F3 Knoxville

Category: Bomb Shelter

The Nair-case

The Scene

a brisk morning at Bomb Shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers in cadence
THA-THANG:
Today’s workout was inspired by the upcoming memorial of 9/11 and the stair climb taken by the first responders. A partner workout, with one partner performing step ups on park bench and the other performing a secondary exercise, switching every 20 reps  after 100 reps on step ups, the secondary exercise changed

  • Merkins
  • Big Boy Sit Ups
  • Plank
  • Rest

repeat as necessary for AMARAP during the beat down

MARY:
No time

CIRCLE OF TRUST/BOM:
A few words on Welles Crowther, the man in the red bandana. We don’t have to be sign up for it to be heroes. Let us be heroes in whatever circumstances that presents us.

Crumpet Repeats

THE SCENE: Balmy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop

Cherry Pickers

Little baby arm circles

Grab a CMU and mosey to Mt Crumpet

THA-THANG:

  • 10 Burpees
  • Sprint up Crumpet
  • 25 CMU Bent Rows
  • Sprint up Crumpet
  • 25 CMU Tricep presses
  • Sprint up Crumpet
  • 25 CMU Curls
  • Sprint up Crumpet
  • 10 Imperial Squat Walkers
  • Sprint up Crumpet
  • Take a lap around the pond

 

  • Rinse and Repeat

MARY:
1 minute flutter kick with CMU presses
COUNT-OFF & NAME-O-RAMA

8 pax including one FNG (Double Tap)

CIRCLE OF TRUST/BOM:
Talked about struggles and how they sharpen us. Shared the video “Good” from Jocko Willink.

Take Me to Church

THE SCENE: Low 60’s, cool and feels like fall is in the air.
F3 WELCOME & DISCLAIMER

Not a professional

Here on own volition

Know your injuries and modify

Covid 19 social distancing


WARM-O-RAMA:
Cherry picker X10 IC

Side Straddle Hops X25 IC

Tempo Merkins X 20 IC

Tempo Squat X10 IC

Little baby arm circles X15 forward/reverse IC

THA-THANG:
PAX grabbed CMUs and moseyed to church parking lot. 11s completed the full length of the parking lot with 3 sets of exercises as follows:

1. Up and under merkins

Hillbilly squat walker 4 CT

2. Hand release merkins

Bring CMU to top of parking lot- CMU Thrusters

3. CMU back to bottom of parking lot- inclined merkins

Later lunges 2 CT

MARY:
Bring CMU back to AO and end at 45 minutes with no time for abs.

COUNT-OFF & NAME-O-RAMA
14 Total
CIRCLE OF TRUST/BOM:
I joined F3 months ago and has been a blessing in my life in a time where I have self doubt and complacency issues. Waking up at 5am for a workout has helped discipline spread to other facets of my life. F3 has provided me structure and organization I needed.

”The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” David Goggins, Can’t Hurt Me

Scripture

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN:
ANNOUNCEMENTS:

Pain on the Plateau

THE SCENE: 63 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x8
Hip Flexor stretch for about 30 seconds each side
Mosey over to the plateau of pain
THA-THANG:
12 cones set up across the plateau of pain. Start by running to the furthest cone and doing 5 bbs, then run back to the fist cone and do one bodybuilder. Then run to the second to last cone for 6 bbs and back to the first cone for 2 bodybuilders and so on until you get to 16 bbs and 12 bodybuilders.

Total reps for one round = 78 bodybuilders and 126 bbs.

Once you finish that round, do the same thing with 4 count flutter kicks and squat jumps.

MARY:
Mosey back to the AO for about two minutes of Mary. Started with 15 boxcutters IC followed by 20 WWII sit-ups OYO and finished with about 15 seconds of LBCs.
COUNT-OFF & NAME-O-RAMA
7 men showed up this morning
CIRCLE OF TRUST/BOM:

I used to rely heavily on motivation. I watched a bunch of videos for motivation in my workouts, my job, basically every aspect of my life. I realized after watching a video by Jocko that motivation was not what I needed, it’s discipline. Motivation is fleeting. It can only keep you going for so long. Discipline is for the long term and keeps us going even when we don’t want to do something. It’s still difficult to exercise discipline in my life, but I am trying and celebrating the small wins each day.

MOLESKIN:

ANNOUNCEMENTS:
We started going to Vienna after Saturday beatdowns again. Everyone is welcome! Right after the beatdown until people need to leave. Not required to workout to join us for coffee.

Sprint Work with a Suicidal Finish

THE SCENE: Mid 70’s with a welcomed breeze on the football field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up jog to the football field. Just over .5 miles

The Thang:
Sprint Work with a Suicidal Finish:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
    • Jog laps around the field for the 6

Mary:
1 Round OYO:
(10) Ankle Touches
(10) BBS
(10) LBC

B.O.M.

Winners Focus on Winning. Losers Focus on Winners.

How much better individuals could we be if we took the energy focused on others in envy and spent that time reflecting on ourselves? Do not compare yourself to others, focus on you bettering you. This will bleed into the men around us and to those we impact day to day.  Stop dwelling over others and spend that time in reflection and prayer of how you can become better for you and those around you!
Galatians 6:4-5: Let each person examine his own work, and then he can take pride in himself alone, and not compare himself with someone else. For each person will have to carry his own load.