolly till time

COUNT-OFF & NAME-O-RAMA

7 HIMs reporting today

CIRCLE OF TRUST/BOM:
Bear one anothers burdens.

Brethren, even if anyone is caught in any trespass, you who are spiritual, restore such a one in a spirit of gentleness; each one looking to yourself, so that you too will not be tempted. Bear one another’s burdens, and thereby fulfill the law of Christ. For if anyone thinks he is something when he is nothing, he deceives himself. But each one must examine his own work, and then he will have reason for boasting in regard to himself alone, and not in regard to another. For each one will bear his own load.
Galatians 6:1‭-‬5 NASB
We are called to step alongside our brothers and help them when needed, many times even when they don’t want the help because they believe they can do it themselves. We do this to not only build our brothers up, but also to remind ourselves that we are not an island unto ourselves. We need the reminder that we are not “All that” but that we need our brothers as much as they need us.

MOLESKIN:
I’m thankful for F3 and the men at the Brickyard that push me daily to get better and remind me that I am not the greatest but on the path to getting better every day.

ANNOUNCEMENTS:
New Fellowship event

6:45 pm Wednesday 5/23. Meet at Food City Powell. Park by pumps and we will run 5K or so. Then drive across street to Pizza Hoss for beers. Please invite all you can.

Mr. Spectacular and the Victory Lap

One comment

THE SCENE: 71 and muggy but we did not get mugged! Saw a Fox on the Ruck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Everything based on OCHO! Team OCHO won the HHH 10 hr race so why not celebrate it with reps of 8!

SSH x 8 iC

Rockettes x8 IC in a circle with Tank calling the cadence

Squats x 8 IC

Merkins x8 IC

Shoulder taps x8 ic

Mr. Spectacular x8 OYO . Mr. Spectacular is easy if you do one, but do LOTS and LOTS of them and they suck!. Put the CMU on the ground, feet on either side of the CMU, bend over and put your hand son the ground in front of your feet, walk your hands out until you are in the push up/plank position, do a MERKIN and walk your hands back to your feet, pick up the CMU and do a thruster. repeat that about 100 times and let me know how you feel, spectacular! Not……..
THA-THANG:

  • Partner up  and make a victory lap to the Matterhorn. Partner one Farmer Scurries(run or fast walk) with 2 CMU while P2 stays behind and does 8 merkins and 8 squat jumps. Once done P2 runs to catch P1. P1 hands off CMUs to P2 and P2 takes off while P1 stays back for 8 merkins and 8 sq jumps. You get it? Do this all the way to the Base camp of Matterhorn.
  • We had 28 so we stayed with our partner. P1 ran halfway up Matter horn and does 8 Big boys(incline) while P2 stays at the bottom and does 8 Mr. spectaculars. Switch out when P1 runs back. P1 now does Mr. Spectacular and P2 runs up and does 8 big boys
  • We do this with the goal of running up the matterhorn 8 times…imagine that, 8 times!
  • Well, due to time, I think we ran up the hill 5 times. Some may have ran 6 and some may have run 4. Either way, we kept moving and NO ONE stopped! Way to work men!
  • You all are Spectacular!
  • Partner up and complete the victory lap back to the AO. Again with P1 cmu farmer scurry and P2 does exercises. then run to catch and switch up….

MARY:
Just under 5 mins left for mary…

LBC x8 ic

Flutters x8 ic

Dollies x 8 IC

Proton Parkers x8 IC

Box cutters x8 IC

Plank the last 20 seconds

COUNT-OFF & NAME-O-RAMA
28 MR> SPECTACULARS where on hand for the Celebration of Team Ocho! 2 FNG, Fax and Flashback, welcome!
CIRCLE OF TRUST/BOM:
HIM ( High Impact man) or as Detention puts it. Humble Invest Mental. The acronym that I love and used it on TANK. he exuded ALL three this past weekend and really, the past several months, planning for the Hardship Hill event. Tank put himself last and his HUMBLE disposition was apparent(by the way, I know Tank pretty well and he is a SMARTASS too, LOL!!). He INVESTED himself for the sole purpose of raising money for OEW by dedicating a tone of time and effort into the Hardship Hill race. With the stresses of putting on such an event, he showed MENTAL toughness through out and never waivered on his attitude. Not to say deep down(like all of us) he was stressing a little, but he NEVER burdened anybody with his stresses about the event. He was always positive. Truly a HIM and I am proud to call him my F3 brotha but more importantly , my friend!
MOLESKIN:
Don’t be like Tank, be your self but take the “HIM” and apply it to your everyday actions. I know I need to! Love you guys!
ANNOUNCEMENTS:Tank, when the hell is the next one!? LOL!