F3 Knoxville

Tag: Ribbed

Two Krakkens but they were half Krakken’s so I guess that equals one Krakken

THE SCENE: The gloomy fog was thick this morning on the drive in but the sunshine of the PAX’s attitude made it all go away
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Mosey to the bottom of Matterhorn for the half Krakken. It’s completely different than a Krakken, but kind of the same?
LBCs x50, merkins x30, 4ct SSHx50, dry docks x40

Do one set of exercise and run up to the backbone and do 10 pull-ups and run back to go to the next exercise.

when we get bored with it, mosey to the steps below Dwayne Johnson.
Do toe tap squats x20, Burpees x15, curb dips x20 toe touch Merkins x20
after completing each exercise run up to Dwayne Johnson and back.
On the mosey we will took a burpee break of 5 burpees. We did an Indian run back to the AO. We got back a little sooner than I thought so we ended up doing some side shuffles, high knees, and Bernie Sanders to finish off the time.

MARY:
We got back in time to do a little better flutter kicks, LBC’s and side crunches.
COUNT-OFF & NAME-O-RAMA
12 including one FNG (Superfly)
CIRCLE OF TRUST/BOM: Today I talked about the importance of the second F. Fellowship. I went over a brief brief history of why F3 was created. The fellowship part of our group is very important. As we get older we lose friends that we grew up with and find ourselves more and more isolated. It’s very important to connect with other men moving in the same direction… Forward. Learn from each other, laugh with each other, and become better men with each other. I encouraged everyone to step outside of just the work out and connect with lunches, gatherings, other activities with F3 brothers. It’s through those that we really glue those are much needed relationships together.

MOLESKIN:
Tweet-E and I reminisced and shared with the packs are encounter with the motorcycle couple down at the Pavalon. I’ll leave it at that
ANNOUNCEMENTS:
Hardship Hill, lunches

11-Seven

THE SCENE: 63°. Fantastic.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills || SSH IC | Grady Corns
  • Imperial walkers

THA-THANG:

11s then 7s – Start at Splash Pad, complete 10 of first exercise, use the prescribed method to move to the bottom of the ramp, complete 1 of the second exercise, etc.

 

  • 1st Set: Pull-Ups & Burpees | Movement: Lunge
  • 2nd Set: Bench Dips & Box Cutters | Movement: Crab Walk

MARY: Nah

STRETCHES: 

  • Ab stretch (cobra kai)
  • Hamstring stretch 
  • Groin stretch (butterfly)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: CONSISTENCY 

ANNOUNCEMENTS: Fill that Q Calendar. Show out for Ribbed & Trunk.

PRAYER

Matterhorn-again

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER – yep
WARM-O-RAMA:
5 cherry pickers

25 SSH

15 Grady corns

15 baby arm circles forward.

15 baby arm circles backwards

Mosey to the bottom of Matterhorn
THA-THANG:
Partner up

  • Dora exercise – pair up doing 100 Merkins, 200 BBS, 300 Boby Hurlie’s

Mosey to around the hill

Route 66 with Alligator merkins at each light

mosey back to the AO with some Fellowship mosey sprinkled in.

MARY:
20 Pickle pounders

25 hello dollies

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Pet 3:7
Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.
MOLESKIN:
live in understanding so your prayers are not hinders.
ANNOUNCEMENTS:
you know

Regular Old Workout @ The Equalizer – 9/8/21

THE SCENE: Balmy 74 degrees with a gentle breeze at the waters edge
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Rifle Carry CMU to the Flag Pole (approx 120 yards)
THA-THANG:
Cardboard slabs labeled with the following exercises were laid out around the flagpole.  5 of the 6 performed the exercise called for on the slab while the 6th performed a suitcase carry of a 35lb kettle bell to the gate and back, switching hands at the gate (approx 200 yards).  Once the 6th man returned, he fell to the back of the rotation, and everyone else move up 1 spot.  Exercises included:

  • Squat Thrusters
  • Left side Lawn Mower
  • Right side Lawn Mower
  • Hernias
  • Split Squats
  • Flutter Kicks
  • Overhead press
  • Curls
  • Derkins
  • American Hammers
  • Shoulder Tap / Alt Leg Raises
  • Chest Press
  • Body Builders (w/CMU)
  • Right Leg Flamingos
  • Left Leg Flamingos

MARY:
returned to the AO 2 minutes past time
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Quote from “The Adventures of Colonel Daniel Boone” by John Filson (1784)

“Thus situated, many hundred miles from our families in the howling wilderness, I believe few would have equally enjoyed the happiness we experienced.  I often observed to my brother, you see now how little nature requires to be satisfied.  Felicity, the companion of content, is rather found in our own breasts than in the enjoyment of external things; and I firmly believe it requires but a little philosophy to make a man happy in whatsoever state he is.  This consists in full resignation to the will of Providence; and a resigned soul finds pleasure in a path stewed with briars and thorns.”
MOLESKIN:
Boone’s first foray into Kentucky included the discovery of beautiful land and bountiful hunting, his and his parties capture by Natives, his escape, the murder of the other party members, and his chance meeting with / rescue by his brother in the wilderness.  All of that happened in the span of about 6-9 months, and even after all of that – his memory of the events centered around the quote above.
ANNOUNCEMENTS:
Equalizer shirt pre-order deadline is approaching and we need a few more orders

Hardship Hill

IPC Week 0 at the Equalizer

THE SCENE: Rain has moved out (for now) 0515 start 

F3 WELCOME & DISCLAIMER  Check and Check 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x12 each way | Tempo Squat x10 | Little bit of this, Little bit of that 

THA-THANG:

Iron Pax Week 0 at the Equalizer! All HIMs decided to participate in the full workout. Q measured out 200 meters and 400 meters out on the “400 Meter” Equalizer Track. PAX was in charge of doing mental math while running to decide how they got their distance in (Spoiler Alert: 2 HIMs messed up. They MAY have several advanced degrees between them, but hey, math is hard). 

  • 100 Merkins
  • 800 Meter run
  • 75 Merkins 
  • 1,200 Meter run
  • 50 Merkins
  • 1,600 Meter run
  • 25 Merkins
  • 2,000 Meter run

MARY:

Picked up the 6 as Snitch finished his last run. It’s not that Snitch was the slowest, he just decided to show up at the normal start time. A man like him doesn’t need the extra time to bust out the Iron Pax Challenge! 

COUNT-OFF & NAME-O-RAMA

6 HIMs completed the IPC Wk 0 workout. Snitch came in late and Mudpuppy left as soon as he finished. 

CIRCLE OF TRUST/BOM:

You have to be humble. You have to acknowledge your faults and your failings. Stretch yourself as a man, husband, and father, but do not OVER-extend yourself. Know your limits. Push them, but if you go too far, you can burn out and fall.