F3 Knoxville

Keep ya’head up!

THE SCENE: “It’s hot. Damn hot! Real hot! Hottest things is my shorts. I could cook things in it!”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x15
Windmills x15
Cherry Pickers x15
Plank Jacks x15
‘Merkins x15 OYO
Squats x10
Warm-up run around the #outhouse

THA-THANG:
Round 1: ELEVENS!
Burpees at the AO
Box Jumps at the #outhouse (mosey in-between!)

Mosey to Tennis Courts

Round 2: Baseline Workout
21 Squats –> Run across court to the far baseline –> 42 Speed Skaters (single count)
15 Squats –> 30 Speed Skaters
9 Squats –> 18 Speed Skaters
Plank-it-up!

Mosey back to the AO

MARY:
Side crunch x10 each side
LBCs – x21 4-count
Ratchet-Blasters!
Squats x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
All I had to share this morning with the PAX was a quick reminder that as men, people look to us to set the tone, and we need to remember that and set a positive one.  A smile helps spread more smiles.
MOLESKIN:
It was that kind of morning.  As the PAX assembled, Abacus hit the lights and it was apparent that Shooter was still in the #fartsack.   I dug up an oldie-but-a-goodie and then had to tell @Tank #whatsup as he tried to jump in my ‘Q takeover.  😉  He’s on-Q tomorrow anyway…  The PAX didn’t know what to expect, and as @Mayberry pointed out I had to blow the dust off….but we got the work done and I think the PAX missed some of the exercises I brought back out.  #bottomline we kept moving and broke a solid sweat.  Thanks men!

JUCO6/18

THE SCENE: Toasty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

TEMPO SQUATS IC x 10

MERKS IC x 15

Phelps

Burpees OYO 10

THA-THANG:

  • Mosey to Jucomanjaro
  • Indian Run up Jucomanjaro with PT along the way (flutter kicks, swims, and merks)
  • At top 30,30,30 (Merks, squats, 4 count flutters)
  • Mosey Down with PT on way down
  • 30,30,30 at bottom
  • 4 sets of sprints next to AO with PT after 2nd set
  • Some lunges and mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bitterness is not a useful state of mind. Many things will happen in your life that are unfair and horrible. Do not let yourself become bitter. It is not productive to wallow on things. Be proactive, if you cannot be make the best of your situation. There are many people who live meaningful lives in conditions that would seem to breed contempt. Be a HIM. Thankfully, F3 provides an opportunity to support and strive to be a HIM together. I appreciate you all.

 

.MOLESKIN:
Good to be back with you guys for a short while. I will be back out of town soon, but being out with you guys keep me trying to be a HIM
ANNOUNCEMENTS:

Moses’s Beer Mile Warmup : )

THE SCENE: 70 an perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mostly Stretching:
SSH
Little of This, Little of That
Some of These, Some of Those
Cherry Pickers
Tempo Squats
1/2 Mile Loop with Warm Up Movements

THA-THANG:
6 Stations Made Up Mostly of Foot-Work / Speed Drills. 4 Minutes of Work with 1 Minute to Rotate and Recover.

  • Station 1
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2
    • Box and 1 Speed Cut Drill
  • Station 3
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish
  • Station 4
    • 1 Leg Squat Jumps From Cone to Cone (Stabilization Drill)
  • Station 5
    • Resistance Sprint to First Cone, Release and Sprint Through Finish
  • Stations 6
    • Core Station (Roll the Dice For Workout Movement)
      • 1 = 10 Iron Boys
      • 2 = 20 BBS
      • 3 = 30 Ankle Wiggles
      • 4 = 40 Flutter Kicks
      • 5 = 10 Count Rest
      • 6 = 1 Minute Plank

All Members Made it Through Circuit 1 Time; Then We did the First 3 Stations Again, but with a Twist!

  • Station 1 (Stay the Same)
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2 (Done in a Crab Walk!)
    • Box and 1 Speed Cut Drill
  • Station 3 (Done in a Bear Crawl / Crawl Bear!)
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish

MARY:
Ring of Fire! Member of the pax ran around circle and pushed down other pax legs
Boat / Canoe Called out by Q
30 Sec Cashout LBC

COUNT-OFF & NAME-O-RAMA
9 Pax including 1 FNG….Bomb Shelter had an FNG all 3 Workout Dates!  #Amazing!
CIRCLE OF TRUST/BOM:
Built off @Ma’am BOM From Thursday.  F3 being more than a workout but a group of men you can count on.  People that care about you and are there for you in times of need.  I spoke about Foundations.  Without a strong foundation anything you build on top will crumble.  F3 is my foundation, for fitness, fellowship and faith.  F3 is my rock I build off.  Challenged all the pax to look into their foundation, and test the strength of it, question it and look for ways to reinforce it further!
MOLESKIN:
Blessed to have such a strong group of men to spend time with at least 3 times a week!
ANNOUNCEMENTS:
Beer Mile Event, GoRuck Practice Event “Moses’s Mile” Friday the 29th starting at 9pm.

Cardio records being broken

THE SCENE: 70, not quite as humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
3.97 miles ran

Swirlie and sparky set personal strava pr’s!

I set a pr for a 5k!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

We Are Sons

THE SCENE:  A little warm but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

25 SSH IC

10 Cherry Pickers IC

15 Tempo Squats IC

10 Merkins IC

THA-THANG:
Mosey down to the Pavalon for a little bench work. 4 rounds of the following 4 exercises. 1st set = 20 reps each, 2nd = 15, 3rd = 10, and 4th = 5

  • Bench rows
  • Box Jumps
  • Derkins
  • Tricep Dips

Mosey to the bottom of Cardiac with some lunges on the way. At the bottom of Cardiac, 20 merkins. 1st turn = 15 merkins, 2nd switchback = 10 merkins, at the top = 5 merkins.

Mosey to the rock pile at the Asylum after a quick stop to take in the beautiful view of the river. Grab a rock and do 3 sets of the following 3 exercises (15 reps each). After the completion of Set 1 and 2, run and touch the Asylum stairs. After set #3, run down to the stop sign and back.

  • Bicep Curls
  • Overhead Press
  • Bent-over rows

Next, 3 sets of the following 3 exercises (we did these IC and ran to the Asylum stairs in between sets 1 and 2).

  • Tempo Squats (with rock)
  • Flutter Kicks 4 ct (rock overhead)
  • Hello Dollies 4 ct (no rock)

Mosey down to the bottom of Everest. 10 Merkins IC. Made our way back around the new path doing some lunges, squats, bear crawl, and American Hammers. Mosey down Little Baby Hill. Sprint back to the top 1 time.

MARY:

Just a little bit of time left for some Flutter Kicks, plank work, and a few more SSH’s.

COUNT-OFF & NAME-O-RAMA

12 HIM’s – No FNG’s

CIRCLE OF TRUST/BOM:

In the spirit of Father’s Day weekend, I’m reminded of what it means not only to be a father but also what it means to be a son of God. I believe that I’ve been saved and that God loves me unconditionally, but I fail to live that way each day.

When we feel like we’re falling short, failing, or still struggling in various aspects of our lives where we think we should be better, it’s easy to forget that our heavenly Father still loves us just the same as when we’re standing on the mountaintop. Instead, we can quickly revert to a worldly way of thinking – that somehow God doesn’t love us as much when we’re stumbling or that His love and grace couldn’t possibly be vast enough to cover over our multitudes of sin. But that’s simply not the case.

“But when the time had fully come, God sent his son, born of a woman, born under law, to redeem those under law, that we might receive the full rights of sons. Because you are sons, God sent the Spirit of his Son into our hearts, the Spirit who calls out, ‘Abba, Father’. So you are no longer a slave, but a son; and since you are a son, God has also made you also an heir.” Galatians 4:4-7