F3 Knoxville

Day 2 – 4 Rounds

THE SCENE: Low 40s, but hot compared to the 7 we had last week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Outhouse
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

4 Rounds for Time

23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps
23 Big Boy Sit-Ups
23 Kettlebell Snatches (single arm)
23 Goblet Squats
69 Single-Unders
5 Sandbag Cleans 60#

MARY:
2 min plank
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Every action has an equal and opposite reaction.  Consider the other side’s viewpoint before pushing your agenda!
MOLESKIN:
Screeching tires and Shooter pulls up 10 minutes late – but made the most of it and jumped right in!  Welcome FNG Man Hands!

Lap after Lap

THE SCENE: Actually above freezing this time, tropical paradise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Worst Merkin Ever x5 OYO
  • Squats x20 IC

THA-THANG:

Mosey to hill at the AO with CMU

  • Run up hill with CMU over head – do 10 squats, 10 press, 10 merkins, mosey back down. Keep repeating, subtract 1 rep of the exercises until complete.

At the Grinder:

  • Exercises at each corner – Merkins, Squats, Dry Docks, Iron Mikes
  • Do 20 of each exercise at each corner. Once one lap is complete, repeat again but subtract two laps from last one. 20, 18, 16, 14, etc…

Back to AO:

  • Partner up – You and partner must total 200 BBS. One person does BBS while other does Farmer Carry with CMU

MARY:

  • Protractors!
  • LBC’s

COUNT-OFF & NAME-O-RAMA
PAX count – 9
CIRCLE OF TRUST/BOM:
Be humble with your giving and your prayer. Do not use the good things you do to brag, but use that as motivation to do more.

In Matthew 6 –

Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven.

And when you pray, do not be like the hypocrites, for they love to pray standing in the synagogues and on the street corners to be seen by others. Truly I tell you, they have received their reward in full. But when you pray, go into your room, close the door and pray to your Father, who is unseen. Then you Father, who sees what is done in secret, will reward you.

Matthew 7:7 – Ask, and it will be given. Seek, and you will find. Knock, and the door will open
MOLESKIN:

ANNOUNCEMENTS:

It’s actually above freezing?

THE SCENE: Mid 30’s….slight mist….perfect conditions compared to last week

F3 WELCOME & DISCLAIMER: F3 Disclaimer, no FNG’s

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squat IC x 15
  • Merkins IC x 20

THA-THANG:

Everest Circuit:

  • Mosey from AO to the bottom of Everest. Stopped on the way and did 5 Burpees OYO (mainly because we were all surprised by the lack of burpees from Proton’s Q yesterday)
  • All out up Everest stopping at the rock pile
  • Grab a rock (all exercises done with said rock):
    • 20 curls, 20 rows, 10 American Hammers
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Overhead Presses, 20 Squats, 20 Flutter Kicks (4 count)
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Tricep Pulldowns, 20 Lunges, 20 BBSU’s
    • Drop rock, run to Asylum stairs, and return to rock
  • Mosey the circle encompassing the Asylum, stopping for 20 Merkins OYO
  • Mosey down the road towards the bottom of Everest, stopping for 20 Pickle Pounders & 20 Hip Thrusters OYO
  • All out back up Everest to the rock pile. Rinse & Repeat all sets with the rock
  • Mosey back to the AO

MARY:
Only had 20 seconds left, so AMRAP LBC’s until time expired

COUNT-OFF & NAME-O-RAMA

6 HIM’s came out to enjoy this beautiful morning

CIRCLE OF TRUST/BOM:

“Never doubt in the dark what God has told you in the light.” – The Purpose Driven Life

It’s easy to feel like we’re growing in our faith when things are going well in our lives, but it’s also easy to revert back to our old selves when we’re “in the dark” or struggling through tough times. Those difficult circumstances/situations are the times that test our faith. And through the testing of our faith comes spiritual growth. The Word is Truth – in the light and in the darkness.

Day 1 – List of 10

THE SCENE: 35 and really warm!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Burpees 10x
Ice Skaters 15x
Hand Release Merkins 15x
ISO Squats 20x
Burpees 10x
Ice Skaters 15x
Hand Release Merkins 15x

THA-THANG:

In partners – One partner runs 400m while other exercises. Then swap until all reps are completed for that exercise. Begin and end each round together, so Al Gore or plank until all in.
200 total reps of each per team= 2,000  (we made it through about 1500 reps, and over 2 miles)
Round 1 – ‘Merkins
Round 2 – Alternating Lunges (1 leg=1)
Round 3 – Mountain Climbers (2-count)
Round 4 – Big Boy Sit-ups
Round 5 – Carolina Drydocks (1=1)
Round 6 – Squats
Round 7 – Overhead Press
Round 8 – Bobby Hurleys
Round 9 – AbClaps
Round 10 – Burpees

MARY:
AbClaps aren’t that great of an exercise

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. We need to be constantly reminded of our mission so we know who we are and why we’re here. The same is true in your life. What is your mission? Can you articulate your mission clearly?  Probably worth spending some time to craft it, so it rolls off your tongue..

B.O.M.B. Drill

THE SCENE: Bone Chilling…Ice forming on clothing and beards
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Park Recon Capri Lap.
Steve Earle (copperhead squats, hillbilly) ICx10
Sixty Second Arm Circles (SSAC) (T-plank Arm Circles, LBC, T-plank Other Arm Circles, Merkins) ICx15
Goofball ICx20
Absolution OYOx15…ish
Febreze (2:10 Ratio – BBS:Air Press w/feet 6″ off ground) x10:50

THA-THANG:
Partner up. Partner 1 completes 50 meter suicides while partner 2 completes as many movements as possible. Once the team has completed 200 Merkins they will replace the suicides with burden carries; carrying 2 CMUs 50 meters down and back.
B.O.M.B.S.
Burpees x100
Overhead Triceps Extensions (w/cmu) x150
Merkins x200
BBS x250
Squats x300

MARY:
While waiting on 6 to finish B.O.M.B.S. we started Mary and each team joined as they completed B.O.M.B.S.
Cross Crunch ICx10
Heel Touches ICx10
American Hammers ICx10
X’s & O’s for time

COUNT-OFF & NAME-O-RAMA
9 PAX Pushed Through The Extreme Cold Beatdown!
CIRCLE OF TRUST/BOM:
Short and sweet….The ability to see the Lord’s signs and take them for what they are.
MOLESKIN:

ANNOUNCEMENTS:
Start making your Headlocks now, Most people are going to tell you it’s too cold, but with the new year resolutions going around and people wanting to get back into fitness now is the time to plant the seed!  Tell them about F3 and we’ll see them in a few weeks!!