F3 Knoxville

Category: Brickyard

Racin’ for Respect

THE SCENE: Wet with a mild drizzle and mid-seventies, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Side Lunge stretch x 2 (B), Baby Arm Circles x 10 IC (B), Morroccan Night Clubs x 10 IC, Seal Claps x 10 IC, OH Claps x 10 IC, Tempo Incline MKNS x 10 IC on CMU, Dips x 10 IC on CMU
THA-THANG:
Nascar Bear Crawl racin’ around track.  Each cone you perform 5 Man makers and Lunge between cones at the curves.  3 total laps (brutal)

  • All Ex’s below with CMU:
  • Front SQT x 20
  • OH SQT x 20
  • Sumo Dead Lift x 20
  • Shldr Press x 20
  • Good Morning’s x 20
  • Kettlebell swings x 25
  • BBS anchor x 25
  • Sumo Deadlift High Pull x 20
  • Lateral Jumps x 20
  • Toe Taps single leg x 20 per leg
  • Box Jumps x 20
  • Around the World x 3
  • Supine Heel Taps x 20

MARY:
Prone Press Ups x 10 IC, Supermans x 10 IC, Flutter kicks x 50 IC, Hello Dollies x 20 IC, Captain Thors
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Simmons, Herbie, Biohazard, Oscar, Geppetto
CIRCLE OF TRUST/BOM:
Words of Wisdom from a 50 y/o and Nehum 1:7
MOLESKIN:
Natty gets respect officially
ANNOUNCEMENTS:
Be courageous

A bombastic time

THE SCENE:  65°F, Feels like 65°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x LBAC IC forward and reverse

10x Hand Release Merkins OYO

10x tempo squats IC

20x SSH IC

THA-THANG:
Grab a battle buddy for some BOMBS, while 1 runs, the other does the exercise

50x Burpees

100x Overhead Claps 4ct

150 Merkins

200 BBS

250 Squats

Mosey to the planters

11s – incline merkins to decline merkins

11s – step ups to lunges (both are left leg right leg, 1)

Mosey back to the AO

MARY:
5x Captain Thor’s

20x Hello Dollies

1min plank

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What is the purpose of F3?

Our mission it’s to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

One aspect of this is mentoring men in our group and our community. We have many young men in our lives that need guidance, encouragement, or just a man to talk to. Find those opportunities and start developing those relationships. The flip side of that coin is to find a mentor. Just like we need to pour into the lives of younger men, we need to have those men that pour into our lives.

MOLESKIN:

ANNOUNCEMENTS:
Hardship hill is coming up, we have obstacles to build.

IronPax Week 0 this Saturday.

Dry Heaver

THE SCENE: Humid as all get out but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30, windmills x 10 IC, Cherry Pickersx 10 IC, Seal Claps–>Manly Arm rot (B)–> OH Press–>OH Claps, Circle round the back claps all x 10 IC
THA-THANG:

  • Run and every 0.25 miles add a exercise and up reps x 25
  • 25 MKNS,,,50 Bonnie Blairs DC, 75 Apollo Ohnos, 100 calf raises, 125 plankl jacks, 150 SSH’s, 175 Freddy Mercuries, 200 Nolan Ryan’s, 225 Imperial Walkers….250 sqts….we didn’t finish the group was dragging in the impossible humidity and our FNG was dry heaving
  • lMARY:
    no time for her
    COUNT-OFF & NAME-O-RAMA
    Natty, Herbie, Tractor, Spellcheck, Q*Bert (FNG)
    CIRCLE OF TRUST/BOM:
    Crush negativity, make no excuses
    MOLESKIN:
    prayers for fallen friends, healing for Tractor’s in-laws, teachers and students, those struggling inside
    ANNOUNCEMENTS:
    Natty for President…my slogan…”No Whammies”

IronPAX revisited

THE SCENE: Light rain, 68°F, Feels like 69°F, Humidity 93%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10x LBAC forward and backwards
  • 15x squats
  • 15x SSH

THA-THANG:
EMOM (called by app)- 3 burpees

  • 50 Hand Release Release Merkins
  • 100 Leg Raises
  • 150 Jungle Boi squats, 2 hands on ground
  • 200 Big Boy Sit-ups
  • 250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The first week of school is always about transitions. Getting back into the groove of school, new classes, new school and general changes. Find ways to encourage and lift those up who are having a difficult time adjusting.
MOLESKIN:

ANNOUNCEMENTS:
CSAUP on Aug 21

5k at PHS on Aug 14

Choose Your Hard

THE SCENE: Humid, Clear, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns IC x 50, OH Press IC x 20, Chinooks IC x 20, Morrocan Night Clubs IC x 20, Seal Claps IC x 20, Abby’s x 8 IC, Cherry Pickers x 10 IC, Windmills x 10 IC, SSH IC x 50
THA-THANG:
Mosey to track and start on end (2 laps each excercise performed each 1/4 track 2 reps, 4, 6, 8).  Person 1st to each 1/4 doubles the reps, 2nd place 1.5x, 3rd does normal reps, last place skips).  Plank or Al Gore after finish each 2 laps to wait for PAX,

  • Merkins
  • Absolutions
  • BBS

Start at End Zone-  25 yards crawl bears, jog bag, then 50 yards bear crawl, jog back, 100 yds of crab walkers, lunge back 50 yds then walk the rest.

return to AO

MARY:
Heels to Heaven x 10 IC, Flutter kicks x 20 IC, Gas Pumps x 20 IC

COUNT-OFF & NAME-O-RAMA
Spellcheck, Natty, Oscar, Biohazard, Boogaloo
CIRCLE OF TRUST/BOM:
Don’t excuse your inaction b/c the task is too hard, choose your hard and make it worth it
MOLESKIN:
Attempted to recruit John at coffeteria….will f/u.  Prayers for Boogaloo and his inner struggles, prayers to the dudes on the Go Ruck event today!
ANNOUNCEMENTS:
Please sign up for the Butterfly race on Aug 7th to support Geppetto in memory of Addie (join Team Addie)