F3 Knoxville

Category: Bomb Shelter

LEGS I SAY LEGS!! ….and core

THE SCENE: Around 35 but clear sky we could see the  stars in the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  •  Runner touches- 30 seconds each leg
  • Frankenstein- 30 seconds
  • hip openers- 30 seconds
  • chest stretch- 30 seconds.
    THA-THANG:
  • Started with a mosey around the neighborhood that equaled about a mile.
  • At every stop sign along the way we completed a set of exercises . Alternate at each stop signs
  • set A
  • 20 tempo squats IC
  • 10 iron mikes oyo
  • Set B
  • 20- boat to canoe oyo
  • 20- flutter kicks IC
  •  SSH till the 6 finishes 
  • mosey returned to the grindstone where did 4 corners using the basketball courts.
  • rd1 – 10 LBC at each corner
  • rd2- we went Yvette Poll style and did 10 American hammers at each corner
  • After rd 2 Bolt 45 oyo
  • rd3 – 10 LBC at each corner

 

MARY:
We attempted to do Dr W’s , I got off the cadence but it will reappear. 5 reps.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Martin Luther King Jr.
MOLESKIN:
Scoutmaster asked if we had any earlier workouts. May be good to talk about some additional time slots.
ANNOUNCEMENTS:
Launch!!!!

Counting to 31 very slowly

THE SCENE: Cool but clear morning at the bombshelter

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was integrated into the beatdown
THA-THANG:

Extended cadence count, warm up style of tempo exercises. Two moseys in between, with SSH in cadence at the church parking lot. Each exercise done for 31 reps, one for each year QIC has been alive.

  • Tempo Merkins
  • Tempo Squats
  • Tempo Curls
  • Tempo Rows
  • Tempo lunges (each leg with own count)
  • Tempo heel raises
  • Mosey to church parking lot and SSH IC
  • Tempo leg raises
  • Tempo side lunge
  • Tempo chest press
  • Mosey around fountain and back
  • Tempo Jimmy Hendrix

MARY:
PAX took turns naming off exercises

Hello Dolly

Flutter kicks

LBCs
COUNT-OFF & NAME-O-RAMA
17 including 1 2.0 and 1FNG. Welcome Tiger King

CIRCLE OF TRUST/BOM:
I have always been a competitive person. Some of this is my nature, but some has also been more of a vain attempt to appear more successful. Over the past few months I have been focusing on focusing more on what’s truly important and being a better man, husband, and father. My M told me of a quote a few days ago, paraphrased as such “gratitude is having enough of where you are, even if you are working for more” Work on being grateful while bettering yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am. Be sure to follow Covid guidelines

Round the Fountain

  • THE SCENE: Brisk and breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH x20
  • LBAC, forward/reverse x10
  • Big Arm Circles
  • Tempo Squats IC
  • Tempo Merkins IC

THA-THANG:Mosey to the fountain for a Dora

  • 300 squats
  • 200 merkins
  • 100 V-ups
    • Partner runs up the hill and does 5 burpees
  • Before the next set, go the the fountain, feet on the wall, hands on the ground, partners “bear shuffle” until the meet each other on the other side
  • 300 Around the World Lunges
  • 200 BBS    (I don’t think anyone finished these)
  • 100 Diamond Merkins     (in theory)
    • Partner runs up hill and does 5 (4ct.) Monkey Humpers
  • Mosey Back to grinder and finish off time alternating between 10 BBS and 10 Diamond merkins

MARY:
see above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be willing to share the need for prayer in the COT after a workout. I resist even sharing simple requests because either I don’t think it’s important enough or I don’t like to show/admit a need.  It’s pride that keeps us from doing it, but its a privilege to pray for each other. When someone shares a prayer request, remember them and pray for them throughout the week!
MOLESKIN:

ANNOUNCEMENTS:

Excited for the March 6 launch of the new AO- The Arsenal at Sandy Springs Park in Maryville! 7am kick-off

Roll, Roll, Roll your boat

THE SCENE: 55 , wet wet wet oh yea it was wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 ssh- IC
  • frankenstine to end of court
  • 10 LBAC each direction- IC
  • Keen hugs back to other end of court
  • THA-THANG:
    We used the 14 sided workout dice today. Each HIM took a roll of the dice.
  • Wild Card- 5 line Suicide
  • 18- Jump Squats
  • 30- BBS
  • 15 Drydocks
  • 15 V ups
  • 15 SL lunges- 2ct
  • 18- Jump squats
  • 15- Divebomber push-ups
  • 18- decline push ups
  • 30- mountain climbers- 2ct
  • 30 American Hammers
  • 15 – Apollo Ono’s
  • 15- Burpees
  • 15 Pike push ups

Mary: 

LBC for time – 45 seconds
COUNT-OFF & NAME-O-RAMA
4 HIM’s
CIRCLE OF TRUST/BOM:
We each took a moment to reflect on what F3 has meant to each of us. While each member of the PAX’s experience has been unique there was one major theme across all of our stories. That was that F3 is more than a workout and the brotherhood, support and connection the PAX provides is the most important thing. We can all get a workout in but F3 stands for more and that’s what drives us to get up in the morning or to get out into the rain or cold or heat.
MOLESKIN:

Swerve begins his Doctoral program this week!!
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am SHARP!

Racket on the Courts

THE SCENE: Warm, overcast, ground was a little damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Merkin pumpers, 10 boxer jacks, warm up lap: butt kicks, high knees, side lunges, sprint, hold plank.
THA-THANG:
Part 1: tennis courts | 25 min

Start at baseline. Crab walk 1 court, 5 reps. Bear crawl 2nd court, 10 reps. Crab walk, 15. Bear crawl, 20. Run back to start.

  • Merkin pumpers all the way down
  • Then single count side lunge all the way down
  • Bear hops
  • Rinse and repeat

Indian run long lap back to grinder. 5 min

Part 2: grinder | 25 min

Now, do all exercises in a row. 5 reps, then 10, 15, 20. When you need a break, run to pull up bars and 2 pull ups. Be sure to fully extend your arms.

  • Up and over merkins single count
  • Iron squat leaps (Iron squat where you jump over the cmu)
  • CMU curl/overhead press
  • Rince and repeat after 20 reps (i.e. back to 5 reps)

MARY:
20 ankle touches in cadence, 10 six inch crunches, 20 shoulder taps, 10 six inch crunches, 10 super man swims, 10 six inch crunches. Calf raises for time.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 2.0


CIRCLE OF TRUST/BOM:
You never know what someone is going through. There is still a lot of bad out in the world. And even when you look at someone, you don’t know what is going on inside for them. So reach out. Connect. Find that one small good thing you can do today, and do it. Maybe in March you can raise some awareness for the hurting people of the world. Do 100 reps of something every day, and show your willingness to reach out and connect with the hurting. Invite them in even if it makes your day a little harder. You might need them as much as they need you.
MOLESKIN:

 

ANNOUNCEMENTS:
Arsenal Launch on Saturday March 6! Let’s keep the covid guidelines in mind to help any new folks feel good about coming.