F3 Knoxville

Category: Bomb Shelter

Zero Burpees

THE SCENE: Clear and crisp, couldn’t be better to finish out October with a bang!
F3 WELCOME & DISCLAIMER
2 FNGs! Welcome!
WARM-O-RAMA:
Halloween treat was promised: a workout with zero burpees.  Therefore:

  • Zero Burpees IC
  • Recover
  • SSH x20 IC
  • 2 Burpees OYO
  • TN Rocking Chairs x20 IC (I think some people got it figured out by rep 20)
  • 4 Burpees OYO
  • Pickle Pusher Merkins x10 IC (1-Down 2-Push your Pickle Parallel to the Pavement 3-Pull out 4-Up)
  • 6 Burpees OYO
  • Imperial Walkers x15 IC
  • 8 Burpees OYO
  • Al Gore Tuck Jumps x6 IC (hold Al Gore for 10 count, explode to Tuck Jump)
  • 10 Burpees OYO
  • LBAC x20 each fwd/back IC

Mosey to the Scrapyard

THA-THANG:
Increasing rep circuit:

Pullups 1 2 3 4 5
Squat Jumps 2 4 6 8 10
Dips 3 6 9 12 15
BBS 4 8 12 16 20
Across the Grinder: Crab Fwd Bear Fwd Burpee Broad Jump Bernie
Return trip: Crab Rev Bear Rev Mosey Bernie

Blacksnake around the park, 2 stops.

Stop 1: Partner up, share 50 BBS. They only count if partner is in Al Gore

Stop 2: Partner up, share 40 Squirkins: P1 holds up P2 feet, does squats while P2 does merkins

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
15 PAX including 2 FNGs: Butterfingers and Iceman
CIRCLE OF TRUST/BOM:
With today being Halloween, you’re going to see a lot of people wearing masks.  As you see those outward masks, take a moment to think about the masks and disguises that people around us wear every day.  There may be deep wounds or scars that they do their best not to show.  The way we interact and respond to them can either entrench that mask even more deeply or it can help loosen it a bit.

With that in mind, as you go through your day give grace to others if they react or respond to you in a negative or unexpected way.  They may be acting from a place of that pain that they are trying so hard to keep hidden.  As you show grace and demonstrate Christ’s love in the situation, you can be an instrument that God uses to bring healing.

Also, examine yourself and see what masks you may be wearing.  Not that you should always be an open book and dump everything on everyone, but consider who may be in your life that you’re hiding from.  Cultivate those deeper relationships that go behind the masks and into the heart of who you truly are.
MOLESKIN:
I love seeing this AO taking off!  What a solid group of HIMs working hard to get better, and growing every time!  It was an honor to lead you today.  Keep up the EHing!

New record for Al Gore Tuck Jumps – 6 today! I’ll keep Q’ing ’em up until we can crank out 10…

ANNOUNCEMENTS:
No Bomb Shelter workout this Saturday… Convergence at the Asylum at 7. Every Knoxville AO coming together for one workout.  It will be epic, you don’t want to miss it!  New location for the 2nd anniversary potluck – details to follow on GroupMe.

Fountain of Youth

THE SCENE: Upper 30’s and HOT!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Tempo Squats
People’s Chair + Air Presses
Baby Arm Circles (Forward / Backward)
Angle Grinders
Rocky Balboa
Carolina Dry Docks

THA-THANG:
Mosey to first light post after the street
Deconstructed Burpees at each light post working up to 5 (arriving at the hill)
11’s on the HIll:
– Plank Jacks
– LBFC (Little Baby Flutter Crunches)
Global Warming Around “The Fountain of Youth”:
– Al Gore, slowly shuffling in a circle switching direction after each movement;
– – Merkins
– – Bobby Hurley
– – Groiners
– – Hip Extensions
– All PAX in plank position. Q starts with 1 merkin then leap frog all PAX around the fountain returning to starting position. Next PAX does merkin when jumped by PAX member next to them in the plank. Worked up to 2 merkins.

MARY:
Mosey back to A.O. with some Bernie Sanders and Burpee Broad Jumps.
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Stepping out of comfort. We do not continue to grow and become better if we continue doing the same comfortable movements day in and day out. Throughout the bible we find stories about how someone wasn’t comfortable doing what God has set out for them to achieve, but no matter the struggle they end up overcoming the uncomfortable request and become someone greater. Remember that God will be with you, and He will provide the opportunities.
MOLESKIN:
Absolutely LOVE this A.O.  Tons of space for any beatdown one could dream up. Multiple hills so the PAX don’t see the same thing or know what to expect prior to the Q calling it out. AND, perhaps the most important note: the mumble chatter that was ALIVE during the beatdown today #TheyAreLearning #BLESSED.
ANNOUNCEMENTS:
TTTP this Saturday
Knoxville 2 year anniversary next Saturday

I’m a Classic Man – F3 Classic

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THE SCENE: 48 F – Crisp & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack x 10 IC
  • CDD x 15 OYO
  • MTN Climber x 15 IC – keep plank
  • Merkins (4 ct) x 10 IC – keep plank
  • Thruster Merkins x 10 OYO – keep plank
  • BabyArm Circ fwd/back x 10 IC
  • CDD x 15 OYO
  • Tempo Squat x 10 IC – Hold for 10 count on 10

THA-THANG:
Grab a #BattleBuddy

  • Classic Dora 1-2-3 (100 Merkins, 200 BBS, 300 Squats) Mosey When Finished
  • CDD x 15 OYO
  • Wind Sprints to the Silver Truck
  • At the Pavilion – Partner A 20 Step Ups/Partner B Penguins until A is finished then switch x 3
  • 1 AYG Sprint to the Silver Truck

MARY:

  • LBC x 25 IC
  • Side Crunch x 10 IC ea side
  • ATM’s

COUNT-OFF & NAME-O-RAMA
14 Pax & 1 FNG Henhouse
CIRCLE OF TRUST/BOM:
Pride is a double edged sword. It can be used for good or bad. It is probably the source of many foolish moments and mistakes we have made. However, if we can learn to harness or bridle our pride, we can begin to direct it to work For us, instead of Against us. The challenge is to start learning when your pride gets out of line and how reign it back in.
MOLESKIN:
Great day of work. There are a lot of Cheetah’s here that killed it on the Sprints. I’m pretty sure Woodshack was feeling the heat.
ANNOUNCEMENTS:
#tttp, 2 year Potluck and fellowship, Moses is organizing a Car Pool to the Truck Stop for Csaup

 

Testing the limits

THE SCENE: 50’s and Full of Mumblechatter and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 ic, Flying Squats x10, Imperial Walker x10, Imp Squat Walker x10, Merkins x10, Ratchet effect x ALOT, Iron Mikes x20, Calf raises x20x3
THA-THANG:

Mosey TO the Baseball field

  • P1 drags P2 to 1st cone, both do Merkins x10, repeat 2nd, and 3rd cone, Switch Partners
  • P1 wheel barrows P2 1st cone, both do V ups x10, repeat 2nd and 3rd cone, switch Partners
  • P1 and P2 stay together and Lung to each cone. At each cone do 10 squats
  • Between each exercise, we talked about how Iron sharpens iron. What man are you, ALL LOVE, ALL TRUTH or a Little bit of both. In order to Sharpen each other ,we need to be a little bit of both.
  • TIME TO SHARPEN IRON with a PT test of Merkins, big boy sit ups, squats, and Burpees. AMRAP for 1 minute each. While P1 is doing the test, P2 is holding P1 accountable by making sure he does proper form. No form, NO count of the REP. While doing so, encouraging each other!
  • Mosey to the HILL(no name yet) 11s with star jacks and merkins. Running out of time, mosey backto AO for Mary

MARY:
Iron Cross

Hello DOlly

Never cross dolly

ended with a CROWD pleaser, Pickle Pounders
COUNT-OFF & NAME-O-RAMA
20 pax including 3 FNGs
CIRCLE OF TRUST/BOM:
Summarized Iron Sharpen Iron, Talked about the Impact of F3 and how it can change you and your surroundings
MOLESKIN:
With a new AO, its always a great time to test ourselves and see where are fitness wise. With that, we can also sharpen each other by encouraging and holding each other accountable while we compete. As men, we need competition, healthy competition of course! With that, we can become better men in all facets of life. Iron sharpens Iron. AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Laddertime

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THE SCENE: Chilly and Foggy. Could’ve done w/o the beanie today.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit of this & that
  • SSH IC x 50
  • Twist the trunks
  • Rockettes IC x 15
  • Cherry Pickers IC x 10
  • Imperial Squat Walker IC x 15 (Audible because my lack of rhythm(I can’t even spell rhythm w/o spell check)) 
  • Merkins IC x 10
  • Tempo Squats IC x 10
  • Aunt Thelma’s
  • Ascending Inch Worm Merkins Across Parking Lot x 10

THA-THANG:
Climb the Ladder

Run from curb to first line of the parking space and do 1 rep of exercise. Run back to curb and then to 2nd line of the parking space and do 2 reps of exercise. Continue to 10 reps.

3 Verses: BBS, Jump Squats, Plank Jacks

1 Dip, 1 Merkin & 1 Pull-up – Run the Triangle – perform the reps, increase 1 rep w/ each lap. Continue for time.

MARY:
Wax-Job led us in American Hammers
COUNT-OFF & NAME-O-RAMA
14 Pax – 2 FNG’s Fins & Squeaker
CIRCLE OF TRUST/BOM:
The Anticipation of a Q always brings Q-citement. In the morning it felt like I was a kid on Christmas morning waiting for the rest of the house to wake up so I could rip open my presents. I believe that’s because what we have at F3 is a gift and privilege. It’s a gift that we get to share with others.
MOLESKIN:
Great turnout for the 3rd workout at this AO. Mr. Rogers was on fire naming the FNG’s today!
ANNOUNCEMENTS:
TTTP, 2 year anniversary, Saturday Workout