F3 Knoxville

4 Corners

THE SCENE: Cool, Crisp morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Baby Arm Circles IC x 15 each way

SSH IC x 20

Merkins IC x 10
THA-THANG:

  • Mosey the long way around the lake to the ampitheater
  • 7s – Step Up’s at the stage / pull-up’s at top.
  • Hold Al Gore until all are finished
  • Recover with a 10 count
  • Mosey to rock pile and pick a rock
  • Walk with rock over head to the yard area
  • 4 corners of the yard:
    • Corner #1:  Curls with rock x 20 then run with rock to Corner #2
    • Corner #2:  Squats with rock x 20 then run with rock to Corner #3
    • Corner #3:  Merkins so that chest touches rock x 20 then run with rock to Corner #4
    • Corner #4:  Flutter Kicks with rock over head.
    • Repeat all corners for a second trip around.
  • Mosey back to rock pile to deposit rocks
  • Lunge’s from rock pile to the entrance of the Veterans Memorial
  • Spend 1 minute of quick reflection on one name on the memorial
  • Amazon read aloud a quote from the memorial about remembering the past to not repeat it
  • Mosey back to AO
  • Hello Dolly’s IC x 20
  • Shoulder taps IC x 30 in honor of Soot
  • Merkins IC x 10
  • American Hammers IC x 10

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Romans 12:9-10  “Let love be genuine.  Abhor what is evil; hold fast to what is good.  Love one another with brotherly affection.  Outdo one another in showing honor.”  As we competed at the F3 Olympics we are trying to outdo each other in various competitions.  In life let’s try to outdo each other in showing honor to others.  As Veteran day is approaching, outdo each other in showing honor to those who have served, still serving, and the families of those who gave their lives for our freedoms.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

I see a theme here…..

THE SCENE: 43 and warm ( rather quickly )
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
windmills 10

2 burpees

Imperial Walkers 10

4 burpees

tempo merkins 10

6 burpees

Lil baby arm circles 10

8 burpees

SSH 10

10 burpees
THA-THANG:

cones of “fun”  pretty sure that stood for ( F U Nate)

sprint 20 yrds  10 BBS

sprint 20 yrds 10 merkins

sprint 20 yrds 10 Freddie Mercury

sprint 20 yrds 10 CCD

sprint 20 yrds 10 burpees

Rinse and repeat

mosey to the side

Brickyard BearCrawl 10 ppl, so crawl to 10 merkins

5 burpees

Back to top of the cones of FUN

5 burpees Skip 20 yrds

5 burpees Lunge 20 yrds

5 burpees Hop 20 yrds

5 burpees Crawl Bear 20 yrds

5 burpees Burpee Broad Jump to the start

Mosey to the stop sign 5 burpees

mosey to the 5mph sign…5 burpees

light pole to light pole Bernie

mosey to the A/O 4 Corner

corner 1 5 merkins,

corner 2 5 mrks, 10 bbs

corner 3 5 mrks, 10 bbs, 15 Squats

corner 4 5 mrks, 10 bbs, 15 Squats, 20 mtn Climbers Sprint to Start

5 Burpees

MARY:
Flutter Kicks IC 10

Hello Dolly IC 10

Leg Raise 10
COUNT-OFF & NAME-O-RAMA
10 weirdos got after it today!!
CIRCLE OF TRUST/BOM:
If you plan a goal, write it down!!!  if you write it down, you are 42% more likely to complete your goal

Proverbs 22:6  Train up a child in the way he should go: and when he is old, he will not depart from it
MOLESKIN:

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

Grinders and Circuits

THE SCENE
51 and clear but wet

 

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Imperial Squat Walkers x15 (IC)
Merkins x15 (IC)
4ct Side Lunges x15(IC)
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)

Mosey to the curb.

 

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 8 reps.  Three rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps
  • Rd 3 = Dry Docks

Mosey to pavilion area and circle up around the flag pole.

 

Circuit Corners
Divide up and head to 4 Stations.  Compete AMRAP in 15 min.

  • S1: 15 Burpees / 20 Reverse Pickle Pounders
  • S2: 20 Superman Swims/ 20 4ct Flutter Kicks
  • S3: 10 Chin-ups / 25 Prisoner Squats
  • S4: 25 Derkins / 20 Let Me Ups

Mosey back to SP and circle up

 

MARY
American Hammers  x20 (IC)
Merkins x10 OYO
4ct Box Cutters x20 (IC)
Merkins x10 OYO
Right Side Crunches x15 (IC)
Left Side Crunches x15 (IC)
Merkins x10 OYO

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM

High Wind Advisory Stand In Q

THE SCENE:

At 4:30am, the alarm sounded along with a massive amount of noise from the heavy rain and high wind.  GroupMe messages started flying around to see if the QIC (Frosty) was going to cancel the workout.  A few shameful posts later and YHC drug himself out of the house in the now misty morning.  After arriving at the AO, YHC found no one in sight and again began the troll on GroupMe.  Many were attempting to arrive only to be turned around or forced back to the fartsack due to downed trees and blocked roadways.  Three vigilant PAX included YHC were able to post.

F3 WELCOME & DISCLAIMER

Welcome and quick disclaimer due to lost time waiting on PAX to arrive

WARM-O-RAMA:
Short warm-up included the following:

  • SSH – IC x 20
  • Cherry Pickers – IC x 10

THA-THANG:
Due to the spontaneous Q to cover for Frosty, YHC pulled out the FitDeck Exercise Playing Cards.  Pulling one at a time, the PAX made it through around 30 cards before having to call it quits for the morning.  There was no shortage of soaking up the surrounding water, stretching out on all four sides getting better together.  A good amount of mumble chatter occurred along with the surrounding sounds of falling branches and trees.

COUNT-OFF & NAME-O-RAMA
3 PAX including YHC (I-Beam), WaxJob and Bueller

CIRCLE OF TRUST/BOM:
Listened to a good audiobook this week by Billy Crystal and Kevin Cline called “Have a Nice Day”.  The story told of a the final day of a man, actually the POTUS, who was contacted by the Grimm Reaper early one morning.  After some convincing, he was allowed to finish out the day to address some family matters that were incomplete.  The moral of the story was “live every day as if it were your last.”

True HIM’s Serve

THE SCENE: Partly cloudy skies with temps in 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 15 Mountain Climbers, 10 Cherry Pickers, 10 Windmills, Little Baby Arm Circles Forwards and Backwards (ten each).
THE THANG:

Mosey to Stop Sign at Northeast Corner of Admin. Bldg.  20 American Hammers.

Mosey north to Perimeter Trail and run on that until it hits main roadway going by baseball fields.  Mosey to Serpentine Sidewalk that is between northern ball friends and outdoor chapel.  20 Hello Dollies.

We will do 1-4’s on Serpentine Sidewalk (this is where we do listed exercise to one light, then sprint four more lights, etc, until the sidewalk hits the perimeter trail by the river.  Jog back to start after we hit perimeter trail for the next set of 1-4’s.  We will stop at the perimeter trail after the third set of 1-4’s.  Here are the exercises for the three sets of 1-4’s:

  • Bear Crawls
  • Hops
  • Lunges

We will do 20 Bicycle Kicks (four count) after the three sets of 41’s.

Mosey to Cardiac Hill.  We will run up hill doing the following exercises:

  • 40 Baby Crunches at start
  • 20 Flutter Kicks (four count) at first turn
  • 20 Decline Merkins at second turn
  • 20 Bench Lifts at the benches.

Mosey to Stop Sign at northeast corner of Admin Bldg.  20 Box Cutters

Mosey to AO.

MARY:
ATM’s.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A true HIM serves others.  We continually talk about this in F3, as we should, because as true men we should serve our families, our coworkers, our friends, and our community.  The great thing about F3 is that I see brothers not just talking the talk but walking the walk.  The 3rd Anniversary Celebration for F3 Knoxville was a great example.  Brothers like Lazy Boy and Abscess got up early to make sure the grounds were prepared for us.  Brothers like Hooker and Edit, who, because of injuries could not compete, were manning some of the Brolympics stations, keeping score and cheering us on.  Brothers like Junk. Abscess and Lazy Boy were out at the picnic area on Sunday, several hours ahead of time, smoking our meals.  I am not mentioning all the other brothers who pitched in time and equipment to help out.  Another cool thing about F3:  there are ALWAYS brothers volunteering to help, whether with setup or cleanup.

It was also awesome to see F3 Brothers serving their families.  All those dads out there with their kids, running with them, hopping with them, tumbling with them, and laughing with them.  It was wonderful to meet wives and partners of our brothers – some great folk that were easy to talk to.

We have something special with F3 Knoxville.  And if we maintain our pledge and duty to serve our community, there is no telling what directions we will go.  One direction will be to Cleveland, TN on Saturday, November 17 when Abscess and other brothers will head there to help launch another F3 AO.  Join them if you can.

ANNOUNCEMENTS:
AO launch in Cleveland on Saturday, November 17.