F3 Knoxville

Category: Bomb Shelter

The Assembly Line

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Played text to speak, side straddle hops, little baby arm circle, and cherry pickers.
THA-THANG:
The Assembly line:

  • One man at each CMU setup in a line.
  • One extra man at the F-Bomb (60 pound over sized bag about 50″ wide)
  • While the one pax carries the F-Bomb down to the road and about 100 yards roundtrip.
  • The rest do one of 10 exercises(listed in pic below), once he returns, he goes to the end of the line and everyone moves up a space.
  • Switch to the next exercise.

MARY:
Flutter kicks and box cutters
CIRCLE OF TRUST/BOM:
I have been treating some of my daily life like an assembly line.  There are large task that I need and want to finish and by setting aside a little time every day, I have started to complete some of these things.  Nothing is too large to accomplish or overcome.  Sometimes it takes a whole assembly line of support, or you learn how to do the next part of the assembly line and you keep moving.  Eventually you get a finished product.
MOLESKIN:

F3 Workout

The Narrow Road

THE SCENE: Felt a little hot, but nice overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20 IC
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Cherry Pickers x8 IC
THA-THANG:
Four cones were set up in a rectangle across the grinder. Each person started at a different cone and did the first exercise there. Then they moved clockwise to the next cone by either bear crawling (shorter side of the rectangle) or doing a defensive slide (longer side of the rectangle). They then did the first exercise at the next cone and so on until they finished the first exercise at all four cones. Each time we completed four exercises, we ran up the troll bridge and did 10 bodybuilders before going back and moving on to the next set of exercises.

Exercises at each cone:
Cone #1

    • Goblet Squats – 20
    • Overhead CMU Lunges – 20 each leg
    • One Leg Deadlifts – 20 each leg
    • Step Ups – 20 each leg

Cone #2

    • Three Part Merkins – 10
    • CMU Chest Presses – 30
    • Hand Release Merkins – 20
    • Wide Merkins – 20

Cone #3

    • Bent Over Rows – 25
    • Tricep Extensions – 20
    • Curls – 30
    • Chest Ups/Pull Ups – 15

Cone #4

    • WWII BBS – 30
    • Boxcutters – 20 4 Count
    • Flutter Kicks – 20 4 Count
    • V-Ups – 20

MARY:
We did a little ring of fire holding an Al Gore while each person did a burpee. For round 2 we each did 2 burpees before time ran out.
COUNT-OFF & NAME-O-RAMA
16 PAX Strong today
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 says “Enter by the narrow gate, since the road that leads to destruction is wide and spacious, and many take it, but it is a narrow gate and a hard road that leads to life, and only a few find it.”

I feel like this verse is applicable to anything we do in life. As F3 men, we walk a narrow road each day when we decide to wake up early and workout. We have to strive to take the narrow path in each and everything we do. Comfort and ease are the barriers to happiness and success.
MOLESKIN:

ANNOUNCEMENTS:

TOGETHER

THE SCENE: Beautiful day. 70° low humidity. Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4CT

Little Baby Arm Circles 20 forward 20 Back on the 4 CT…… Hug your Grammy

5 Peter Parker Burpees 8 CT

Most the loop

THA-THANG:
10 Stations Groups of 2.  One partner does workout other on the Indian run with the other partners.

  • Station 1 wall balls 10 / 20 SSH 10 4CT
  • 2- CMU BBS 10 / Flutter kicks 10 4CT
  • 3- 10 Pull-Ups / Suicides
  • 4- One Arm Extension Merkins 10 each arm / Bulgarian Squats 10 each leg
  • 5- V-ups 10 / American Hammers 10 2Ct
  • 6- Push the sled Pull the sled
  • 7- Bag Over Shoulder 10 / Lunge Bear Crawl
  • 8- Metrodome 10 2 CT / Box Cutters
  • 9- Climb Rope / Dumb Bell Burpees ( Dumpees) 10
  • 10- Powerclean 5 / Peter Parker Burpees 5 8CT

MARY:
Passing the ball of pain

Box cutters
COUNT-OFF & NAME-O-RAMA
SNORKEL, WOODSHACK, DRIFTER, GUMP, PELE, LILY DIPPER, ERECTOR, ICE MAN, HIGH HEALS, SWANSON, MOSES, PUP, NAPTSTER, THUNDERSTRUCK, FACEPLANT, PINOCCHIO, TIN MAN, SPOTTER, HERBIE, BUTTERFINGERS, WALLBALL, MERMAID, JUDGE JUDY,MR ROGERS
CIRCLE OF TRUST/BOM:
THERE IS A START AND A FINISH IN EVERYTHING WE DO. WHEN WE START THE WORKOUT WE START TOGETHER.  MAKE SURE WE FINISH TOGETHER.  LIFE WITH YOUR FAMILY SHOULD START TOGETHER BUT IT DOSEN’T ALWAYS END TOGETHER.  STAY TOGETHER WITH THE FAMILY YOU HAVE. BE IT YOURS, F3 OR WHATEVER.  BE SURE TO TO FINISH THE WAY YOU START….. TOGETHER.
 ITMOLESKIN:

ANNOUNCEMENTS:

IPC 2018 WK 3

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC

Merkins x 10 IC

Squats x 10 IC

Slow run loop around half the park

THA-THANG:

15 Burpee Block Jump Overs

Broad Jump 10 yds out and back

50 Hand Release Merkins

Broad Jump 10 yds out and back

14 Burpee BJOs

Broad Jump 10 yds out and back

50 Goblet Squats

Broad Jump 10 yds out and back

13 Burpee BJOs

Broad Jump out 10 yds and back

50 CMU up leg raises

Broad Jump out 10 yds and back

Repeat reducing Burpee BJOs 1 rep each time

MARY:
50 Burpee penalty for the 50 stars on the flag that I forgot at home. We got to 20 before time.
COUNT-OFF & NAME-O-RAMA
16 HIMS including One Bar – Charleston, Plank – Hickory and Bubblehead – Charleston
CIRCLE OF TRUST/BOM:
Let the men know I RSVPed to GoRuck that I would not be attending Selection. Biggest reason to me was I had no WHY. I have struggled since I signed up to find my WHY and after the reality show joke that was Team Assessment I have basically decided I’m done with GoRuck challenge type events. Star Course is another story 🙂
MOLESKIN:
So this was worse than I remember it being when Moses and I did it last year. Turns out I added in too many Broad Jumps. My B.
ANNOUNCEMENTS:
Visitation for Mr. Rogers son is Sunday 2-5 at intermediate school.

Bombshelter Killer Bs IP challenge

THE SCENE: Upper 60s n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 ssh IC silent count in honor of Garrett Jablonski
THA-THANG

  • Killer Bs iron pax week one challenge
  • 5 rounds for time .see picture ….
  • handy.

MARY:
Flutters x10 IC

alternating Superman’s x20
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
Remembering Garret . Thank you Tank for speaking this morning about Garret and thank you to Proton for praying us out.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.