F3 Knoxville

Testing the limits

THE SCENE: 50’s and Full of Mumblechatter and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 ic, Flying Squats x10, Imperial Walker x10, Imp Squat Walker x10, Merkins x10, Ratchet effect x ALOT, Iron Mikes x20, Calf raises x20x3
THA-THANG:

Mosey TO the Baseball field

  • P1 drags P2 to 1st cone, both do Merkins x10, repeat 2nd, and 3rd cone, Switch Partners
  • P1 wheel barrows P2 1st cone, both do V ups x10, repeat 2nd and 3rd cone, switch Partners
  • P1 and P2 stay together and Lung to each cone. At each cone do 10 squats
  • Between each exercise, we talked about how Iron sharpens iron. What man are you, ALL LOVE, ALL TRUTH or a Little bit of both. In order to Sharpen each other ,we need to be a little bit of both.
  • TIME TO SHARPEN IRON with a PT test of Merkins, big boy sit ups, squats, and Burpees. AMRAP for 1 minute each. While P1 is doing the test, P2 is holding P1 accountable by making sure he does proper form. No form, NO count of the REP. While doing so, encouraging each other!
  • Mosey to the HILL(no name yet) 11s with star jacks and merkins. Running out of time, mosey backto AO for Mary

MARY:
Iron Cross

Hello DOlly

Never cross dolly

ended with a CROWD pleaser, Pickle Pounders
COUNT-OFF & NAME-O-RAMA
20 pax including 3 FNGs
CIRCLE OF TRUST/BOM:
Summarized Iron Sharpen Iron, Talked about the Impact of F3 and how it can change you and your surroundings
MOLESKIN:
With a new AO, its always a great time to test ourselves and see where are fitness wise. With that, we can also sharpen each other by encouraging and holding each other accountable while we compete. As men, we need competition, healthy competition of course! With that, we can become better men in all facets of life. Iron sharpens Iron. AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

La La Leggy

THE SCENE: 65 with a chance of rain.   5 pax post for a pre-beatdown ruck.   25 more pax post to get the legs in shape to start the week of right.  Lots of good mumble-chatter catching up from the weekend.


F3 WELCOME & DISCLAIMER

5:30am Sharp -Circle of Trust

  • Side Straddle Hop x 20
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Mountain Climbers x 15 (4 count)

Burpee Dan’s – Groups of 4

  • 4 Burpee : 4 lunges across lot.
    • Down to touch the fence and back up in reverse sprint back to start
  • 3 burpees : 4 lunges back to starting position.
  • 2 burpees : 4 lunges back to starting position.
  • 1 burpees : 4 lunges back to starting position.

Mosey to the playground

Aiken Legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward). x 2

Mosey to Baby Cardiac

Burp Back Mountain

  • The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire PAX completes.

Wheel Barrel Push-ups – up to 10    

The Chase

  • Bear Crawl – 20 yards Sprint to the end 2 Burpees and run back
  • Crawl Bear – 20 yards Sprint to the end 2 Burpees and run back
  • Raccoon Crawl – 20 yards Sprint to the end 2 Burpees and run back

MARY – Hands of Time

Q starts the PAX, legs up at 90 degrees, hands under your rear. One pax at a time in a wave like motion- Each pax counts off aloud as they drop and hold 1,2,3, etc around the circle until finished.  Drop straightened legs to 10 degrees

COUNT-OFF & NAME-O-RAMA
30 PAX.

Coolio, Music City, Ivanka, Toll Bridge, Cougar, Hand tight, Pablo, G-6, Eggo, Cherry Picker, Pluto, Too Late, Snitch, High Heels, Bow-flex, Walkabout, Pusher, Rascal, Rusty, Charmin, Ribbed, Rainbow, Cat-Gut, Cheat sheet, A-Rod, Captain Crunch, Woodshack, Code Brown, Fabio, Proton, Barbie.

CIRCLE OF TRUST/BOM:

I am grateful to the Brothers that come out and push me to get better physically every day.  God also calls us to push each other and support each other spiritually through prayer by lifting up our brothers.

James 5:13-18

13 Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing praise. 14 Is anyone among you sick? Let him call for the elders of the church, and let them pray over him, anointing him with oil in the name of the Lord.

15 And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven. 16 Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.

As in the verses above God continually shows us in scripture that He intends for us to be in community with other believers.  God uses community to build and strengthen us, Satan uses isolation to destroy.   Make a commitment this week to pray for the brothers that were to the left and right of you today.

Island Hopping

THE SCENE: 65 and spotty rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • This/that stretch + leg stretches
  • SSH x 20  IC
  • Merkins x 10 IC
  • Burpees x 5 OYO

THA-THANG:

  1. Island Hopping
    • Mosey around the building stopping at each covered area to dodge the rain
    • 5 merkins, 5 squats, 5 dips, 5 burpees at the first island, increase reps by 5 at each stop.
    • Finished 3 rounds then the rain let up so we ventured out for some variety
  2. Mosey to handrail…..circuit training
    • 3 rounds of the following
      • Easy ups under handrail x 10
      • Beary Sanders up the stairs
      • Box jumps on picnic table x 10
  3. Mosey to parking lot…..more island hopping
    • 3 rounds of the following
      • Island #1:  Squats x 10
      • run up stairs & across parking lot
      • Island #2:  Iron Mike x 10
      • run to the top of the hill
      • Island #3:  Squat Jumps x 10
  4. Mosey back to AO.
    • Stop at every parking lot island & alternate 10 merkins / 10 squats

MARY:

  • Flutter kicks x 20  IC
  • Box cutters x 20  IC
  • LBC AMRAP for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX:  Booster, Treehugger, Bartman

CIRCLE OF TRUST/BOM:
I’ve been listening to the audio Bible lately.  I encouraged the PAX to give it a try.   Normally when I read I only get through 1-2 chapters at a time, but with the audio version I can easily listen to entire books in one setting.   It’s helpful to gain the perspective of hearing it all at one time so that everything is in context.

MOLESKIN:

ANNOUNCEMENTS:

Working on them arms

THE SCENE: 50’s, cool, crisp and a little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Rockets x 20

Imperial Walkers x 20

Baby Arm Circles x 10 forward and 10 backwards

Merkin Thrusters x 10

Domo Squats x 10
THA-THANG:
Take coupons to bottom of hill leading to the soccer fields.

4 exercises at the top of the hill

Merkin Thrusters x 10

LBC x 20

CDD x 10

Squats x 20

Start at bottom of hill with 40 curls.  Run to top, do the first exercise and return to bottom of hill for 40 curls.  Repeat until all 4 exercises are completed at the top.

2nd round replace curls with 40 OHP while doing the same 4 exercises at the top

3rd round replace with 40 bent over rows, keep the 4 exercises at the top.

Mosey to walking track.

Perform a squat at each light pole, increasing by one rep at each light pole.  13 or 14 light poles for a total of 91 or 105 squats

MARY:
Ring of Fire Merkins x 10, repeat three times

Reverse crunches x 20

Peter parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When you miss a workout, you have taken something from your brothers.  Even if you are the 6 or never say too much during the workout, your presence makes a difference.   So keep coming.

MOLESKIN:

ANNOUNCEMENTS:

Laddertime

One comment

THE SCENE: Chilly and Foggy. Could’ve done w/o the beanie today.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit of this & that
  • SSH IC x 50
  • Twist the trunks
  • Rockettes IC x 15
  • Cherry Pickers IC x 10
  • Imperial Squat Walker IC x 15 (Audible because my lack of rhythm(I can’t even spell rhythm w/o spell check)) 
  • Merkins IC x 10
  • Tempo Squats IC x 10
  • Aunt Thelma’s
  • Ascending Inch Worm Merkins Across Parking Lot x 10

THA-THANG:
Climb the Ladder

Run from curb to first line of the parking space and do 1 rep of exercise. Run back to curb and then to 2nd line of the parking space and do 2 reps of exercise. Continue to 10 reps.

3 Verses: BBS, Jump Squats, Plank Jacks

1 Dip, 1 Merkin & 1 Pull-up – Run the Triangle – perform the reps, increase 1 rep w/ each lap. Continue for time.

MARY:
Wax-Job led us in American Hammers
COUNT-OFF & NAME-O-RAMA
14 Pax – 2 FNG’s Fins & Squeaker
CIRCLE OF TRUST/BOM:
The Anticipation of a Q always brings Q-citement. In the morning it felt like I was a kid on Christmas morning waiting for the rest of the house to wake up so I could rip open my presents. I believe that’s because what we have at F3 is a gift and privilege. It’s a gift that we get to share with others.
MOLESKIN:
Great turnout for the 3rd workout at this AO. Mr. Rogers was on fire naming the FNG’s today!
ANNOUNCEMENTS:
TTTP, 2 year anniversary, Saturday Workout