F3 Knoxville

Category: Bomb Shelter

Tough or Dead

THE SCENE: Cool Summer Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circle’s (FWD/BWD) x 10 4-Count, Cherry Pickers x 10 4-Count, Tempo Squat x 10, Side Straddle Hops x 15 4-Count
THA-THANG:
Cardio – & 7’s ( Body Builder’s @ The Troll Bridge & WW2 Situps @ The Grinder)

Dora Time (2 Rounds)

  • 100 Box Jumps – Farmer Carry CMU
  • 100 Bent Row’s CMU – Bear Crawl to the far side of the bathroom
  • 100 Overhead Press – Lunge to the first basketball goal (CMU Overhead)

MARY:
Ab Kraken – 25 of each (8 Stations) WW2 Situps, Flutter Kicks, Peter Parker’s, Mtn Climbers
COUNT-OFF & NAME-O-RAMA
5 HIM’s to Kickoff June!  Drifter, Hammy, Flash, Napster, Butterfingers
CIRCLE OF TRUST/BOM:
Sometimes when that alarm goes off at 4:30 am we probably ask ourselves why.  Well recently one of our PAX shared a little wisdom with us.  “Getting old ain’t for sissies!”  That really got me thinking about what makes up a good long life, and what we don’t always think about is the suck.  You are going to hurt, your kids are going to keep you up all night, and basically life is just going to keep kicking your ass.  But here at F3 we have a little secret, and that’s the mental toughness we forge each morning.  We are preparing our minds and body for the suck, so when life does get tough we are ready.  Our family and friends rely on this strength, so be prepared and keep embracing the gloom.

Fat Amy strikes again

THE SCENE: Warm n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick one
THA-THANG:
11s with big boys and leg lifts at each light pole. If you passed a bench , do 20 dips

  • Fat Amy:

    50 Squats

    – 10 Burpees

    40 BBS

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Bear Crawl to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    40 BBS

    – 10 Burpees

    50 Squats

MARY:
Big boys w a twist x 15
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Read the inserted picture ….aye!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

An Honorable Thing

THE SCENE:

Warm and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 15 each

Cherry Pickers X 10

THA-THANG:
Insert information about the workout.

At lower half of Springbrook and starting at the 1st light pole near pavilion.

Complete 10 Burpees

Sprint to the 3rd light pole

Complete 20 Air Squats

Sprint to the 5th light pole

Complete 20 Merkins

Sprint to the 7th light pole

Complete 20 BBS.

REPEAT this rotation at every other light pole until we return to the pavilion.

At Pavilion

20 CMU Curls

Sprint to Grinder

20 dips

Sprint to pavilion

20 CMU Tri’s

Sprint to Grinder

10 pull ups

Sprint to pavilion

20 – 4 co flutters with CMU

Sprint to Grinder

20 leg lifts

Sprint to pavilion

20 CMU Swings

Sprint to grinder

20 step ups each leg.

REPEAT

MARY:

Box Cutters X 15

LBCs Cash out

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:
Discussed Honor in regards to Memorial Day. Remember all those who have served and treat the elder folk with utmost respect and honor.  Finished up with a quote.

“Honor your father and your mother”

God

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Choose the Harder Thing

THE SCENE: 68°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Arm circles fwd/back x 10
Cherry pickers x 10
Little this/that
Michael Phelps
THA-THANG:

Mosey to Crumpet
Deck o cards w/ suicides 2-6, ace is 20, face are 15.
Suicide cones are 15 feet apart.
Hearts Burpees
Diamonds WWII Sit-ups
Spades Merkins
Clubs Squats

MARY:
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
Choose the harder thing. When faced with 2 options, pick the one that gets you farther outside your comfort zone and leads to personal growth.
MOLESKIN:

This is a lot harder than it sounds. When you draw a 6 then a face card of hearts back to back. Epic mental struggles abound.
ANNOUNCEMENTS:

Fully Known

THE SCENE: Clear skies, 58 degrees F, 89% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Imperial squat walkers, Baby arm circles, Tempo merkins.
THA-THANG:

7’s on Waxjob Hill

1 to 6 Hand release merkins

Bear Crawl UP

6 to 1, Eight count Body builders

Crab Crawl DOWN

Bobby Hurley’s till 6 up

AMRAP Circuit

  1. Box Jumps x20 or Step Ups x20/leg (Run across AO)
  2. Derkins x20 (Run across AO back to pavilion)
  3. Squat Thrusts with CMU x20 (Run across AO)
  4. Pull Ups x10 (Bernie across AO back to pavilion
  5. Mower Pull with CMU x20/arm (Run across AO)
  6. Box Cutters x20 (4 CNT) (Run down hill on the 1/4 mile loop to Stops 7 thru 10.
  7. Burpees x10
  8. Bear Crawl x20
  9. SSH x20
  10. WWII Sit Ups x20 (Run back to pavilion)

Repeat as time allows

 

MARY:
LBC’s to cash out (so little time, so much Mary needed)
COUNT-OFF & NAME-O-RAMA
Total of 11 HIM’s
CIRCLE OF TRUST/BOM:
I added a short thought for the day as I was driving in this morning.  Motivation was a problem for me as I’ve just completed two exercise related goals – Goruck Light and Hardship Hill.  It reminded me of 35 years ago when I hit my goal of a sub 40 minute 10K run on my first attempt.  Took me several days back then to be motivated to continue my training regimen.  The lesson is to always have a goal or goals.  As Snorkel said, “Always have a WHY.”

The second thing I originally planned is based on a Christian song with the words, “fully known and loved by You.”  The you is capital and it is amazing that our God is so loving that He loves us, yet He is really the only One who truly knows everything about us.  Everything.  He knows me more that my wife after almost 45 years of marriage.  He knows me more that any child, grandchild, friend, neighbor, … anybody.  Yet He loves me.  What a gift!  What grace!  What an example for us all!  As Jesus said, all the law is summed up in two commandments.  Love God. Love each other.

MOLESKIN:

ANNOUNCEMENTS:
2nd F at Hardrock Pizza next to JUCO at 11:30 am today.  Breakfast at Drifters after the beat-down this Saturday.