F3 Knoxville

Remember Mama Jo

THE SCENE: At the Dog Pound 33 degrees and cloudy w an occasional sprinkle
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA

50x SSH, Imperial Squat x 15, Jerkin x 15

  • THA-THANG
  • Choose your 👶🏽 (25lb weight) from the truck and Mosey to the top parking lot
  • Four corners: 20 squat jumps and bear crawl to next corner, 20 Box Cutters then lunge, LBCs then sideways bear crawl, mountain climbers then duck walk, rinse and repeat
  • Doras: 100 Curls, Presses, and Triceps w 👶🏽, while B.B. runs to end and does 20 Dry docks…mosey back to AO
  • Dora’s: Prisoners x 50, 15 Diamond 💎 merkins
  • Tunnel of Love
  • Suicide Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the impact my Grandmother had on me and others and she worried too much. Ended up dying on Valentines Day. Message is to simplify your life and decrease stress.

 

Reverse Rt 66 Challenge

THE SCENE: Clear 30 degrees with a nice breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
THA-THANG:
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

  • Burpees
  • Merkins
  • Star Jacks
  • Big Boys
  • Dry Docks
  • 4ct flutter kicks

More exercises were planned but we ran out of time.
MARY:
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
COUNT-OFF & NAME-O-RAMA 
31 PAX including one FNG: Kyle Baisley email: [email protected]
CIRCLE OF TRUST/BOM:
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.
MOLESKIN:
None
ANNOUNCEMENTS:
None

Becoming a Better Man

THE SCENE: 30 and breezy.  We warmed up quickly though.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Leg stretch
  • Tempo squat x 10
  • Tempo merkin x 10
  • Side straddle hop x 20
  • Rockettes x 10

THA-THANG:
Mosey to the Dawn Wall & scale the descending ladder.   Work through the list of exercises, then rinse & repeat dropping the lowest rep exercise each round.   Run to the top of the hill after each completed round.

  • 10 Burpee
  • 9 Ear touches (4 ct)
  • 8 Thrust merkin
  • 7 Tempo squat
  • 6 Elevated hips
  • 5 Reverse lunge
  • 4 Mountain climber (4ct)
  • 3 Around the clock merkin
  • 2 Narrow squat

Bear square crawl.  4 cones in a square.  Bear crawl the square always facing the same direction.  5 merkins at each corner.

MARY:
N/A out of time

COUNT-OFF & NAME-O-RAMA
Booster, Scrum, Sweeper, Bartman

CIRCLE OF TRUST/BOM:
In the challenge of being a better man, husband, father, etc. I have been consistently praying for three things:

  1. Wisdom
  2. Courage to follow God’s wisdom
  3. To see others as Christ sees them

MOLESKIN:

ANNOUNCEMENTS:

Alcoa CSAUP coming up Feb 24

Pole Dancing Dozen

THE SCENE: Cold with Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two Laps Around AO Parking Lot, 20 Side Straddle Hops, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles Forward, 7 Backward, 5 Wide Arm Circles Forward, 5 Backward
THA-THANG:
Mosey north of AO parking lot up hill to top parking lot.  20 Box Cutters in cadence.

Mosey North on road toward park entrance.  Turn right on new trail that intersects road.  15 Box Cutters in cadence.  Mosey about half way up trail to cone which is by trail light.  We will do elevens where we will go to first light and do one of an exercise, continuing to second light where we do two, onward to the eleventh light where we will do eleven of the exercise.  The first to get to finish turns around and sweeps all men back to the starting cone.  We then start the next exercise.  These are the exercises:

  • Big Boy Sit-ups
  • Squats
  • Imperial Walkers
  • Merkins
  • Ice-Skaters
  • Star Jumps
  • Hello Dollies

We will not go back to original cone after Hello Dollies.

Mosey to Pavillion by AO Parking Lot.

We will do Totem Pole (starting with first exercise for 30 seconds, then doing it again but adding next exercise, etc. until we do all five of the exercises for 30 seconds.  Then we drop the first exercise and go through round again, doing four exercises for 30 second each.  Then we will drop second exercise, etc. until we only do the fifth exercise for 30 second.

Mosey Back to AO Parking Lot

MARY:

Planks with right arm up, left arm up, right leg up and left leg up.

COUNT-OFF & NAME-O-RAMA
12 Men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Reading from Isaiah 40:  28-31.  We must lean on God for our strength.  He shall renew our strength and mount us up with wings like eagles.

ANNOUNCEMENTS:
Coffeeteria!

Anniversary Gift

THE SCENE: Cool 18 Degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

T-Plank Arm Circles x 10 IC ED both arms

5 Burpee OYO

Tempo Merkin x 15 IC

Imperial Squat Walker x 15 IC
THA-THANG:
On the hop to planters

Aiken Legs: Box Jump x 20, Squat x 20, Split Jack x 20. Rinse and repeat x 3

Mosey to big lot

Kraken:

  • Cone 1: CDD x 20
  • Cone 2: Narrow squat x 20
  • Cone 3: 4ct Flutters x 20
  • Cone 4: Star jumps x 20
  • Cone 5: 4 ct Shoulder Taps x 20
  • Cone 6: Reverse Lunges x 20
  • Cone 7: 4 Ct bicycle x 20
  • Cone 8: Smurf jacks x 20

Mosey to start point

Burpee broad jump down and back parking lot

7s at planters: Incline merkin, dips

MARY:
American hammers x 20 IC

Hand Release Merkin x 10 IC

4 ct Flutters x 20 IC

Diamond Merkin x 20 IC

Hello Dolly x 20 IC

Wide Merkin x 20 IC

Side Crunches x 20 Each side IC

Ranger Merkin x 20 IC

Capn’ Thor 1:4 up to 5:20

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, FNG Wood Tick (Todd Justice)
CIRCLE OF TRUST/BOM:
Be a man! We are called to stand in the gap. To hold our post. Put on the full armor of God (Eph 6:10-19). It is easy to shrug and walk away from this World and leave it to the “whatever”. We are not called to do that and we cannot abandon our post. Stay at your position until relieved. We are armed and ready.