F3 Knoxville

Category: Arsenal

Inspector Gadget

THE SCENE: Mugy but what else do we expect for July in E.Tenn
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey loop around park to softball field
THA-THANG:
Inspector Gadget- pax starts with three burpees and then works to complete all reps. timer will go off every min, all pax will stop and do 3 burpees then pick up where they left off

  • EMOM- 3 Burpees
  • 50 Hand Release -Release Merkins
  • 100 Leg raises
  • 150- Jungle Boy Squats
  • 200 BBS
  • 250 Lunge Steps Single Count

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

CIRCLE OF TRUST/BOM:
This world of ours…must avoid becoming a community of dreadful fear and hate, and be, instead, a proud confederation of mutual trust and respect” Dwight D Eisnehower

I feel like now more than any time in my life people have zero respect for other people and are so willing to be hateful for the smallest thing. I saw something the other day asking how F3 has changed you as a man. Without a doubt F3 has helped to create a deeper level of ownership for my community and wanting to help those around. I shared a story with the pax of an encounter i recently had at a fast food restaurant where a guest was yelling at employees for very minor issues. I took it upon myself once i realized he would not stop to ask the man to leave the restaurant. I could not sit by while others in my community were being treated in that manner.

MOLESKIN:

The inspector gadget was part of the 2020 Iron Pax Challenge. We checked the scores and the top time was 15 min. I see no way this is humanly possible and want to see video evidence of the feat.
ANNOUNCEMENTS:

Not the Typical Merry Go ‘Round

THE SCENE: upper 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, inch worm, high kick toe touch, high knee, butt kicks, mosey around the pavilion
THA-THANG:
PAX started at the pavilion and completed 1 rep of each exercise:

  • CMU DL, CMU Clean/Jerk, CMU OH Squat (complex, all movements make 1 rep)
  • Burpee Box Jump (bench)
  • CMU Flutter kick and press
  • Body Builder
  • CMU Lunge and Twist
  • CMU Thruster
  • CMU Big Boy

Run a lap around the pavilion and increase reps by 1 each lap

MARY:
Flutter kicks x10, CMU American Hammers x10, CMU Flutter kick/ press x10, LBC for time.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
John 15:13 “There is no greater love than to lay down one’s life for one’s friend.” We’ve all heard the verse and understand the sacrifice. It is the ultimate act of love and service for our fellow human. But Jesus calls us to love everyone, we are all brothers, friends, neighbors. I need to have that kind of love for people I don’t like or am indifferent to, the same as I have for those I love.

ANNOUNCEMENTS:
2.0 workout tomorrow (24 July 21) 8:30am @ Arsenal

Meeting Bernie at the Oval Office

THE SCENE: 65 with 98% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 51

Tempo squat IC x10

Monkey Humper IC x 10 4ct
THA-THANG:
Mosey to Oval Office. 4 cones as follows around track:

Burpee

Bobby Hurley (in honor of Bucks title)

Iron Mike 2ct

Monkey Humpers 4ct

Run track regular on odd numbered laps. With even loop, everyone bernies around. Stop at each cone and perform designated exercise. Exercises started with 5 reps per loop and increased by 5 for every lap completed. Complete as many loops as you can.

Mosey back to Grindstone.

MARY:
High plank waiting for 6.

Mountain climbers IC x 20

Catalina wine mixer IC x10

Peter Parkers IC x 10

Cataline wine mixer IC x 10

LBCs to close last 30 seconds

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
You never know what someone else is going through. God had put a friend on my heart months ago to reach out to. I never did. He stopped by my work yesterday just to say hi. We talked a little and after sending him a text later in the day I found out he was going through a really hard time. He has had some difficulties with his health as well and is in a really tough spot.

You never know what someone else is going through. If you have a gut feeling to check on your friends, then check on them. Ask them how they’re doing. Everyone is fighting their own battles even though there may be a smile on the exterior. Be kind always. Love your neighbor.

MOLESKIN:
“Everyone you meet is fighting a battle you know nothing about. Be kind.”

– Robin Williams

ANNOUNCEMENTS:
2.0 workout this coming weekend

May The Odds Be Ever In Your Favor

THE SCENE: Low 70s and approximately 1000% humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25; LBAC x10 both directions; Imperial Squat Walkers x10

THA-THANG:
Grab your CMU and mosey to the Oval Office. Deck of cards on the track at the top of the stairs. Each man would draw a card that determined what exercise he would do then after completing it would run about halfway down the straightaway and back before drawing another card.

  • 2-5 – Run Splash Mountain that many times (stairs)
  • 6-10 – Do double that number of burpees
  • Jack – Chest Press x25
  • Queen – Goblet Squat x25
  • King – Lion King x25
  • Ace – Thruster x25

MARY:
Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs tested their luck this morning

CIRCLE OF TRUST/BOM:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6

We need to make sure that our integrity is more important than gaining earthly possessions. Taking a shortcut or cheating someone is never worth getting ahead in our job or any part of our life. It will eventually lead to our downfall so hold on to your integrity.

MOLESKIN:
Swerve in his time management this week as he gets back into his normal routine. Smuggler’s wife in a possible job promotion.

ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal at 8:30 – Open to boy and girl 2.0s

Not that song again!

THE SCENE: 87% humidity felt like 71 and clear skies, best and worst of both worlds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata- 2 min- 4 rounds- 30 Sec on 5 off

change exercise after each round – Squats, Merkins, BBS, Plank hold

THA-THANG:

Q had set a timer for 12 and 30 min into beatdown, at that time Q stopped the beat down and Chumbburpee was held. The pax anticipated the first time which occurred right at the end of Thing 1 but the second time was a pleasant surprise which happened in the middle of thang 3 .

Thang 1

11’s- Grindstone Sidewalk Hill – Star Jumps and Apollo Ono’s SC

Thang 2-under pavilion

  • Super set- of Lat Step ups with knee drive  on benches 10 on each leg and Dwight Howard for 20
  • After each set pax went to the wall under the pavilion and did ascending testacies, 10 derkins IC, up the wall a few steps 10 more derkins IC, than 20 seconds hold.
  • on round 3 pax did a 30 second hold instead of derkins

Thang 3- 21’s at the hill behind the Grindstone- SL Lunges and American Hammers

 

MARY:
Tabata – 4 min- Leg raises and starfish crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
” Do not pray for an easy life. Pray for the strength to endure a difficult one.” Bruce Lee
MOLESKIN:
Please keep walts friends family in mind as the deal with passing of a loved ones. recovery for Walts coworker. Please keep my cousin in your prays as he handles some challenges in life.
ANNOUNCEMENTS:
Moses house tomorrow at 5. 2.0 work on on the 24th!