F3 Knoxville

Mr. Tuesday’s Pre-Turkey Ramble

THE SCENE:  Partly cloudy, temp in the 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Five Burpees, 20 Side Straddle Hops, Four Burpees, 15 Mountain Climbers, Three Burpees, 10 Cherry Pickers, Two Burpees, 10 Slow Timed Squats, One Burpee, 10 Little Baby Arm Circles Forward, 10 Backward
THA-THANG:

Mosey to Lighted Parking Lot Above Playground

Suicide Sprints to Each Light Along Parking Lot.  Each time back we will do 10 Merkens.  Repeat but each time back do 10 Big Boy Sit-ups.

Mosey to Lighted Sidewalk that Is North of Chapel and which Leads to Park Perimeter Trail

Bear crawl to first light.  Sprint to fifth light.  Bear crawl to sixth light. Sprint to tenth light.  Keep doing this in increments of five lights until we get to perimeter trail.

20 Squats and 40 Baby Crunches in grassy area by perimeter trail.

Mosey to Cardiac Hill

Sprint up hill and do:

  • 20 Bicycle Kicks at First Turn
  • 20 Carolina Dry Docks at Second Turn
  • 20 Bench Lifts at top
  • Repeat

Mosey Back to Base Camp

Run around the bases with each base being a corner of the parking lot.

  • First Base:  20 Squats
  • Second Base:  20 Squat Jumps
  • Third Base:  20 Imperial Walkers
  • Home Plate:  20 Star Jumps
  • Repeat

MARY:

COUNT-OFF & NAME-O-RAMA
Four men attended, all over 50 years in age.  The Goats!
CIRCLE OF TRUST/BOM:
On this day, two days before Thanksgiving, we do have much to be thankful for.  Our health is one thing and we thank God for the recovery of Crawdad, Edit, and Preacher, who hopefully will be able to work out soon.  We also pray for the recovery of Barney, who has been sidelined for months and may be sidelined for many more months.  We are thankful for our nation and the abundant resources we have in America.  We are thankful for our families and our brothers in F3.  We are mostly thankful for our God that watches over us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Next 3rd F event is December 9.

Is There a Doctor In the House?

THE SCENE: Mid-40’s and overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 4 count IC
Big Arm Lunges x 15 4 count IC
Windmills x 10 4 count IC
Plank to Chaturanga run on Q.
THA-THANG:
Mosey to grinder with CMU
3 teams:

1) Pull ups, Military Merkins, Smurf Jacks, Wall Sits

2) Bent Over Row w/ CMU, Upright Row w/ CMU, Bear apposition Lat Pull w/ CMU, Straight Arm Hold w/ CMU

3) Duck Walk, +5 Decline Merkin, Reverse Bear Crawl.

Each exercise 1 min. AMRAP, #3 is full 4 min. Rotate stations. Repeat.

Mosey to ball field w/ CMU
Bears and Blocks across outfield and back.

MARY:
In and Outs x 12 4 count IC
Big Boy Sit-ups AMRAP 1 min.
Side V-ups AMRAP 30 sec. per side
Dr. W x 15  (Diagnosis: severe abdominal pain and tears. Treatment plan: More Dr. W!)
Bicycles x 25 forward then back
LBCs AMRAP 1 min..
COUNT-OFF & NAME-O-RAMA
7 plus bonus appearance by Drifter just in time for Mary
CIRCLE OF TRUST/BOM:
We talked about time management and evaluating where we spend this precious resource making sure we are spending it on worthwhile things and not letting the digital drain suck it away.
MOLESKIN:
Moleskin by scribe (Waxjob): On a weekend where every AO was light due to strong F3 Knox representation at GoRuck, this was the first beatdown in which all the PAX were introduced to F3 right here at the Bomb Shelter.  Barely over a month since launch, and these HIMs are stepping up strong!
ANNOUNCEMENTS:

Champions of Life

THE SCENE: Bloody cold out   -273 Kelvin

WARM-O-RAMA:
Arm Circles forward + back x 10 IC

Duck Walkin

‘Round the worlds

10 squats

Lil mosey
THA-THANG:

11s  Burpees + Tempo squats with a parking lot in between

Mosey another place

30 sec box jumps – 30 sec dips  X2

Superman swims 30 sec – Flutters IC X 2

Superman swims 30 sec — Merkins IC

Mosey back to AO

along the way

Step ups, American Hammers, Lunges, said hello to a hill, ran up and down the hill, backwards too,

some inch wormin and bearcrawlin til the end

We kept moving because it was cold

COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
Motivation- Don’t worry about motivation. Motivation is fickle and fleeting. As soon as you recognize that what you’re considering should be done, then commit and do it. Forget about motivation…. unless you’re like a psychologist and study motivation I guess
MOLESKIN:
LETS WORK SO WE CAN ENJOY THAT LITTLE EXTRA GRAVY ON THURSDAY
ANNOUNCEMENTS:
Let’s pour one out for our brothers that might have died a little bit on the inside at the GROWRUCK…. Good job though boyz

Roll Your Own Beatdown

THE SCENE:

Insanely warm for min-November.  About 50 with a decent breeze.  Weird overnight conditions – no dew at all.  Will have to rely solely on perspiration for evidence of commitment to the beatdown.
F3 WELCOME & DISCLAIMER
Standard welcome, 2 FNGs today!

WARM-O-RAMA:

  • Zero Burpees
  • SSH x30 IC
  • 2 Burpees OYO
  • TN rocking chairs x15 IC
  • 4 Burpees OYO
  • Forward Nose Wiper Merkins x10 IC
  • 6 Burpees OYO
  • Al Gore Tuck Jumps IC (I think we might have gotten 6
  • 8 Burpees OYO
  • Windmills x15 IC
  • 10 Burpees OYO
  • LBAC x15 each way IC

THA-THANG:
Blacksnake around the park, long way around to the playground, stopping halfway for 10 more burpees
At the playground: 1 and 1, 2 and 2, etc up to 5 and 5 of pull-ups and headstand pushups
Bernie up the hill and mosey to the soccer field. Partner up for a game of chance.

On a table are two dice, one white and one blue. White one specifies exercise, blue one specifies mode of transportation:
White

  • Squirkins x20 each
  • Pattycake BBS x35
  • Hi/Low 5 Burpees x15
  • Over/Unders x10 each
  • Partner Pistol Squat x15 each leg
  • Partner Leg Throwdowns x25 each

Blue

  • Wheelbarrow
  • Partner Drag
  • Partner Carry
  • AYG Sprint
  • Bear Crawl
  • Leap Frog

Roll both dice (doubles earns 5 burpees immediately – Only happened once), travel 30 yards as specified by Blue die, then do exercise specified by white. Return to the table, switching partner role for transport as necessary.  Plank etc. for the 6, R&R

Right before returning to the AO, we were at 45 burpees for the day (not counting the partner Hi/Low). Everyone crank out 5 more for the even 50, then mosey to the AO.

MARY:

  • Boat/Canoe (no rowing today.  Too hoarse to sing due to a cold last week…)
  • Hello Dolly x20 IC
  • Peter Parkers with Tank
  • Side Crunch x15 IC each side
  • Abbreviated Merkin Ring of Fire (Round of 5, then 4, no time for 3-2-1)

COUNT-OFF & NAME-O-RAMA
15 PAX strong, including 2 FNGs: Welcome to Steve Glenn – Mr. Clean (Respect) and Robert Alexander – Bratwurst
CIRCLE OF TRUST/BOM:
Last week I had the privilege of chaperoning my daugher’s 7th grade class trip to Washington DC.  Friday morning before we left we were able to attend the changing of the guard and a wreath laying with taps at the Tomb of the Unknown Soldier.  It’s one of the most moving things you can witness there in Washington, and if you can watch that without misty eyes and a lump in your throat you’re a harder man than I.  We shouldn’t isolate our thankfulness and gratitude to God and these honored dead to two days a year.  In some countries, the gathering we participated in today could have ended in jail or worse for us.  Let’s try daily not to take what we have been blessed with for granted, and pray for those that are in worse situations.
MOLESKIN:
I hate that everyone wasn’t able to make the GrowRuck, but barring that I can’t think of a better way to spend the morning. I missed everyone this week while I was hacking up my lungs! Hope you men can avoid the crud going around. Big props to Peach Fuzz for rounding out the burpees with an extra effort! Great drive from everyone this morning.
ANNOUNCEMENTS:
2.0 Workout this afternoon.

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera