F3 Knoxville

Category: Quacken

Fountain City Four Corners

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats -10
ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats – 10

THA-THANG:
Mosey to Jane Allen and complete one loop showing each corner exercise
Bernie Sanders up the hills
Battle buddies will go opposite direction When you pass your battle buddy = 5 burpees ea

Corner one (bottom of Jane Allen) – 20 flutter kicks

Corner two (top of Jane Allen) – 20 bbs

Corner three (top of Gresham) – sand bag toss cone to cone

Corner four (bottom of Gresham) – 15 Curls & 15 OH triceps ext. with coupon

completed 2.5 rounds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Deeds will not be less valiant because they are unpraised.” – Aragorn
J.R.R. Tolkien, The Passing of the Grey Company, The Return of the King

 

Heavy Stuff and Many Reps

THE SCENE: Clear, 71°F, Feels like 72°F, Humidity 90%, Wind 0mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC 20x
  • Tempo Squats IC 20x
  • LBAC IC 10x ED

THA-THANG:

Mosey to the Methodist Church Parking lot to where the ‘toys’ are waiting.

8 Stations, 20x reps unless otherwise indicated

  1. Tire Pull – stretch rope out, pull tire across parking lot. Return to start position, pull tire back.
  2. Curls – 2 12-15lbs sandbags for curls
  3. Flutter Kicks 4ct
  4. Goblet squat with CMU
  5. Merkins
  6. Overhead press with CMU
  7. Deadlift with 60lbs sandbag
  8. Burpees

Repeat until Q calls time. (All PAX completed at least 3 rounds)

MARY:

  • Freddie Mercury IC 20x
  • BBS 20x OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
INTENTIONAL
Webster’s dictionary defines Intentional as : done by intention or design : INTENDED.

As men participating in the 1st F of F3, we have an intentionality of waking up and going to a workout in the gloom. This is not always an easy thing to do, but it makes us better men. I have been a part of F3 for 1 year and 8 months. In that time I have done many things that I never thought I would be capable of, but it all starts with intentions.

  • I intentionally set my clothes and shoes out the night before a workout.
  • I intentionally set my alarm (sometimes multiple).
  • I intentionally eat better.
  • I intentionally drink more water.

These are all things that I do for the 1st F. But F3 is more than just fitness, we have Fellowship (2nd F) and Faith (3rd F). I will admit, I find myself struggling with being intentional with the 2nd F. I am naturally a loner. I like my time by myself. This is a problem. As I continue to accelerate my 1st F, I find that I need the 2nd F and 3rd F more and more. If I can surround myself with other HIMs that are accelerating, than I can join them and accelerate along side. It is the intentional aspect of joining others who are like minded and growing that will cause me to be better as well.

So I asked my F3 brothers this morning, what are you going to be intentional about in your life?

MOLESKIN:

ANNOUNCEMENTS:
Month of September – IronPax Challenge – www.F3greenwood.com
Sept 6 – F3 Dads Run Amuck Camp – https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483
Sept. 14 – CSAUP Truckin to the Pound
Sept. 22 – F3/Fia 2nd F and 2.0 Workout

Legs, abs and laps

THE SCENE: Clear, 70°F, Feels like 71°F, Humidity 92%, Wind 0mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Cherry Pickers 20x IC
  • Imperial Walkers 20x IC

THA-THANG:

Mosey to the cement pad. 4 Stations around the loop. Mosey between stations, after last station sprint to barrier blocking sinkhole. Turn around and start back completing the next round of exercises.

  • Flutter Kicks 4ct 30x/40x/50x/30x
  • Squats 30x/40x/50x/30x
  • American Hammers 4ct 30x/40x/50x/30x
  • Lunges 30x/40x/50x/30x

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

CIRCLE OF TRUST/BOM:
Find your mission or D2X – where your dolphin meets your daffodil. https://soundcloud.com/f3nation/missionality-q23-episode-49-43feet-a-leadership-podcast

MOLESKIN:

ANNOUNCEMENTS:

Searching for Joy with a 30# Baby

THE SCENE: 70 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees – 0x OYO

SSH – x20 IC 4CT

Burpees – 1x OYO

BAC – x10 ea 4ct IC

Burpees – 2x OYO

Tempo Merkins – x10 IC

Burpees – 3x OYO

Cherry Pickers – x10 IC

Burpees – 4x OYO

Moroccan Nightclubs – x10 IC 4CT

Burpees – 5x OYO
THA-THANG:
Mosey to the park loop. Relay Run around the loop with the 30# baby and head to Church lot.

  • Vacuum Cleaners –
    • Partner up. 1 on the ground in wheelbarrow position to walk on hands across the lot. Do 5 merkins on the opposite side. Flapjack so partner gets a turn. Do this 2x each for a total of 4 parking lot crossings.
  • Welsh Dragons –
    • Up to 5 reps halfway across the lot.

Mosey back to the park loop. Relay Run around the loop with the 30# baby and head to pavilion next to Lions Club building for some abs-o-rama OYO.

  • 50 LBC
  • 50 American Hammers 4CT
  • 50 BBS
  • 50 Flutters 4CT
  • 50 Edward Scissorlegs 4CT

Plenty of extra time…

Plank Shopping

  • PAX hold plank. Right arm up. Down. Left arm up. Down. Down halfway. Down to 1 inch off ground. Back up. Repeat.
  • Worst Merkin Ever 3x

PAX name an exercise. 20 reps of anything.

  • Squat Jumps (Dolittle)
  • Captain Thors (Mr. Wedgie)
  • Merkins (Wilson)
  • Decline Merkins (Upgrade)
  • Imperial Squat Walkers (Natty)

Time!

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Wilson, Upgrade (from Memphis!), Natty, Herbie, Dolittle, Filter.
CIRCLE OF TRUST/BOM:

From Archbishop Desmond Tutu in The Book of Joy – 

“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily too. Perhaps we are just more alive. Yet as we discover more joy, we can face suffering in a way that ennobles rather than embitters. We have hardship without becoming hard. We have heartbreak without becoming broken.”

ANNOUNCEMENTS:
Convergence is Saturday!

Modified MARSOC Shortcard

THE SCENE: Clear, 71°F, Feels like 72°F, Humidity 93%, Wind 0mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo squat 15x IC
  • Little of this, little of that
  • LBAC x10 IC Forwards & Backwards

THA-THANG:

Mosey to the church lot

  • 30 Merkins
  • 30 Squats
  • 30 LBCs
  • 10 Burpees
  • 30 4ct Overhead Claps
  • 30 Merkins
  • 30 4ct Mountain Climbers
  • 30 4ct Flutter Kicks
  • 10 Burpees
  • 30 Air Presses
  • 30 Merkin thrusters
  • 30 SSH
  • 30 4ct Flutter Kicks
  • 10 8ct Body Builders
  • 30 Squats
  • 30 Merkin Thrusters
  • 30 Lunges (each leg)
  • 30 4ct Hello Dollies
  • 10 8ct Body Builders
  • 30 4ct American Hammers
  • Mosey to playground to do 3 sets of AMRAP Pull-ups

MARY:

Finish with 5 negative pull-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Revisit of Foundation 1 of Qsource: Disturbance to the Status-quo – https://f3nation.com/2019/01/01/disruption-f-1/

MOLESKIN:

ANNOUNCEMENTS:
Convergence and 3rd F on Aug. 10 at BigBall