F3 Knoxville

Fade In/Fade Out

THE SCENE: 75 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
->SSH (4ct IC) x20
->tempo squat (4 second down, 3 second hold, 1 second up) x5
->some of these/some of those
->quad stretch

Mosey to the top of the guard rails

Derkins x20

Mosey to the speed bump
THA-THANG:
-> speed bump
—- 20 (4ct) flutter kicks
—- 20 (4ct) Alt dead bugs
—- 20 (4ct) LBCs

-> Speedbump to Backbone
—- Bernie to top of hill/jog down
—- sprint to top of hill/jog down

—- 50 Merkins
Run to back bone

-> backbone
—- 5 pullups
—- 5 negative pull ups
—- 5 chin ups
—- 5 toes to bar/target

Run to top of hill

—- 10 1.5 squats
—- 10 lunges each leg
—- 10 close feet squats
—- 10 sumo squats

MARY:
Tweet-E’s turn or Pee Rock lift with Junk

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
-> recently I had my father message me saying where his last will would be in case anything would happen. And that’s the thing about life, we never know God’s plan for us, but we trust him and follow his words or his message. This got me thinking about the impact we have on people around us.

This led me to some song lyrics by one of my favorite bands, which are:

Just the other day I looked at my father
It was the first time I saw he’d grown old
Canyons through his skin and the rivers that made them
Carved the stories I was told
He said
“Son, I have watched you fade in
You will watch me fade out
When the grip leaves my hand
I know you won’t let me down
Go and find your way
Leave me in your wake
Always push through the pain
And don’t run away from change
Never settle
Make your mark
Hold your head up
Follow your heart”
Just the other day I stared at the ocean
With every new wave another must go
One day you’ll remember us laughing
One day you’ll remember my passion
One day you’ll have one of your own

Because of all the uncertainties in life, I’m asking you to create some sort of message for the people around you. What sort of message do you want them to have. You can make a gratitude list for the people around you, you can list off a set of values that you have learned, whatever it is. Make it personal for the person you care about. Let the people around you know they are appreciated.

Thank you,
MOLESKIN:

ANNOUNCEMENTS:
IronPax Week1 next Tuesday starting at 5:15am.

Chunked Topped Diced

THE SCENE: QVC emerged from a yearlong fartsack! Welcome back.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
I heard Preacher himself shouting all the way from the Arizonian desert that “burpees are not a warmup”

“Studies indicate” that none of us is likely to keel over dead in the next 10 years.

THA-THANG:
They took the caution tape off the Cloud, which I appreciate. Jack Webb never showed up today, which everybody appreciates! Box-Baby-Boxes x3. Some Merkins. Table row/squat 11s. Balls to the Wall.

A Merkin or two on the way to Cardiac, and Cardiac beat us like we owed it money.

MARY:
Normally I don’t like Mary, but Hands’ Evil Plank made an appearance. And Hands wasn’t even there to enjoy it!

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:
“A Good Man Is Hard To Find” by Flannery O’Connor. A favorite of mine.

ANNOUNCEMENTS:
IronPax tomorrow. Much misery ahead.

Cards on Crumpet

  • THE SCENE: Hot and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSHx15
  • Windmills
  • Tempo Squats
  • Tempo Merkins
  • THA-THANG:
    Mosey to Mt. Crumpet with a CMU
  • Deck of Cards: Burpies, Thrusters, WW2 Sit Ups, Monkey Humpers
  • Cards 2-7:Run halfway up Crumpet and do that number of Merkins
  • 8-10 and facecards: 10 reps of respective exercises
  • 2 Jokers: Run all the way up Mt Crumpet and do 10 Iron Squats (Iron Mike+squat)
  • (We made it through about 46 cards)

MARY: 

  • Step Through Planks, IC
  • Bridge, Hand to Toe, IC
  • Box Cutters x20
  • LBCs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We are often overwhelmed with the feeling that we need to “win” in life but are repeatedly frustrated with things out of our control (like pandemics and hurricanes).  A verse from one of my favorite songs at church reminds me of the truth: “The Lamb has overcome, the Lamb has overcome. The battle is done and the victory is won. The Lamb has overcome.” Christ has already won the battle for us. He has won the ultimate victory against our ultimate enemy (sin and death)! We are called to trust him and be faithful, not victorious.

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

ShieldLock

The Scene

Humid and Foggy

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

10 Tempo Squats

10 Imperial Walkers

8 Cherry Pickers

10 Baby Arm Circles Forward

10 Baby Arm Circles Backwards

SSH Count in cadence to 5 out loud then to 15 silently all ending at the same time

10 Predator Jacks

10 Toe Touch Merkins

 

Tha-Thang

We split into groups of 3-4 that represented our shield locks for the morning

Indian Run (With lead man doing a Bernie) to the large CMU pile by the buses

Each shield lock worked through the following exercises. If one member of the team finished the reps before the others they could contribute up to 5 reps to another member of their shield lock to accelerate the group through the workout. In between each exercise, there was a short recovery run to the opposite curb and back. 

10 Burpees

20 Predator Jacks

30 Toe Touch Merkins

40 CMU Rows

50 CMU Deadlift to Overhead Press

40 Goblet Lunges

30 Froggers

20 Shin Huggers

10 CMU Swings

3 groups finished all reps and went to help the 4th shield lock through the last 3 sets.

Mosey back to AO

Mary

6 inches and the ABC’s (the group got to P all capital letters)

COUNT-OFF & NAME-O-RAMA

13 HIM’s for the beatdown

COT/BOM

Inspired by this article in the Q Source https://f3nation.com/shield-lock-q1-7/ 

We have many different types of relationships Wife, Children, Co-workers but many men neglect the horizontal relationship with other men. 

A healthy community will have multiple shield locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich a man’s life.

A man who cultivates a shield lock is ensuring that his blind spots are covered and helps him be prepared for the unexpected in life and to continue to accelerate through life. 

Characteristics of a healthy shield lock (3P’s):

-Proximity (must be geographically close)

-Purpose beyond mere companionship (Help each other be prepared for the peaks and valleys of life)

-Periodic (the shields must lock periodically for preventative maintenance) 

By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa.

MOLESKIN:

ANNOUNCEMENTS:

Sign up for the IRON PAX challenge. It is 4 beatdowns that you will more than likely be at anyway. Shamrock and JUCO will be taking these challenges on every Friday in September.

Brickyard 500

THE SCENE: Cloudy with some rain. Rain stopped during the workout and the sun came out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH fast and slow

Cherry pickers

5 burpees

Imperial squat walkers

Star fighters 

5 burpees

Side straddle dollys

Michael Phelps, little bit of this, leg stretches

5 burpees

THA-THANG:.

  • Brickyard 500

    Battle buddy up

    1 man at the cmu, 1 running laps w instructions in each corner, stay in the pits until the entire next group is at start, Group 1 ran the lap while group 2 did cmus.

    In cadence

    25 CMU merkins

    25 Bbs

    25 curls

    25 Rows .  .     

    Diamond wide stagger merkin x2 in corner 1

    Sprint to corner 3

    10 plank jack single count in corner 3, run to the pit stop and hold plank on the curb

  • Mosey to pickets charge – flutter kicks

    Pickets charge – run up and switch to Bernie up each incline

  • Bear crawl 360
  • AYG back to the AO!!!!!
  • Hello dollys, ATM cash it out!!!!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
@crispr @abscess @high heels @steam @musiccity @goober @abacus @lilydipper @pele @guppy @utah @puddle @redcard @flashback @manilow @squirtle @thunderstruck @iceman
CIRCLE OF TRUST/BOM:

Close your eyes for just a minute. Satan wants you to think that every other man besides yourself has it all together while you don’t. He wants you to think you’re alone and you don’t matter. Satans worst attacks are when your isolated mentally, physically, spiritually, and sexually.

We’ve all experienced tragic events in our lives. Whether it’s Suicide, divorce, addiction, pride, greed, disease, and death.

None of us here have it all together, but what we do have here is each other. Now open your eyes. Look around this circle. Each of you have been a blessing in my life. My story?  The past 2 years have unquestionable been the hardest and most intense of my life. I went through the heartbreak of divorce early last year. Loneliness, shame, denial, regret, frustration, fear, and anxiety. But God was there. And also F3 was there. I can tell you that each one of you have touched my life in so many ways and I want to say thank you. We are a brotherhood, we have each other’s six, we leave no man behind, we leave no man left the same, we carry the fight to the enemy, we pick each other up when we’re down, we pray for one another, we hear each other out when we disagree, walls have been tore down between us because we all believe in something bigger than ourselves.

Why do I believe that love and brotherhood exists?

Love is what separates us from the rest of the world.

Verse

1 John 4:19, NIV: “We love because he first loved us.”

This is the Great Commandment which involves loving God fully and loving neighbor as yourself.

So I challenge each of you to rise above the chaos of the culture and rest in the unwavering love of the Lord. And no matter what you’re going through, look around, you have a band of brothers that are in the fight alongside you. I know I am. If you ever need to talk I’m always available. You’re never alone.

MOLESKIN:
It was an honor and a privilege to lead my first Q.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.