F3 Knoxville

Category: Bomb Shelter

BS Thanksgiving Beatdown

THE SCENE: About 38 degrees but beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSHs IC
8 Cherry Pickers IC
Run to the end of the grinder, do 5 Merkins
Run back, do 5 squats
Run back again, do 5 Dry Docks
Run back one last time, do 5 Lunges

THA-THANG:

Starting at the first light pole, do 5 reps of each of the first two exercises below. Do 5 reps of those exercises at each light pole around the loop, then bear crawl from the last path back to the starting point. Go to the next set of exercises and do 5 of each around again. I called an audible when we got the bridge and decided to do exercises at every other light pole since there are about 33 of them around the loop.

  • Merkins and BBS
  • Squats and Flutter Kicks (4 count)
  • Dry Docks and Side Crunches
  • Lunges and SSHs (4 count) (nobody made it to this lap)

Towards the end we ran the loop in reverse to pick everyone up and get back to the grinder.

MARY:
20 boxcutters IC before it was time.
COUNT-OFF & NAME-O-RAMA
9 men for the turkey day beatdown
CIRCLE OF TRUST/BOM:
1 Thessalonians 5:18 says “In every thing give thanks, for this is the will of God in Christ Jesus concerning you.” I catch myself wanting to move up at work, wanting to make more money, wanting to be in better shape, etc. Not only today, but year round we need to take the time to be thankful for the things that we have. I am thankful that I have a job, I’m thankful that I am able to get up and be in the gloom with you men, I am thankful for my F3 brothers. While we can always strive to be better, we should never stop being thankful for our blessings.
MOLESKIN:
Happy Thanksgiving!
ANNOUNCEMENTS:

Leg Day

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER

Welcome to F3. It stands for Fitness, Fellowship and Faith. You are here on your own volition. I am not a professional. This is a free workout. I do not know your injuries and if you need to modify, please modify.

WARM-O-RAMA:

  • Side-Shuttle Hops incadence x 20
  • Merkins x15
  • Mosey to Church Parking lot while farmer carrying CMUs with 5 calf raises

THA-THANG:
DORA Style workout.

Round 1 – Bear Crawl up hill and 10 merkins

  • 150x 3sec hold Al Gore’s
  • 200x iron mikes
  • 250x

Round 2 – Bernie up hill with 10 WWII

  • 150x burpees
  • 200x
  • 250x

MARY:
Mosey back to Grinder while farmer carry CMUs with 5 calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With going along with Leg Day, your legs are your base. In your lives, your family and friends are your base. You can’t always hold yourself up. It is okay to rely on others to be your base. With my grandmother in nursing home and getting worse every day, it has been critical to keep my base close to help hold me up. Keep your base close.
MOLESKIN:

ANNOUNCEMENTS:.

 

The 1 Hour Card Deck

THE SCENE: Wet… very wet. One of the wettest.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC 4ct, 10 Merkin IC 4ct, arm circle forward and back, little stretch
THA-THANG:
Grab a cmu and back to the pavilion.

Deck of cards split 9-A and 2-8. Complete one from each deck then rinse and repeat.

9-A deck is number of reps for face value (A=20)

  • Clubs=Dips
  • Spades=cmu swings
  • Hearts=boxer jaxs 4ct (high knees with a clap under the knee)
  • Dimonds=merkins

2-8 Deck are the number of lines to reach for a movement (19 feet per line on the grinder)

  • Clubs=crab walk
  • Spades=bear crawl
  • Hearts=Sprint
  • Dimonds=cmu overhead carry

30 min in, pax given choice to swap out 2 exercises and/or movements. Diamonds then were BBS for first deck and spades were lunges for second deck.

When first deck runs out, second deck has 4 more cards. Pax picks 4 exercises. Flip cards one at a time. 10 times the number on card is number of reps for that exercise. Repeat for all 4 cards.

MARY:
20 Flutterkicks IC 4ct, 20 lbc IC 4ct, 20 Side crunch IC 4ct (and other side), 20 Superman SSH IC 4ct.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Like we all waited in the rain for everyone to cross the line, so too in life we need to keep our heads up to be there with other people in the middle of sucky times. Know that there are other people struggling like you. Help them when you can. Be helped by them when you can.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifter’s on 23rd to adjust for Thanksgiving.

Drifter’s 28th

THE SCENE: It was a good November gloom. Little on the chilly side, but I got them sweating still.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 28 SSH IC to set the tone
  • 28 Boxer Jax IC
  • 7 cherry pickers
  • Soccer style warmup lap in parking lot

THA-THANG:
7s (+7 reps of each for a bonus) on waxjob hill – iron squats/best merkin ever and Bernie up hill

7s (+7, makes for 28 reps of each btw, MATHEMATICAL!) on bonus hill – 4ct calf raise / 4ct mtn Climbers and crawl bear up hill

7s (+7) on ma’am hill – body builders / box jumps

7 sit squats, 7 pullups, 7 sit squats, 7 pullups

Jail break to ao, 1min Al Gore, done!

MARY:

No time left

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Like all the crazy hills we went up and down on, life has us on peaks and in some dark valleys. But remember that God is at work in those valleys as well as the peaks. Trust him. He can even work through our stubbornness to make us into his son’s likeness. How much more if we’ll surrender and relax knowing that he’s got it all taken care of.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast @Drifter’s on Saturday the 23rd.

Neuralyzer

THE SCENE: Clear and low 30’s. Our hair was freezing at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 4-ct IC

Lunge down grinder

Bear crawl back

THA-THANG:

Mosey to Suckmore the long way around the backside of the park

DRIFTERS COMPOUND

Do one rep of each compound exercise then run up the hill for increasing reps of burpees. Increase reps by one after each run.

HR Merkin/Merkin/Clap Merkin

Lunge each leg/Squat/Jump Squat

OH Clap 4-ct/Shoulder Tap 4-ct/Dry Dock

LBC 4-count/BBS/WWII sit-up

Go up to 10 reps

MARY:
Broga
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Talked about needing to use this time of year to reconcile with family and friends. We only get one shot at life. Forget what’s in the past and move forward toward a better relationship.
MOLESKIN:
Mt. Suckmore combined with Drifter’s Compound erased all our brains. We got upwards of 8 rounds and 2.5+ miles.
ANNOUNCEMENTS: