F3 Knoxville

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

Heavy Pyramid Scheme

THE SCENE: Low 70s, but feeling cooler. Still gloomy as all get out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Tempo squats
  • LBACs
  • Michael Felps
  • Tempo Merkins
  • Newton’s cradle

THA-THANG:

  • Pool Wall – 10 Wallpees
  • Play ground – 10 pull ups
  • Mosey to recruiting center, Grab a block, two if available
  • 10 of each exercise, move two parking spots between each, return to start and repeat with 20, then 30 reps.
  • 1 minute plank
  • Lunging no cmu
    • Squats
    • Merkins
    • LBCs
  • 1 minute plank
  • Cusack with one cmu
    • Heavy squats
    • Curls
    • OHP
  • 1 minute plank
  • Farmer carry two cmus
    • Stacked squats
    • Elevated, deep Merkins
    • Double bent over rows
  • RTF

MARY:
One more minute of plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

On Tuesday, Skewer was playing music from Mega Man, and it reminded me of a cool story that I wanted to share. The first Mega Man game was released in 1987 and was universally considered a failure. It sold poorly, it reviewed with mild enthusiasm, and if you have ever played it, you know that this was because it was just not that good. Interesting elements, but nothing came together, generally poorly executed. Consequently, Capcom had not planned to make a sequel, but the director convinced the company to allow them to make the game as long as it didn’t interfere with their other work, i.e. on their own time. So a small team of passionate creators went to work, and one year later released Mega Man 2, which remains the highest selling game in the franchise. This quote sums it up: “So we, of our own accord, got together, spent our own time, we worked really, really hard, you know, just 20-hour days to complete this, because we were making something we wanted to make. Probably in all my years of actually being in a video game company, that was the best time of my working at Capcom, because we were actually working toward a goal, we were laying it all on the line, we were doing what we wanted to do. And it really showed in the game, because it’s a game, once again, that we put all our time and effort and love, so to speak, into it, designing it.”

To me, this is a great story that expresses the power of a small group of people working with passion and commitment on a project. The idea that you need a massive organization with massive funding to accomplish great things seems to be deeply engrained in our cultural psyche, in spite of the niche creator culture that thrives online. So I think it is a good reminder of the power that a Team can possess, unified in purpose, with members freed to lead in their areas of expertise. Big organizations with design teams and bureaucracy can only produce the milk-toast junk that occupies 95% of the modern market, relying on people’s addiction to novelty just to break even.

Real success, resulting from innovation, comes out of a Team. And as Mr. Inafune points out above, it’s the best environment to work in.

MOLESKIN:
Awesome to see Snaggletooth out again, even if he had to jet early.
ANNOUNCEMENTS:
Family workout Sept. 3rd. Flag handoff Aug 23rd. Iron Pax Challenge in September – Get Ready.

If It Weren’t For the Humidity, It Might Just Be Pleasant

THE SCENE: Quote from the Gloom… “If it weren’t for the humidity, it might just be pleasant.”

F3 WELCOME & DISCLAIMER Done ok-ish

WARM-O-RAMA:

25 SSH IC | 10 Grady Corns IC | 5 Cherry Pickers IC

THA-THANG:

Mosey to Bottom of Dwayne’s Mountain. Partner up, one partner completes an exercise, and the other runs up the hill and does 1 Burpee at Dwayne. Repeat for all listed exercises. 

  • Merkins
  • BBS 
  • Imperial Squat Walkers
  • Carolina Dry Docks 
  • Flutter Kicks 
  • Jump Squats
  • Mountain Climbers
  • Freddie Mercury
  • Monkey Humpers 
  • Jingle Balls

Fellowship Mosey™ to the BathHouse and AMRAP 10 Incline Merkins, 10 Box Jumps, 10 Decline Merkins for 5 mins until time is called

MARY:

There just wasn’t enough time 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

Being a “Good Man” is something you do, not something you are.

ANNOUNCEMENTS:

IPC will be done on Mondays at the Equalizer during that horrific time