F3 Knoxville

Confucius Say…..

Bomb Shelter
  • THE SCENE: Dark n stuff and what not
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Jog across parking lot x2, High Knee Skip x2, butt kicks x2, Karaoke x2
  • Squats IC x20, Hillbillies IC x20, SSH IC x20, Merkins IC x10, Burpos x10 oyo
    THA-THANG:
  • HAIRBURNERS!!. 10 minutes of Pushing plates back and forth. At one end PI is doing curls with CMU, The other end P2 is doing Bent over rows with the CMU, P3 is pushing plates between cones and alternated out pushing plates with P1 and 2 for 10 minutes. AMRAP on the reps of Curls and BOR, once smoked on the reps, switched up to triceps and/or presses with the CMU. PAX did not like doing it for 10 minutes straight so we stopped for a moment of Clarity to find out WHY we are out here trying to get better. We got motivated again and pushed through the last few minutes! GREAT WORK PAX!!
  • After the Hair burners, we needed a break so we did CAPN THOR. Actually not much of a break but a great AB smoker! We did all the way to 10 BBS: 40 American hammers. PAX killed it!
  • Mosey to Mount Crumpit! 7’s on Mt Crumpit. Merkins and BBS
  • Mosey back for some Mary/Abs. POWER T flutter IC x10, Iron Cross, Hello Dolly ICx10, Never Cross Dolly IC x10, JLO’s x10 IC, Hold Plank.
  • PAX CHOICE! Music or Cones? For some reason PAX always choose Music and they think it sounds easier than cones?? The word cones must relate to pain and suffering…Actually, Music is just as bad, they just did not know it! 🙂 PAX chose music so we did CUMBAWUMBA, I get knocked down song. SSH the whole song and when they say I get knocked down, do a Burpee. About 33 burpees and is a great Smoker/Cash out for the end of a workout! Again, the PAX killed it!
  • About 2 minutes left. FINS has not q’d yet so he lead us in some Boxcutters IC x20. He did awesome and now is ready to Q!!
    COUNT-OFF & NAME-O-RAMA
    15 including FNG(SLUMLORD) Hugh Ladd
    CIRCLE OF TRUST/BOM:
    Confucius Say……Better a diamond with Flaw than a pebble with out, The gem cannot be polished with out friction, NOR man perfected with out trials. You get it, IRON SHARPENS IRON!
    MOLESKIN:
    I love silly quotes, Confucius quotes, simple words of wisdom.etc..What is comes down to is that we are not perfect but if you think you are or you think you will never be, you will NEVER grow and get better as a man! A man with out Fault will never grow so don’t be afraid to fail. Last week, I asked the guys to think about their WHY? Why are you coming out to a free workout early in the morning? When it gets tough, what motivates us to push through the suck? WELL, Fins came up to me today after the workout and shared his WHY with me. I was grateful to hear his WHY. I just met FINS and he came to me an opened up to me. That means a lot to me and is what I love about F3. Being a part of F3, we all know and have an unconditional bond with one another, even if we don’t know each other(YET). I believe we all have a similar WHY. Thank you FINs for sharing with me and I look forward to getting to know you more.
    ANNOUNCEMENTS:
  • 2.0 workout tomorrow with TANK. Paying it forward with young men that do not have Fathers or Male role models in their life. Contact TANK for details.