F3 Knoxville

Good thing toddlers are easier to catch

THE SCENE:

Dark… Just enough chill to keep the sweatshirt on during stretching. AO’s almost dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chairs x20 IC
  • Merk-jacks x15 IC
  • Al Gore Tuck Jump (Al Gore for 10 count, explode to Tuck Jump) x5
  • Outhouse run, Bernie back
  • LBAC x20 IC fwd, x20 IC back
  • Michael Phelps OYO to shake it out
  • Single-leg stand-up with partner

THA-THANG:
Mosey to the Pee Rocks, pick out 2 hand-size

I Believe I Can Fly:
Arms to the side, feverish tiny ineffectual flaps for 10 count
Arms front, repeat flapping
Bend at waist, flap arms against gravity
Repeat!

Pick an Edgeless Safety CMU from the pile
Mosey away from abandoned dogs in trucks and pile rocks at top of hill for BBS relay:
PAX lie in a line head to foot. First PAX grab Edgeless Safety CMU from overhead, BBS, and set at feet for next PAX.
Repeat until pile is empty, plank until all Edgeless Safety CMU are piled downhill

Grab a Edgeless Safety CMU and spread out in the grass for:

  • Tempo Goblet Squat x15 IC
  • Curls x15 OYO
  • OH Press x15 OYO
  • Tricep Extension x15 OYO
  • Toddler Toss x5 OYO: Pretend Edgeless Safety CMU is a toddler.  Toss in the air and catch.
  • Rinse, Repeat

Mosey to tennis court:

  • Balls to the wall, travel clockwise on hands for 2 fence segments, then drop for 5 burpees.  Repeat
  • Bear crawl across both courts, sprint back. Repeat.
  • Circle up for 5-Merkin Ring of Fire
  • Tighten the circle and flip over for 45° foot push-down Ring of Fire

 

MARY:
Just enough time for 20x Pickle Pounders IC.
COUNT-OFF & NAME-O-RAMA
18 PAX killed it start to finish.  No FNGs this time.
CIRCLE OF TRUST/BOM:
In Ephesians 5 Paul exhorts those of us who are husbands to love our wives “just as Christ loved the church and gave himself up for her.”  I usually have thought of that verse in the context of his ultimate sacrifice for us on the cross.  Of course, that event was the culmination of his saving love for us, but giving himself started far before that.  He gave himself when he left the comfort of Heaven and stepped down to be born into a limited body like ours. He gave himself every day during his ministry when he was tired and hungry and wanted anything but to deal with more throngs of people.  Every day he actively sought out ways to give himself for us.  As you go through your day, look for ways that you can give yourself up; your needs, your desires, your conveniences, for your wife and show Christ’s love to her and also as an example to your children.
MOLESKIN:
2 weeks was a long time to be away from the Pound.  Missed you guys, but it was great to get to witness the great start for the Bomb Shelter.  Great job everyone who EH’d!  Toddler Toss ended up being significantly more hazard potential than anticipated.  I guess rocks don’t care if you drop ’em so they don’t help out at all like real toddlers do.
ANNOUNCEMENTS:
Prayer for Swirlie and family. Truckin’ To the Pound CSAUP 6am at Bob Leonard, F3 Knoxville 2nd Anniversary celebration McFee park November 4.

Burpee Heaven

THE SCENE: Chillllllll

WARM-O-RAMA:

Baby arm circles 10 x Cadence

10 x thruster Merkins

10 x Tempo squats Cadence

Side Straddle Hop 20 x Cadence

THA-THANG:

  • Mosey to the hill above the parking lot
  • Mosey down cardiac hill and back to the AO, but at each light we did 5 burpees

Lunge half the parking lot and sprint the second half x 4

Mosey to the pavalon

30 seated pull-ups

20 decline merkins

Mosey to the base of Cardiac Hill

Jailbreak back to the AO up Cardiac Hill
COUNT-OFF & NAME-O-RAMA
3 Hunks by the name of Archie Music City and Shooter
CIRCLE OF TRUST/BOM:
There are days where you do not want to do something. The best way to deal with this is to develop discipline and have the mindset that you will do it anyway. Consider this, the best thing to do is to procrastinate the procrastination. In other words, you can take a day off tomorrow, but chances are tomorrow will come, and you will decide to keep grinding. If there is something you do not want to do, it probably means you should do it. Nothing is free after all.

Big Ball rock stars

THE SCENE: 48* and clear, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops x20 IC
  • Tempo squats x10 IC
  • Merkins on 4 count, x20 IC
  • Imperial squat walkers, x10 IC

THA-THANG:
Begin mosey away from AO, pass bottom of Big Ball and pause just before Cumberland Avenue to wait on 6.  PAX perform 20 merkins and 20 squats OYO. Continue Mosey to Church Street parking lot right next to Henley Street Bridge.  PAX pick up pet rocks for rock circuit.  PAX who start with Colt 45s bump the group ahead of them to next exercise, 4 corners of lot with exercises:

  • Colt 45s – 15 rock curls from bottom to halfway point of ROM, 15 rock curls from halfway point to top of ROM, 15 rock curls full bottom to top
  • Big boy sit ups with rock pressed in the air.  Exercise until bumped by group behind
  • Squats with rock pressed above head.  Exercise until bumped by group behind
  • ABCs – Write the letters of the alphabet with the rock.  Exercise until bumped by group behind

Rotate through all exercises twice.  Replace pet rock and recover.  Mosey across Henley Street to hill at Walnut Street, and meet at bottom of hill.  Perform Lt. Dan’s all the way up hill (1 squat, 4 lunges, 2 squats, 8 lunges, etc maintaining 1:4 ratio until you reach the top).  Recover.

Mosey back towards AO, stopping at the Big Ball for Contra Burpees (increasing number of merkins in the burpee by each repetition until you reach 10 merks in the burp).  Recover. Mosey back to AO SP.

MARY:
Box cutters x15 IC
COUNT-OFF & NAME-O-RAMA
17 PAX, 0 FNGs.  Hang Tight, Steam, Blazer, Jenner, Savannah, Manwich, Cowbell, A-Rod, Frank, Passport, Outlaw, Uncle Rico, Quarantine, Eggo, Singlet, G6, Abort
CIRCLE OF TRUST/BOM:
Workouts with F3 have been a game changer in my life.  I’ve tried doing workouts and rucks that we’ve done on my own, and there is no push and the workouts have no effect.  The men that join each morning are why I’m here.
ANNOUNCEMENTS:
Trucking to the Pount Saturday, Big Ball AO begins Saturday workouts on Saturday as well

I’m a Classic Man – F3 Classic

One comment

THE SCENE: 48 F – Crisp & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack x 10 IC
  • CDD x 15 OYO
  • MTN Climber x 15 IC – keep plank
  • Merkins (4 ct) x 10 IC – keep plank
  • Thruster Merkins x 10 OYO – keep plank
  • BabyArm Circ fwd/back x 10 IC
  • CDD x 15 OYO
  • Tempo Squat x 10 IC – Hold for 10 count on 10

THA-THANG:
Grab a #BattleBuddy

  • Classic Dora 1-2-3 (100 Merkins, 200 BBS, 300 Squats) Mosey When Finished
  • CDD x 15 OYO
  • Wind Sprints to the Silver Truck
  • At the Pavilion – Partner A 20 Step Ups/Partner B Penguins until A is finished then switch x 3
  • 1 AYG Sprint to the Silver Truck

MARY:

  • LBC x 25 IC
  • Side Crunch x 10 IC ea side
  • ATM’s

COUNT-OFF & NAME-O-RAMA
14 Pax & 1 FNG Henhouse
CIRCLE OF TRUST/BOM:
Pride is a double edged sword. It can be used for good or bad. It is probably the source of many foolish moments and mistakes we have made. However, if we can learn to harness or bridle our pride, we can begin to direct it to work For us, instead of Against us. The challenge is to start learning when your pride gets out of line and how reign it back in.
MOLESKIN:
Great day of work. There are a lot of Cheetah’s here that killed it on the Sprints. I’m pretty sure Woodshack was feeling the heat.
ANNOUNCEMENTS:
#tttp, 2 year Potluck and fellowship, Moses is organizing a Car Pool to the Truck Stop for Csaup

 

No Jabronis Allowed

THE SCENE: Darkish, gloomy, the air was almost as cold as the ice in my veins.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around parking lot

Baby Arm Circles x20

SSH x15

Tempo Squat x15

Tempo Merkins w/ pause x5
THA-THANG:

  • Mosey to the Cloud
  • ELEVENS
    • Deck Squat Burpees
    • V-Ups
  • Mosey to Pavillion
    • Battle Buddy
      • One does wall sit and holds other’s feet
      • Other does 10 merkins, then switch, then 8,6,4,2
  • Mosey to Cardiac
  • Escalators
    • 10 burpees
    • 10 burps, 15 plank jax
    • 10 burps, 15 plank jax, 20 merkins
    • 10 burps, 15 plank jax, 20 merkins, 25 squats
  • Side plank taps in cadence (10 each side)
  • Mosey to AO
  • Doras across parking lot
    • One parter does alternate leg burpees while other runs across lot, 6 tuck jumps, then runs back and switch.
    • Accumulate 75 total alternate leg burpees
  • Circle of Core
    • Hello Dollys in cadence x20
    • Suitcases in cadence x20
    • Tempo merkin w pause x3

COUNT-OFF & NAME-O-RAMA
Guppy, Too Late, Smalls, Cap’n Crunch, Doublewide, Anchorman, Butterfly, Pusher, Snitch, Neutron, Booster, Big Bird, Ponzi, Proton, Quickbooks, Charmin, Rusty, Rainbow, Woodchuck, Code Brown, Ribbed, Star Brite, Cat Gut, Flanders, Fabio, Jenner, Compost, Umbro, Bunny, Gibbler, Frank, G-6
CIRCLE OF TRUST/BOM:

“Familiarity is a danger for the church even today. The moment we become comfortable and over-familiar with our own culture, we tend to disregard those who are foreign to our ‘family.’

In order to be a High Impact Man, you need to be out of your comfort zone

Challenge: Bring someone who you have nothing in common with to F3. If they won’t come, share a meal with them