F3 Knoxville

A la Mexicana

THE SCENE: 69 and a little foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead claps x 10.
  • Seal claps x 10.
  • Side straddle hops x 10.
  • Cherry pickers x 10.
  • Mountain climbers x 10.
  • Tempo merkins x 10.

THA-THANG:

Played a game with boxes and tennis balls. The objective was to score in the opposite goal. In order for the team to score, the player had to do one of the below exercises and throw a tennis ball in the goal.

  • 10 Burpees.
  • 10 Heels to heaven.
  • 10 Lunges (2-ct).
  • 10 American hammers (2-ct).
  • 10 Freddy Mercuries (2-ct).

The team that scored more goals decided what exercise we all would perform at the end as a group (Flutter Kicks x 20).

Mosey to the CMU piles.

We kept the same two teams than in the previous game and we ran a circuit starting at the CMU piles going to the small hill all the way to the pull-up bars and down the stairs. During this small loop there were different exercises that should be completed as a team to add up 200 reps of the following:

  • Bicep curls x 2.
  • Triceps extension x 2.
  • Overhead press x 2.
  • BBS.
  • Squats.
  • Pull ups.
  • Merkins.

MARY:
Hello Dollies X 21.
COUNT-OFF & NAME-O-RAMA
11 Hombres Valientes.
CIRCLE OF TRUST/BOM:
Reflected about the importance of having a balance in our life and try to plan things in advance to meet our goals. Also commented about over planning, that is the other extreme of the equation, so depending on where we are, we should lean towards one end or the other.
MOLESKIN:
Prayed for our kids and the return to school, our families and dear friends.
ANNOUNCEMENTS:
IPC.

don’t waist time

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
N/A – Didn’t waist time
THA-THANG:
Mosey to the parking lot next to the tennis court and circle up

  • 10 4x
    • tempo squats
    • merkins
    • v ups
  • Mosey to the Top Hat and circle up
    • repeat
  • Mosey to Stone hedge
    • Repeat
  • Mosey to flag pole
    • Repeat
  • Mosey to the Tennis courts strait across the field.
    • Suicides
    • 10 count
    • bernie sanders there and back
    • 10 count LBS
  • Repeat the cycle and locations but new exercise.
    • 10x LBC
    • 10x squats
    • 10x should taps
  • Mosey to circle court
    • Repeat
  • Mosey to Top Hat
    • Repeat
  • Mosey to Stone Hedge
    • Repeat
  • Mosey back to flag
    • Repeat
  • Mosey across the field to tennis court
    • suicides’
    • berries sanders there and back.
    • monkey humpers 10x.

MARY:
some of this that, Hello Dollies, spider man pushups-Tweet-ee was mentioned.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ask everyone to forgive me for wasting their time.

Page 70 of Freed to lead reminded me that “There is no stretching in an F3 Workout….when the clock strikes go, the Q moves out, even if there are still cars coming into the lot….We do this (start on time) because we are men and leaders, and, for us, time is important.”

Let’s not waist time.

Speaking about the first F of F3 part 1

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Shamrock

THE SCENE:

Great morning! 67 degrees….10 Strong

F3 WELCOME & DISCLAIMER

The usual house cleaning/safety brief 

WARM-O-RAMA:

Neck rolls, tricep stretches, SSH, lower back stretch.

THA-THANG

  • 10 merkins
  • Crossovers down 20 yds
  • 10 Merkins
  • Shuffle back 20 yds
  • 10 merkins      X3
  • Bear crawl 10 yds 
  • Power jump another 10 yds
  • Bear crawls back 10 yds
  • Power jump back  10 yds     X3
  • Crossovers  50 yds
  • Sprint back       X2

Mosey to blocks: Grab 2 blocks 

  • Farmer Carry 30 yds
  • 10 Mountain climbers 2 count
  • Power crawls 20 feet
  • Farmer carry back                               Down and back is 1 rep X 3

Mosey to pull up bars

  • Plank
  • 5 pull-ups       X2
  • Mosey to Start
    Power Jumps up stairs

Dealers Choice

  • LBCs
  • Flutter Kicks
  • Torture chambers
  • Hello Dolley’s
  • Pickle pushers


COUNT-OFF & NAME-O-RAMA

Pom-Pom, Curveball, Mermaid, Curry, Osteen, Pool Boy, Dumpster Dive, Baby Boomer, Betty, Caveman

CIRCLE OF TRUST/BOM:

Brief History of American Football

MOLESKIN:

Great Job, fellas! 👊

I told them we’re doing burpees and people showed up

THE SCENE: Beautifully muggy morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little Baby Arm Circles, Tempo Squat, Tempo Merkin, Mosey to back part of track.
THA-THANG:
The dissected burpee: Each round you do 20 reps of one part of a burpee followed by a run around the track.  Bernie on the back straight stretch of the track.  The rounds go as follows

  • In and outs: squat down with hands on ground and kick legs out into plank position then back in.
  • 1 lap around track
  • Merkins
  • 1 lap around track
  • Jumps or Bobby Hurley
  • 1 lap around track
  • Burpees
  • 1 lap around track
  • Rinse and repeat

MARY:
cherry pickers, wind mills, little baby crunches until time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I finished listening to “The Four Hour Workweek” a couple of weeks ago and I remembered I had saved a couple of quotes from the book for a Q.  Fast forward to the night before the beatdown, when I had just found out a vacation I thought I had booked for someone (I’m a travel planner) had actually been canceled due to an error on my part and they are traveling in a little over a month. Well the hotel they had is no longer available.  I felt sick and lost sleep over this.  I finally decided there was nothing else I could do that night so I had to prepare for my Q.  I looked up the quotes I saved and of course they both were about making mistakes.

“There are 2 types of mistakes.  Mistakes of ambition and mistakes of sloth.  The first is the result of a decision to act, to do something….  The second is the result of a decision of sloth.  To not do something.  Where we refuse to do something out of fear.”

“Only those who are asleep make no mistakes”

Ingvar Kamprad ~ founder of Ikea

Don’t fear making mistakes.  Own them.  Learn from them.  Give yourself grace.

And in case you were wondering: Fortunately the family was very kind and gracious toward me.  They found another option and I tried to make up for it by throwing in a VIP experience on me.  Things probably would have been fine without adding on the VIP experience but I felt it was the right thing to do

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Men’s Meating 8/20, Run with Hope 8/20, Beer Mile 9/10

Tri Thang

THE SCENE: Dew in the ground crisp in the air. Also humid because it’s still summer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • cherry pickers
  • Good mornings
  • Shoulder taps
  • Rev lung and reach over
  • Grioners

THAG Thang

Thang 1- 6 min or till pax gets to end of PL

Smokey Mountain meltdown

Pax lines up

  • 2 iron mikes
  • Broad jump
  • 2 HR merkins
  • Broad jump
  • Repeat till time or distance covered – HR merkins till the 6 finishes

Thang 2- 20 min

Murder bunny madness

Pax lines up with block

every round starts with 25 curls

-murder bunny to first cone

-2 blockies, 5 Swings

-murder bunny to 2nd cone

-2 blockies, 5 thrusters

  • murder bunny to 3rd cone

-2 blockies, 5 block burpee jump over

  • murder bunny to last cone

Run one lap and come back to block

25 curls

Move back through cones increasing reps on Non blockie exercise by 5 reps

Thang 3- wind sprints with EMOM timer. Started at bottom of incline parking lot. Start with 2 parking spots. Rest till timer goes off. Increase parking spot by 1 each round. We got to 7

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is an amazing organization and we’re are doing incredible things for men and our community. However don’t let F3 and our commitment to it affect our commitment to our most important relationship, the relationship with our M. Keep that relationship forward in your life and identity when you need to sacrifice other commitments to put the time need keep the relationship with our M strong.
MOLESKIN:
ANNOUNCEMENTS:
Race 8/20 MensMeat fellowship 8/20

see Rep Sleepys Slack announcement updates