F3 Knoxville

Tag: A-Rod

Thrusters & CMU work

THE SCENE: Light Rain, 50°F, Feels like 50°F, Humidity 99%, Wind 3mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x
  • Squats 20x
  • Little of this, little of that

THA-THANG:

CMU Fun:

  • 150x Thrusters (February F3Knoxville Challenge) timer started
  • While PAX were finishing the challenge
    • 20x incline merkins
    • 20x presses
    • 20x flutter kicks
  • Back to the regular programming
    • WITH CMU: 5x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 5x Burpees
    • WITH CMU: 10x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 10x Burpees
    • WITH CMU: 15x Curls, Overhead Presses, Tricep Extensions
    • WITHOUT CMU: 15x Burpees
    • Repeat, working down from 15
  • WITH CMU: 5x Hammer 4ct, 5x presses, 10x Hammers 4ct, 10x presses
  • 20 Flutter kicks CMU overhead
  • 20 Incline merkins
  • 20 decline merkins

MARY:

  • 20x Bruce lees
  • 10x Hello Dolly
  • 10x Freddie Mercury
  • 30x LBC
  • 1 Min low plank with alternating knee dips
  • Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Man was not meant to go it alone. We are together with Christ, together with our M, and together with the fellow PAX. We are far stronger and can do more when we are together.
MOLESKIN:

ANNOUNCEMENTS:

Fun with coal

THE SCENE: Partly Cloudy, 22°F, Feels like 14°F, Humidity 68%, Wind 7mph from NNE
F3 WELCOME & DISCLAIMER

No FNGs

WARM-O-RAMA:

  • SSH x20 IC
  • Burpees OYO x10
  • SSH x20 IC
  • Merkins OYO x10
  • SSH x10 IC
  • Burpees OYO x5
  • SSH x10 IC
  • Merkins OYO x5

THA-THANG:

Mosey to the front of the parking lot where the greenway crosses the road.

At every light and power pole do x5 merkins. Alternate travel mode between stops; bear crawls and lunges. Go till you reach the start of the greenway.

Indian run from start of greenway back through the upper lot loop and to Herbie’s truck to get the ‘Christmas Coal’.

Mosey to a well-lit area of the AO.

2 ‘lumps of christmas coal’ – foam 12 sided dice with exercises, roll both dice do both exercises. Completed this pattern twice around the PAX.

MARY:

  • 4 kinds of flutter kicks, 7x IC each type:
    • Upright arms out
    • Mostly inclined, arms out
    • Regular
    • Regular with BBS on 4 count
  • 20x Hello Dolly’s
  • 20x Box Cutters
  • 5x Captian Thors

COUNT-OFF & NAME-O-RAMA
No FNGs
CIRCLE OF TRUST/BOM:

Revisit the mission statement, core values, and credo of F3.

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership. Our workouts:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

The F3 Credo is: Leave no man behind, and leave no man where you find him.

Focus was on the fact that the workouts are supposed to invigorate us to leadership. The modifier on leadership is community. How are we affecting our community? In the case of the HIMs of Brickyard, this includes the Powell community where we live and workout, our churches, our jobs, our friends and our families. We all have influence in all these areas whether we realize it or not. Someone is watching and noticing our actions. So what are you doing to lead your community?

MOLESKIN:
The topic of leadership is one that I read many books on, listen to podcasts, and discuss with others. It is also an area that I struggle with continuously. I am an introvert at heart and am non-confrontational. I struggle with need to step up and be a strong leader and my desire to not be out front. I am comfortable leading from the six, but I also know that I am not always effective there. I’m thankful for all the things that F3 has taught me and continues to teach me through every workout that I Q and everyone that I participate in. I know that my F3 brothers will continue to push me to be the leader I need to be in my community, my church and my family.
ANNOUNCEMENTS:
Monthly challenge is still going on – 100 burpees for time. Post your results at http://bit.ly/f3knox2020.
F3 is coming to Morristown. Reach out to anyone you know in the area. April 4th at Frank Lorino Park.

Leg day

THE SCENE: Overcast, 40°F, Feels like 38°F, Humidity 95%, Wind 3mph from SSE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x
  • Manly Arm Rotations 10x forwards and backwards
  • Little of this, little of that
  • Squats 20x
  • Burpees 10x

THA-THANG:

Mosey around the parking lot to the covered entry of the school

4 rounds
  1. Single-leg squat 15x
  2. Single leg Romanian deadlift 15x – stand on one leg, bend forward from hips, keeping your standing leg straight, opposite hand travels to standing foot
  3. Lunge 15 x
  4. Single-leg Glute bridge 12x
  5. Side plank 30sec
  6. Supermans 15x
10 Manmakers
3 rounds
  1. Lying hip clam 20x – Lie on your side with your knees slightly bent and one leg resting on top of the other. Raise your top knee as high as you can, pause, then lower back to the start. Complete all the reps on one side, then switch and do it on the other side.
  2. Squat 20x
  3. Clock Lunge – Right leg Forward, Right leg side, Right leg back, Left leg Back, Left leg side, Left leg forward
  4. Box Jumps 10x

MARY:

  • Flutter Kicks 25x
  • Cap. Thors 5x
  • Hello Dolly 25x
  • Circle of pain merkin style
  • Imperial squat walkers till time

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Natty
CIRCLE OF TRUST/BOM:

And if one can overpower him who is alone, two can resist him. A cord of three strands is not quickly torn apart.
Ecclesiastes 4:12 NASB
We need a group of men in our lives that can help hold us up when we are weak. We must be in a proximate and persistent relationship with these men to provide the strength when needed. If you don’t have a shieldlock established, start working on it now.

MOLESKIN:

ANNOUNCEMENTS:

Brickyard Invasion (Big Ball Assault)

THE SCENE: Clear-ish 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead Claps x 40 IC

Imperial Squat Walkers x 10 IC
THA-THANG:

1/2 mile run

50, 40, 30, 20, 10 Reps of

  • Push-ups
  • Burpee
  • Dips
  • Squats
  • BBS

MARY:
Cap’n Thor

Flutters x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what he is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently he starts knocking the house about in a way that hurts abominably and does not see to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it himself.

C.S. Lewis
MOLESKIN:
God has the best laid plans for you. Trust Him. Talk to Him. Let Him lead.
ANNOUNCEMENTS:

Tractor Clause’s Christmas Eve Elf Training

THE SCENE: Warm (40) for December and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 LBAC IC front and back

15 Windmills IC

20 Imperial Walkers IC

5 Man-makes IC

21s, count out to 5 and then silent to 21.  Everyone did it perfect and avoided the penalty and do over.

THA-THANG:
This was a CMU workout to get Santa and his elves ready to deliver heavy packages.

  1. 50 OH Press, then Overhead CMU Carry (OHCC) to other end of parking lot
  2. 50 CMU Curls, then OHCC back
  3. 50 CMU block squats, OHCC to other end of parking lot
  4. 50 CMU BBS, OHCC back
  5. 50 CMU Ground to Overhead, OHCC to other end of parking lot
  6. 50 CMU Squat Thrusts, OHCC back
  7. 50 CMU block swings, OHCC to other end of parking lot
  8. 50 CMU Swith Arm merkins, OHCC back

Mosey to the planters:

11s on the planter boxes of Step-ups and Little Baby Crunches

Mosey over to AO and circle up for Mary.

MARY:
Time for some Jose Felicianos.  While “Feliz Navidad” is playing, circle up in plank position.  When Mr. F sings “Feliz Navidad”, do a merkin.  When he sings “I wanna wish you a Merry Christmas”, do a plank jack.  Merkin count: 21.  Plank jack count: 18.  Plank duration: 3:06.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Despite all the hustle and bustle, always remember that it’s really all about Jesus during the Christmas season.
MOLESKIN:

ANNOUNCEMENTS: