F3 Knoxville

Category: Arsenal

Circle of Death

THE SCENE: ~72 degrees – warm and humid !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers – x10 (IC)
  • Windmills – x10 (IC)
  • Tempo Squats – x15 (IC)
  • Mosey around the grindstone.

THA-THANG:

There were 5 exercises marked around the grindstone:

  1. CMU Curls
  2. Dips on bench
  3. CMU OH Press
  4. Decline push-ups
  5. Step-ups on bench

The 6th exercise was the “circle of death (COD)” –> The PAX in the middle had to complete the following exercises below:

  1. 10 burpees
  2. 15 SSH
  3. 20 squats

The other PAX completed their respective exercises and couldn’t move on to the next exercise until the COD PAX finished. Once completed, then each PAX rotated clockwise to the next station.

After each PAX completed one round in the circle, then the group took a mosey & completed two rounds of the Bataan Death March (3 burpees per round).

Returned back to the grindstone and completed another round of the exercises above. The COD was revised for round 2:

  1. 5 burpees
  2. 10 SSG
  3. 15 squats

MARY:

  • ABCs (stopped at K)
  • LBCs
  • OH claps x25 (IC)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Philippians 2:5 – Adopt the same attitude as Christ Jesus.

MOLESKIN:
None
ANNOUNCEMENTS:

  • 2.0 Workout at Bomb Shelter at 8:15am on 6.25
  • Convergence on 7.2 at JUCO

Release the Kraken

THE SCENE: 60s and humid. So Tennessee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LITTLE BABY ARM CIRCLES X10

SSH X10

WINDMILLS X5

CHERRY PICKERS X5
THA-THANG:
Kracken
15 Burbees
5 Muchos Squatos
3 bolt 45s
15 box cutters
25 merkins
20 X- Factors
20 mini Jax
30 big Boys

MARY:
Thunder Burpees for luck. Go bolts!
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:
Sometimes we make too many excuses
MOLESKIN:
I talked to my team at work about making excuses, and it caused me to look at myself. I’ve been making excuses for not posting, when it’s really just me fartsacking
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It was just brutal

THE SCENE: It was brutally humid. Cloud, hot and humid. Summer time gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Oval Office with CMU

some cherry pickers and Frankensteins to get the hammys ready.
THA-THANG:

Pick a card and do corresponding exercise -20 reps on single count for all exercises

Move to track

Line up on 100 line

Run 100m- based on comfort level sprint to mosey but try to push yourself

Mosey around turn to back side. Stop at cone.

# on card you drew to start round tells you the way you travel down backside of track

Move down the back side

Mosey around last turn to pad

Repeat by drawing a new card.

Hearts-thursters

Spade- swings

Diamond – Squirrels

Clubs-shine scrapers

All face cards- superstars(rev lunge oh press)

1-5 broad jump + karioka

6-9 lunge + rev lunge

Face cards- Bernie lap- no 100m sprint. Bernie around the whole track.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“These veterans of adversity are essentially saying, “You couldn’t control Katrina, and you can’t control your circumstances, but you can control your attitude. If you do, it will make a difference in your life. It can be the difference maker between giving up and bouncing back”

MOLESKIN:
It was a solo beatdown but sometimes a man needs to be left on his own to see how much he is truly committed. Never a moment did I think about shipping it in.
ANNOUNCEMENTS:
2.0 beatdown at Bombshelter on the 25th 8:15am
Convergence July 2nd

That one time we played Uno

THE SCENE: Clear, calm and low 60s maybe?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, jog to bb sideline, high knees back, mummy kicks down, lung back.  Little baby arm circles.  Jogged around the park some, stopping at pavilion
THA-THANG:
We played a game of Uno.  Each player had to do the exercise based on the card the previous player played.  After completing the exercise, that player then plays a card.  Only special cards could be played before doing an exercise.  Each color represented a different exercise.  The number shown on the card determined how many reps.  While player is away doing exercise the remaining players rotated doing: step ups, squats, wall sits.

  • Blue: burpess on bridge closest to pavilion
  • Red: sprints on bb court.  Baseline to baseline = 1
  • Yellow: Box cutters on bridge by softball fields
  • Green: pull ups on playground

 

  • Skip: play to pass the exercise to the next player
  • +2: next player draws 2 cards and must do 2 extra reps of the last exercise card played
  • Reverse: play order reverses and the player who just played must do the exercise on the card he played
  • Wild: must do one rep at each exercise station
  • Wild +4: must do 4 reps at each exercise station and draw 4 cards

MARY:
Too busy having fun with Uno.  Didn’t have time for Mary.
COUNT-OFF & NAME-O-RAMA
Had Connors from suburbs of Chicago join us this morning!
CIRCLE OF TRUST/BOM:

Dark and difficult times lie ahead – theQuotes.me

This is so true in life!  What is right is often hard.  What is easy may not always be best for you or those around you.  This is one of the main reasons we get up between 4:45-5:00 AM to meet.  Doing difficult things makes you better.  Take time in life to question whether you are doing something because it’s right or because it is easy.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • 2.0 workout at Bombshelter at 8:15 on 6/25
  • Convergence on 7/2

Speedway Launch

THE SCENE: Upper 50s, a beautiful morning to launch

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20; Windmill x10; Toe Merkins x10; Tie Fighter x10 (F/B); Tempo Squat x10; Dancing Bear x10

THA-THANG:

Bear Crawl Inch Worm: Partner up and form two lines holding plank, partners at end Bear Crawl to front of line, when both make it to the front the next pair starts.

Bear Brawl: 5 Burpees on each side of small soccer field. Partners take turns putting pressure on shoulders while the other Bear Crawls. Go back and forth 3 times.

Mosey to next field

Squat Totem: Lunge from cone to cone, increase reps by 5 at each cone, 6 total cones

Mosey to another field

Wheelbarrow with partner halfway then switch positions to go the other half. Partner carry halfway then switch for other half. Did this twice.

Mosey to hill at back of fields

11s with Merkins and Big Boys, Bear Crawl up the hill, Mosey down

Mosey to shovel flag

Afterburner:
Overhead Claps IC x50

Seal Claps IC x25

Grady Corn IC x25

MARY:
F3 is not about any one person so we did PAX Roulette

COUNT-OFF & NAME-O-RAMA
21 HIM

CIRCLE OF TRUST/BOM:

Whenever I talk to someone about F3, I always say that it is so much more than a workout. It is truly about all three Fs, Fitness, Fellowship, and Faith.

That first F is the magnet. Every man standing here started coming because they had some fitness goal in mind. Some of us may be elite athletes but most are just men that want to be healthy for our families. My goal when I started was being able to do simple things, like walking up the stairs, without being winded.

That second F is the glue. I knew that I needed others to hold me accountable for me to actually work out. What I didn’t know or expect, is that I needed manly friendships. I thought I was good on friends, but those relationships, for the most part, were only surface deep. Now I have so many men that I can go to when I need help, a listening ear, or just someone to vent my frustration with. The value of the second F is immeasurable.

That third F is the dynamite. F3 defines faith as believing in something greater than yourself. Full disclosure, for me, that is my belief in Jesus Christ. I believe that He lived a sinless life, died on the cross to save us from sin, and rose from the grave to sit at the right hand of God. The thing is though, that those are just words if my actions don’t line up with them. My belief must change the way I treat others, it must influence my decisions, and it should guide my actions. So whatever your faith is make sure it is doing those same things for you because we all are meant to be putting others in front of ourselves.

MOLESKIN:
Excited to see where Speedway goes from here! Thank you to all those that came from other AOs to the launch!

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO, there will be no beatdown at Speedway that day.