F3 Knoxville

He’s Not Heavy, He’s My Brother

THE SCENE: 60s and awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chair – IC x11
  • Tempo Squat – IC x10
  • Monkey Humpers – IC x10
  • 30 Second Plank
  • Merkins – IC x10
  • 30 Second Plank
  • High Knees / Butt Kickers
  • Jog Down / Bernie Back

THA-THANG:

    • Jump Squats – x25
    • Carry a mix of Buckets, Sandbags, Water Jugs, or CMUs to the V in the Trail. 160yd
      • Penalty for Stopping – x5 Burpees
    • Walking Lunge to next Cone in Trail and Back. 100yd
    • Carry the Buckets, Sandbags, Water Jugs, or CMUs back to the Start. 160yd
      • Penalty for Stopping – x5 Burpees

AMRAP (10 Min or Less) – Bench Jump Overs, Burpees, Leg Rises

  • 10 Box Jump Overs
  • 10 Burpees
  • 20 Leg Rises

COUNT-OFF & NAME-O-RAMA
8 Pax
CIRCLE OF TRUST/BOM:
I gave a part of my testimonial and spoke to how thankful I am for quality friends and how F3 and the Pax have filled that void in my life.
MOLESKIN:

ANNOUNCEMENTS:

Pre-Birthday Bear With Me Beatdown

THE SCENE: Partly Cloudy, 66°F, Feels like 66°F, Humidity 65%, Wind 2mph from SSW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Tempo Squats 10x IC
  • LBAC 15x IC Forward & Backwards

THA-THANG:

  • Mosey to the long front parking lot
  • Bear With Me
    • Bear Crawl & Exercises
      • 10-yard Bear Crawl
      • 20 Air Squats
      • 10-yard Bear Crawl
      • 20 push-ups
      • 10-yard Bear Crawl
      • 20 ruck curls
      • 10-yard Bear Crawl
      • 20 4-count flutter kicks
      • 10-yard Bear Crawl
      • 20 4-count mountain climber
      • 10-yard Bear Crawl
    • Hold plank until six catches up
    • 10 Burpees
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Repeat Bear Crawl & Exercises
    • 5 Manmakers IC
    • Sandbag Toss down the parking lot Indian run style
      • 1 PAX power clean sandbag & toss to next cone, all other PAX doing overhead claps, flap jack until all PAX have completed sandbag work
    • Repeat Bear Crawl & Exercises
    • Mosey around inner parking lot
    • Lunge to AO

MARY:

  • Flutter Kicks 20x IC
  • Captian Thors to 6 BBS & 24 Hammers
  • Dealers choice:
    • Simmons: Box Cutters 20x
    • Tractor: Ring of Fire – leg raised, 1 PAX runs around circle pushing all legs down, flapjack until all PAX have run
  • Boat Canoe to finish with:
    • Moroccan Night Club in Canoe 2x
    • James Bond at the finish

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG newly minted Stickers
CIRCLE OF TRUST/BOM:

As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.

MOLESKIN:
Jordan Peterson – Talks about Men in the church

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

Low hanging Fruit

THE SCENE: 60 degrees and moist like a hostess cake (moist and dry at the same time)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stuff to get warm. SSH. Merkins
THA-THANG:
Pair up and mosey to courts

Each pair gets a lacrosse ball. Standing 20 yards apart, one partner bounces the ball to the other and does a burpee. Repeat till both partners do 10 burpees,  move 10 yards closer and repeat

everyone gets a ball. Squat bounces. Do a squat and each time you go down bounce the Ball to your other hand x30. Then…..iron mikes handing off the ball under your forward leg to your other hand each rep. x20

Mosey to the boat with ball.

run around course bouncing your ball while running. Try to switch hands often. At single cones do exercise and qty listed. At multiple cones pick up ball and SPRINT to next three cones. Single cone exercises are:

  • Iron mikes x20
  • Diamond Merkins x20 (holding ball)
  • LBCs passing ball between legs x30
  • Lunges passing ball x30
  • Hold V while passing ball around torso x30 revolutions

repeat till time runs out.

MARY:
Circle up and have everyone yell out an exercise and qty
COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Keep your eye on the “ball” Christ. Stay concentrated on him and his word and he will lead you in the right direction.
MOLESKIN:
It was a bit quiet this morning as it was hard enough running while bouncing a ball let alone talking. Great work by everyone today. Toebox tried to take the title of worst smelling fart
ANNOUNCEMENTS:

Prayers for Troll’s wife and family/friends of Mike. Abridged night 5/9

Millennial’s Can’t Jump Rope

THE SCENE: 60’s & clear

F3 WELCOME & DISCLAIMER

Quicker than normal…running late!

WARM-O-RAMA:
SSH x 20  with increasing speed

THA-THANG:
8 stations set up in front of the outhouse.  2 minutes at each station then rotate to the next.  The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope!  All this while Lynyrd Skynyrd played blissfully in the background….good times.

  1. Curls (30, 25, 20 dumbbells)
  2. Squats (60 sandbag)
  3. Calf Raises (40 sandbag)
  4. Kettlebell swings (35, 40 bells)
  5. American Hammers (assortment of plates…can’t remember exact weights)
  6. Mr Spectacular (15 dumbbells or 30lb ruck plates)
  7. Overhead Press (20 ruck plate x 2)
  8. Jump Rope

MARY:
Nada

COUNT-OFF & NAME-O-RAMA
8 strong.  Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman

CIRCLE OF TRUST/BOM:
Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary.   Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.

MOLESKIN:
Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area.  Shooter eventually resorted to air jumping, with fancy tricks!

ANNOUNCEMENTS:
Hardship hill coming up.   Sign up for a team.

Shame Fest

THE SCENE: Beautiful Spring morning in the mid 50’s.
F3 WELCOME & DISCLAIMER

No FNGs, but some HIMs from other AOs came out for the VQ. I made sure everyone was aware that I’m not a professional, given the fact that I’ve never Qed before.

WARM-O-RAMA:

  • 25 Side straddle hop IC
  • 10 Cherry pickers IC
  • Bat Wings
    • 20 baby arm circles forward IC
    • 20 baby arm circles backwards IC
    • 20 seal claps IC
    • 20 overhead claps IC
  • 10 Tempo squats IC
  • High knees to the end of parking lot
  • Butt kicks back
  • 50% jog to the end of the parking lot
  • 75% jog back

THA-THANG:

  • Bataan Death March (Indian Run where last guy does 2 burpees before running to front) from AO to coupon pile behind Maintenance Depot building

Wall of Shame

  • Ascending Testicles OYO
  • Princess Tea Party(PinkiesOut!)
    • 1st time – 10 Pattycake Merkins/30s back to back wall sits – OYO
    • 2nd time – 20 Pattycake Merkins/60s back to back wall sits – OYO
  • 10 Wonderbra IC
  • 15 Chicken Peckers IC
  • 10 Donkey Kicks OYO

Four Corner Escalator

  • Mosey to Sophomore Hill & explain exercises (all single count)
  • Corner 1 – 10 squats
    • El Capitan Lunge to Corner 2
  • Corner 2 – 10 squats, 20 hello dollys
    • Duck and/or Crab Walk to Corner 3
  • Corner 3 – 10 squats, 20 hellos dollys, 30 iron mikes
    • Crawl Bear to Corner 4
  • Corner 4 – 10 squats, 20 hello dollys, 30 iron mikes, 40 side straddle hops
    • Sprint back to Corner 4

Mosey back to AO

MARY:

Circle Burp (high knees and each HIM calls out “Down” in ring of fire fashion for a total of 13 burpees)

15 Pickle Pounders OYO (it’s probably illegal to do these in cadence)

15 Pickle Pointers OYO

COUNT-OFF & NAME-O-RAMA

13 HIMs

Guano, Abacus (not Pusher), Peek-a-boo, Unibrau, Erector, Commission, Belding, Chaco, Spotter, 5K, Uncle Rico, Rocket, Booster

CIRCLE OF TRUST/BOM:

We all face a lot of shame, humiliation, feelings of embarassment, and inadequacy. It’s usually in those moments that we face defeating thoughts and thus act out in negative or destructive ways. Challenging thought: When do you feel shame most? Encouragement: remember in those moments to recognize your shame, but then but in the context of God’s grace, truth, and surround yourselves with community.

MOLESKIN:

No prayer requests

ANNOUNCEMENTS:

Thanks for all those who supported me on my VQ. I hope you enjoyed the beatdown and the new or unfamiliar exercises that were thrown in. I will be Q-ing again on Friday, May 3rd at JUCO if you want some more of that action!