F3 Knoxville

Category: Shamrock

It is NOT a Fitness Expo

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
69 ℉ 70 ℉ 99% 3.5 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Jack of All Trades. – Stolen from Blockbuster F3 Phoenix
Inchworm into plank
5 Plank Jacks
5 Peter Parkers
World’s Greatest Stretch
5 ranger merkins
5 fire hydrants each leg
Inchworm back to standing
10 backslappers
5 sweater squats – straight leg bent over for 5 count
stand up and pull sweater apart for a 5 count
5 seal claps
5 overhead claps
5 side straddle hops
5 heel raises

THA-THANG:

Mosey to Football Field. Moving on Field along mapped path. The path mapped the letter ‘F’ and number ‘3’. At each corner, small number of exercises where done. The F included burpees, merkins, and shoulder taps. The 3 included squats, monkey humpers, and calf raises.

Moved to track. As many laps as possible. Each lap had six stations, three at each end. So, sprint then A mosey B mosey C. Then the other half. Sprint A mosey B mosey C.
A: Merkins
B: Abs (LBCs or BBs)
C: Monkey Humpers or Squat Jumps
Sprint the straight sections and then mosey in between the stations in the corners. Rep counts where 20 first lap, 15 second lap, and 10 for every other lap. Most of the PAX completed four laps. Some more. Some fewer.

Mosey off track to picnic area. 20 Dips. 20 step ups.

Back to the flag.

MARY:
20 Flutter Kicks
16 Pickle Pointers
13 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
13 better men.
CIRCLE OF TRUST/BOM:

F3 is open to all men. I believe we, as individuals, should be too. Work to embrace the positive traits of all. Especially, those who don’t check all the same boxes as you do.

MOLESKIN:
For Baby Boomer and all those traveling this week.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:
2nd F opportunity at Swan Cabin for the nights of the Sept 16th and 17th (Fri & Sat). See Waxjob.

Competition & Challenges

THE SCENE: Less hot than it has been, but still hot enough to cause one to drip massive amounts of sweat off their nose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops because Pool Boy was not yet in attendance
5 Cherry pickers
10 Baby Arm Circles forward & backward
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the Merkin Mile
1st round
Pair up with a partner, and at each line one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the next speed bump.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round (cut short for time)
Same format but one partner did 20 Shoulder taps, while the other partner did 10 BBS

Time was called and we set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
There was no time for Mary, we did plenty of core work during the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Simple, love God & love others.
MOLESKIN:

ANNOUNCEMENTS:
Health Expo at Catholic Friday evening and Saturday.
The project is changing the AOQ on Tuesday 8/23, if possible let’s got support them.

Chasing Weighty Goals

THE SCENE: Just about perfect with low humidity and comfortable upper 60’s
WARM-O-RAMA:
PAX got to enjoy an immediate round of burpees as the QIC screwed up the F3 order; finished off with a round of SSHs, one tempo merkin, some tai fighters, and squatting Grady corns
THA-THANG:

Never ending pain circle… 4 stations (aka corners) with specific workout at each (1. CMU Squat Thrusters, 2. Alternating CMU Merkins, 3. CMU American Hammers, 4. CMU Kettle Bell Swings).  Start at 20 reps per corner in first round and drop by 1 rep in each subsequent round.  Perform exercise, sit down CMU and run a lap, rifle carry CMU to next station, rinse and repeat.

Overtime fun… mixture of murder bunnies, rifle carries, dock loading, and some curls to finish off before restocking those lovely cinder beauties.  (@Betty managed to run through his CMU doing a murder bunny… so we worked in a few burpees on the way back to the AO)

MARY:

Had time for a howler monkey circle as we closed out the sesh.

COUNT-OFF & NAME-O-RAMA
11 HIMs started and finished the beatdown

CIRCLE OF TRUST/BOM:
Setting goals… been thinking through my personal goals for the year and recent months and considering ways to improve my success rate.  Important to set S.M.A.R.T. goals (Specific, Measurable, Attainable, Relevant, and Time Bound).  But more importantly to share them with others to hold you accountable.  Dave Ramsey said that “a list of goals with no actions [or accountability] is just a wishlist”.  Encouraged the PAX to set goals, share them someone, and get after them!  Read Proverbs 21:5 “Good planning and hard work lead to prosperity, but hasty shortcuts lead to poverty.” NLT

Prayer Requests:  1) @Dumpster Dive and @Charmin wisdom to make some key decisions at their practice; 2) @Longnoodle having some personal challenges and needs widsom, strength, and discipline; 3) @Pom-Pom’s 1 month old daughter having a medical procedure today – healing and recovery

Shamrock

THE SCENE:

Great morning! 67 degrees….10 Strong

F3 WELCOME & DISCLAIMER

The usual house cleaning/safety brief 

WARM-O-RAMA:

Neck rolls, tricep stretches, SSH, lower back stretch.

THA-THANG

  • 10 merkins
  • Crossovers down 20 yds
  • 10 Merkins
  • Shuffle back 20 yds
  • 10 merkins      X3
  • Bear crawl 10 yds 
  • Power jump another 10 yds
  • Bear crawls back 10 yds
  • Power jump back  10 yds     X3
  • Crossovers  50 yds
  • Sprint back       X2

Mosey to blocks: Grab 2 blocks 

  • Farmer Carry 30 yds
  • 10 Mountain climbers 2 count
  • Power crawls 20 feet
  • Farmer carry back                               Down and back is 1 rep X 3

Mosey to pull up bars

  • Plank
  • 5 pull-ups       X2
  • Mosey to Start
    Power Jumps up stairs

Dealers Choice

  • LBCs
  • Flutter Kicks
  • Torture chambers
  • Hello Dolley’s
  • Pickle pushers


COUNT-OFF & NAME-O-RAMA

Pom-Pom, Curveball, Mermaid, Curry, Osteen, Pool Boy, Dumpster Dive, Baby Boomer, Betty, Caveman

CIRCLE OF TRUST/BOM:

Brief History of American Football

MOLESKIN:

Great Job, fellas! 👊

No Man Left Behind, No Man Left the Same

THE SCENE: Muggy. Midsummer for sure.
F3 WELCOME & DISCLAIMER – Administered.
WARM-O-RAMA:
Wrist & neck roll (courtesty of Cave man)
Richard Simmons (inspired by Mermaid’s shorts but also pre-planned)
Ankle roll
Flamingo
Seal clap squats
Forward lunges
Backward lunges
Tennessee rocking chair

THA-THANG:
Mosey to the turf field
AMRAP
Reps in 30 seconds:
Skater hops (same)
Merkins (same)
Line over over under under (hop scotch)
Suicides – 10 yard increment
Monkey Humpers / Calf Raises

Mosey to CMU pile

Complete reps & then do more of an exercise: 11’s
Deadlifts
4-ct Flutter kicks
Q stopped about 1 rep left of deadlifts

Mosey to the shovel flag (jailbreak? Decided against it but pushed the normal mosey pace)

Do a circuit for time
4 corners- (aka Judge Judy special)
Mountain climbers/ Leg lifts – 20 each
Squats / LBC – 20 (4-count LBC’s)
Merkins / Dolly – 20 each
Gas Pump / Gas Pump – 20

Core at the end holding a plank, glute bridge or pick

MARY:
Dealer’s choice. We had lots of time for that. Crazy, huh?
COUNT-OFF & NAME-O-RAMA
11 Hard-working men.
CIRCLE OF TRUST/BOM:
“To those outside the law I became as one outside the law (not being outside the law of God but under the law of Christ) that I might win those outside the law. To the weak I became weak, that I might win the weak. I have become all things to all people, that by all means I might save some. I do it all for the sake of the gospel, that I may share with them in its blessings. Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”
‭‭1 Corinthians‬ ‭9:21-27‬ ‭ESV‬‬

When we welcome people in from the outside, we ought to do both pieces of the F3 matra:
“No man left behind”. This means we run in such a way that we know how to bring others alongside us.

We get to circle back for other guys. Do exercises when we are done. Run through Dealer’s Choice. Count off. Count rest.

These are all things we do together.

But it’s also no man left the same.
AMRAP. Complete reps & then do more of an exercise. Do a circuit for time (4-corners). Push yourself!

Where do you need to become as one under the law? Where can you voluntarily submit to the authority in your life for the good of others and God’s glory?

Where do you need to become as one not under the law (but still under grace)? How can you submit yourself to God’s freeing law? Where the spirit of the Lord is there is liberty?

So let’s read this again:
Today, become someone who leaves no man behind but leaves no man the same. For God’s glory & our good.

MOLESKIN:
I’m signing up for more Q’s so I’ll show up more. A little bit of healthy pushing myself a little bit of learning to lead better by stepping up. You can do the same or even join me for a co-Q!
ANNOUNCEMENTS:
Sign up to support the F3 / FiA booths – see Slack!