F3 Knoxville

Category: Asylum AM

Founding AO

Dora’s faithful beat down!

THE SCENE: Cloudy 43 Degrees. Perfect temp for a beat down!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 15 IC

Baby Arm Circles both ways IC x 10

SSH x 15 IC

Jog at 50% across parking lot

High Knees back

Jog at 75% across parking lot

Butt kickers back

THA-THANG:

Doras on the hill next to the AO.

Partnered up. All exercises at the bottom of the hill were x 100 and the top of hill exercises were x 10

  • 100 Burpees at bottom and 10 calf raises at top
  • 100 Merkins at bottom and 10 squats at the top
  • 100 Big Boys at bottom and 10 dry docks at the top
  • 100 Star Jacks at bottom and 10 Box Cutters at the top
  • 100 4ct flutter kicks and 10 Mountain Climbers at the top
  • 100 Iron Mikes at bottom and 10 Superman Swims at the top
  • 100 American Hammers at bottom and 10 Imperial Walkers at top
  • Plank When Done

Mosey to the playground benches for one round of 11’s with box jumps and derkins

Mosey to parking lot next to playground for one round of suicide sprints.

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the need to fight for faith in God just like we fight to get better at other areas of our life, fitness, family, job, etc. Sometimes we may not feel like fighting for faith but just like we had to fight to make it up the hill in DORAS we need to fight to believe in God’s promises.
MOLESKIN:
none
ANNOUNCEMENTS:
None

Rocks and Running

THE SCENE: Beautiful 43 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey up little baby hill and circle up in the parking lot at the top.

  • 25 SSH IC
  • 10 Cherry Pickers IC

THA-THANG:

Mosey to the bottom of Everest. 20 Merkins OYO. All out to the top of Everest.

Pair up with a Battle Buddy. One partner runs the loop around the asylum while the other partner does the following with a rock:

  • 20 Curls
  • 20 Squats
  • 20 Flutter Kicks on the 4-count
  • Repeat until your partner returns and then switch

Lap 1 was way longer than I remembered, so we called an audible. 2nd set – one partner runs down to the stop sign and back, while the other partner does the following with the rock:

  • 20 Should Presses
  • 20 Bent Over Rows
  • 20 BBSU’s

Mosey back to the AO and line up on the baseline. Bear crawl across the parking lot and then lunge back. 2nd set – front crab walk half-way and then jog it out to the other side. Repeat on the way back with backwards crab walk.

MARY:

Woodshack led us in some Iron Cross Flutter Kicks, and Cap’n Crunch cashed it out with some ATM’s.

COUNT-OFF & NAME-O-RAMA

43 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

Be content with the gifts and blessings that God grants you. We all fall into the trap of wanting more…..just a little more money, a little bigger house, a nicer vehicle, just a little more time, a little more grace from our spouses. The bottom line, though, is that no matter how much “more” we have in terms of worldly possessions, it will never provide the fulfillment and joy that we are seeking. No matter how much “better” our circumstances become, we will never be satisfied. We must avoid the temptation to keep wanting more, and instead, be content and thankful for everything that God has already given to us.

ANNOUNCEMENTS:

3rd F event coming up this Sunday (2/4) at the Wesley House. Workout starts at 2 pm and will be a great way to give back to the community.

Battle Buddy Grind

THE SCENE:

30°F, clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Cherry Pickers x20 (IC)
  • Imperial Walker Squats x20 (IC)
  • Burpee x5 (OYO)
  • Merkins x10 (IC)
  • Squats x10 (IC)

THA-THANG:

Mosey to the new parking lot just past the playground parking lot

Partner up w/ Battle Buddy

Partner runs loop while other partner works on:

200 Squats

200 Merkins

200 BBS

200 Squat jumps

(Both partners’ reps accumulate toward total)

Jump Rope until everyone is done

Partner Derkins x10 (OYO- 3 sets)

MARY:

Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

ATMs (5 Shoulder Taps, 5 Tempo Merkins, 5 Merkins) IC

Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count

LBC x30 IC

COUNT-OFF & NAME-O-RAMA:
CIRCLE OF TRUST/BOM:
F3’s mission is to plant, grow and serve small workout groups for the invigoration of male community leadership.
F3 Qsource Blog:

https://f3qsource.blog/2018/01/25/jan24-f3qsource-daily-maxwell-scriptures-and-quotes/

MOLESKIN:

The morning flew by. There was more planned but we ran out of time.

And then there were 2

THE SCENE: Sweater weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wait with Umbro for everybody else to show. Oh, just us?  Ok then.  SSH x 20 IC, Tie fighter BAC x 2 IC, CPx10 IC, Burpees x5 OYO.
THA-THANG:

  • Mosey to new trail with the nice light posts. No. The other new trail.
  • Route 66 with burpees
  • Start to mosey toward Everest. U-turn
  • Umbro does some stuff on his own while the Q has, well, a Charmin break.
  • Q rejoins the pax and cranks out some punitive merkins
  • Mosey to back parking lot. Run half laps with 20 BBS 20 merkins on each end for a couple times.
  • Mosey to playground. 11s with dips and 4 Ct flutter kicks.

MARY:
Captain Thors and finish with ATMs
COUNT-OFF & NAME-O-RAMA
2. Umbro and Charmin
CIRCLE OF TRUST/BOM:
John 16:33: 33“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”. God didn’t say it would always be easy. But have faith and take heart. He’ll deliver!
MOLESKIN:

thanks for showing up Umbro!

Blood, Sweat and Tears of Pele

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 10 Windmills, Little of This and Little of That
THA-THANG:
Mosey to parking lot across the street and next to ball field entrance.  Each man gets a partner.  There will be sets of bricks on one end of the parking lot.  Partner 1 will take bricks and run across parking lot.  He will perform ten mini-man makers at the other end of the parking lot, then run back.  Partner 2 will be doing exercises listed below.  When Partner 1 returns, he hands off bricks so that Partner 2 can run across the parking lot and do the ten mini-man makers.  Then partners switch again and do the next set of exercises.  The exercises are:

  1. Hello Dollies
  2. Big Boy Sit Ups
  3. American Hammers
  4. Baby Crunches
  5. Bicycle Kicks

Return bricks to curb.

Mosey up hill to the perimeter trail.  Everyone will do 20 Box-Cutters in cadence.

Mosey to bottom of Cardiac Hill.  We will go up and down hill two times.  We will do the following exercises each time:

  • At bottom of hill:  20 Hello Dollies (4 count)
  • At first turn:  20 flutter kicks (4 count)
  • At second turn: 20 decline merkins
  • At benches:  20 bench raises

Mosey to playground.

We will do elevens, starting with ten bench jumps and one Big Boy with legs on bench and butt on ground by bench.  After the elevens, we will do the following on the playground:

  • Planks with right arm, left arm, right leg and left leg raises.
  • 10 Pickle Pounders (4 count)

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eleven fine men, no FNGs.
CIRCLE OF TRUST/BOM:
The brothers of F3 certainly take the phrase, “Iron Sharpens Iron” to heart.  I can think of many ways that this old man has been sharpened by my brothers:

  • Pinto and Hooker bringing me out for my first workout and the encouragement I received from them afterwards, when I was barely breathing.
  • Zygote, whom I didn’t know until that first workout, circling back to run with me, letting me know it is ok to modify and that I was doing just fine.
  • Edit and Dimples, a few months later, bragging on how much I was improving.
  • Crawdad, partnering with this old man on workouts and calling me “a beast.”
  • Abscess, pushing me on, worrying about the time I almost lost an ankle in a hole in the ground, and pointing out holes for me.
  • Only last Saturday, when I was in last place in P-Nut’s Sea Biscuit, having Doubtfire circle back to do some of my exercises for me and run the last lap with me.
  • Getting smiles, hellos, and encouragement from all of you brothers every time I come out for an F3 workout.  This brotherhood is awesome.  I am Sharper because of each of you.