F3 Knoxville

Matterhorn Partner CMU Circuit

THE SCENE: Gorgeous morning to burn off some goo…
F3 WELCOME & DISCLAIMER  Done. I’m not a pro, you’ll see soon enough
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squats IC x 10

THA-THANG:

Grab a CMU & Colonizer Run with Curls to the bottom of Matterhorn. Partner up, 1st Partner AMRAPs the exercises while 2nd partner runs to the Backbone for 5 pull-ups, repeat until each round is over. Partners then run together up Matterhorn for 5 Burpees together, return and start the next round

  • Round 1
    • Goblet Squats
    • Curls
    • CMU Flutters
  • Round 2
    • Imperial Squat Walkers
    • OH Press
    • American Hammers
  • Round 3
    • Squat Thrusters
    • Rows
    • BBS w/ CMU Raise
  • Round 4
    • CMU Merkins
    • SSH
    • LBCs
  • Round 5
    • Plank Jacks
    • Blockees
    • Hello Dolly w/ CMU overhead

MARY:
We were attempting to do a couple of Peter Parkers, the Q even let Tweet-E lead them as they are his favorite. HOWEVER, per the usual, Mr. Tweet-E took talked a little too much, so we only did about 1/2 of one.

COUNT-OFF & NAME-O-RAMA
16 HIMS; 1 FNG (Zack Attack); 1 Pre-Rucker

Mayberry, Junk, Tweet-E, BlueCross, GoatDish, Earmuffs, ExciteBike, Frosty, Inspector Gadget, JaggedPill, Aladdin, Tonka, Biscuits, ICP, ZackAttack, Blindside

CIRCLE OF TRUST/BOM:

“The only thing in your control is effort.
That’s all & that’s everything.” -Mark Cuban

Perseverance. It is a word that I have struggled with as of late. I am in the very late stages of my Ph.D. dissertation and all of the motivation MUST be intrinsic. I must continue to persevere. I must continue to put the effort in every day to finish. This lesson isn’t just for my dissertation, but also for my job, my family, and my relationship with my M.

ANNOUNCEMENTS:
CSAUP this Friday at HawRidge

Big brick of love

THE SCENE: Perfect weather for an Indian run with what the FNG deemed the “big brick of love”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH and tempo merkins
THA- THANG

indian run the long way to the church parking lot with the big CMU

Dora workout once we arrived with 100 body builders and 100 gas pumps while your partner ran suicides with T Merkins and big boys. Indian run back with a stop to play hot potato with CMU while holding a squat

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
Espy, toad, swerve, FNG (Slippy)
CIRCLE OF TRUST/BOM:
“Most of us aren’t defeated in one decisive battle. We are defeated one tiny seemingly insignificant surrender at a time that chips away at who we really should be.” Jock Willink
MOLESKIN:
We’ve had a lot of new faces at the Bomb shelter lately which is great but I’d urge everyone to show up consistently. Avoid those insignificant surrenders to the fart sack that chip away at who we really should be!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Matlock’s playlist

THE SCENE: 56 and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop 20

Imperial squat walker 10

Baby arm circles 10

.
THA-THANG:

Mosey around the Asylum.  Do a burpee every time a random PAX can’t name that tune from Madlocks play list.

Escalator 

Stop 1- 5 up downs

Stop 2- 10 hand release  mericans 

Stop 3 – add 15  froggy squats 

Stop 4- add 20 4x lbc

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:
Men are the least like to be a mentor, there are over 59 kids on the waiting list for a mentor most of them boy how could benefit from a HIM a few hours a month.

Home Page

 

CMU Monday @ The Equalizer

THE SCENE: The weather is getting *NICE* … several members of the PAX decided that sleeves were optional today
F3 WELCOME & DISCLAIMER: Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x10 | Tempo Squats IC x5
THA-THANG:
CMU MONDAY!

Mosey to Smokehouse for a CMU (we used our entire allotment of CMUs today, looks like the AOQ needs to make a trip to Lowe’s this week).

Line up on Field for some CMU-icides. Rifle-Carry your CMU to the first cone, do 10 Block Merkins, mosey back to start, and do 10 Squats. Mosey to CMU, Rifle-Carry to the second cone, do 15 Block Merkins, mosey back to start, and do 15 Squats. Repeat for all cones, adding 5 to the rep count (6 total cone stations = 35 of each)

When at the top of the ladder, start over with the exercises changing to OH Press / Imperial Walkers on a 2 ct.

RINSE AND REPEAT UNTIL THE SIX FINISHES

Partner-up. 1st partner farmer carries BOTH CMUs clockwise around the track while 2nd partner runs counter-clockwise. When partners meet, switch. Recover once CMUs make their way around the track once

MARY:
SWB: Stretching with Blindside

COUNT-OFF & NAME-O-RAMA
15 HIMs; 0 FNGs; 3 Pre-Ruckers

Tank, Trunk, School Zone, Ribbed, Choir Boy, Snitch, Lilo, Stripped, Bookman, Mouthwash, Einhorn, Smoky, Head Gear, Aladdin, & Blindside

CIRCLE OF TRUST/BOM:

Since becoming a father 6+ years ago, I have developed a very serious devotion to St. Joseph, Jesus’ earthly father. St. Joseph is the patron saint of fathers. My favorite quote of St. Joseph’s from Scripture is, “…” That’s right, St. Joseph never speaks in Scripture. He was a man without words but not without a witness. His silent witness makes us even more aware of his actions which occurred during one crisis or another. Like St. Joseph, we don’t need words when actions will suffice. How can you develop your attentiveness to God’s will to be a man of action in the mold of St. Joseph?

ANNOUNCEMENTS:
Haw Ridge CSAUP this Friday night (9pm-Midnight); Convergence 7/2 @ JUCO

Blockee Totem Pole

THE SCENE: 55 degrees and dry. Fantastic.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins OYO
Arm rotations thumbs up in cadence
Overhead Clap and Seal Claps x10
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to the coupon pile.

  • Rifle Carry to Sophomore Hill
  • Blockies Totem Pole
    Starting with 10 counting down to 1.
    20x SC flutter kicks and run a lap between each set
  • Rifle Carry to coupon pile
  • Mosey back to the flag

MARY:
No 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:
“always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
Ephesians 5:20 NIV

If you’re in the Bible study we’re on a 21 day gratitude journey. I love these. Not only is it a positive experience while you’re doing it, but when you go back and read through everything you’ve journaled, it’s pretty cool too.
Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP thei Friday 9p-Midnight
Family Friendly Workout at the Project Saturday May 7