Abscess – Page 48 – F3 Knoxville

Sunrise Sampler

November 18, 2017 Coolio

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

Stop 1: Top of hill
- Merkins x10
Stop 2: Short hill
- Merkins x10 Big Boys x10
- 3 Hill charges
Stop 3: Everest
- Merkins x10 Big Boys x10 Squats x10
- Run up Everest
Stop 4: Rock Pile
- Merkins x10 Big Boys x10 Squats x10
- Over head rock lifts x10
- Stop 5: Asylum Steps
Stop 5: Asylum Steps
- Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
- Stair jumps to the Asylum
Stop 5: Telephone Pole
- Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
- Telephone pole lifts x10
Stop 6: Big Hill
- Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
- 5 hill charges with Burbees at the top
Stop 7: Soccer Field
- Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
- Lunges, high knees, ankle to butt, sprint x4
Stop 8: Playground
- Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
- Box jumps x10
- American Hammers x10
- 2 full rounds
Stop 9: Parking lot
- Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
- American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us. Colossians 3:17. And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

Working Off The Candy

November 2, 2017 Lillydipper

THE SCENE: Partly cloudy. Temperature about 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops
15 Imperial Walkers
10 Burpees
10 Windmills
10 Slow Timed Squats
THA-THANG:

Mosey to Grassy Area below Stop Sign at Southeast Corner of Admin Bldg. Do 20 Hello Dollies, 4 count

Mosey to Outdoor Chapel. Then do elevens starting with one Mountain Climber (4 count) at one end of chapel and ten Decline Merkens from stage to floor on the other end of the chapel.

Mosey to soccer field by baseball diamonds near playground. Each man does suicides from one end of field to other, stopping to do ten Merkens each time he come backs to starting line. Then he will repeat above but do ten Big Boy Sit-ups each time he comes back to starting line.

Mosey to Flag Pole by Baseball Fields. Each man will do, at own pace, the following:

20 American Hammers (4 count) at Flag Pole
20 Bench Jumps at Playground Benches
20 Pull Ups at Baseball Dugout or as many as possible and hang for 20 seconds
20 Ice Skaters (4 count) on grass at south side of pavilion
Repeat above

Mosey to Stop Sign at Northeast side of Admin Bldg. Do 20 Hello Dollies, 4 count

Mosey Back to Base Camp

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men
CIRCLE OF TRUST/BOM:
We often worry about the details of our day, about possible mistakes or threats, or about getting things perfect or “right.” Such worries can actually hurt our performance. Try reading a chapter from a book where you must remember every word you read. You can get so caught up in the memorization that you lose the message the author is trying to convey. When we worry about details, about getting things right, about possible mistakes, we not only hamper our performance but we lose focus on the glory of God’s world that is right there in front of us. Jesus told us to leave our worries to God. Focus on God and His glory, not on worries.
MOLESKIN:

ANNOUNCEMENTS:

Burpee Heaven 2.0

October 26, 2017 Shooter

THE SCENE: The right amount of cold to where when youre not moving your cold but when exercising youre not cold but miserable from other things

WARM-O-RAMA:
Baby arm circles 10 x both ways Cadence

10 four count Merkins Cadence

10 Tempo Squats Cadence

Side Straddle Hop- x 20 Cadence

Mosey to tha LIGHTSSSSS
THA-THANG

Run to the magical staircase, but each light requires 5 burpees
Pair up, 100 squats, 100 LBC, and 100 burpees between partners. While one is doing exercises the other runs up and down the hill.
Mosey to the Matterdome (Matterdon, Masterdome, Mastadon?) hill.
15 four count merks Cadence
Run the hill to the PAVALON
70 pullups combined, dips while you wait
Mosey back to magic hill where we had two more trips up and down
Then Mosey back to the AO

COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Discipline. Discipline may be your best friend if you can incorporate into your character. Discipline is about doing. Thinking of course is important, but until action is taken, nothing will get done. Personally, I am trying to wake up at 4:30 a.m. every morning, whether or not I am working out. Additionally, I am trying to work ahead of my classes, even if there are no assignments due or open. In the words of Jocko Willink “Do.” If you want to read more about discipline, check out Jocko Willink’s book “Discipline is Freedom” You can also listen to it on iTunes.
MOLESKIN:
I LOVE getting out there with you lads. Even if I am miserable. Let us charge headlong into the winter!! Additionally, let’s keep praying for Proton and his family. Bless up!
ANNOUNCEMENTS:

Testing the limits

October 23, 2017 Woodshack

THE SCENE: 50’s and Full of Mumblechatter and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 ic, Flying Squats x10, Imperial Walker x10, Imp Squat Walker x10, Merkins x10, Ratchet effect x ALOT, Iron Mikes x20, Calf raises x20x3
THA-THANG:

Mosey TO the Baseball field

P1 drags P2 to 1st cone, both do Merkins x10, repeat 2nd, and 3rd cone, Switch Partners
P1 wheel barrows P2 1st cone, both do V ups x10, repeat 2nd and 3rd cone, switch Partners
P1 and P2 stay together and Lung to each cone. At each cone do 10 squats
Between each exercise, we talked about how Iron sharpens iron. What man are you, ALL LOVE, ALL TRUTH or a Little bit of both. In order to Sharpen each other ,we need to be a little bit of both.
TIME TO SHARPEN IRON with a PT test of Merkins, big boy sit ups, squats, and Burpees. AMRAP for 1 minute each. While P1 is doing the test, P2 is holding P1 accountable by making sure he does proper form. No form, NO count of the REP. While doing so, encouraging each other!
Mosey to the HILL(no name yet) 11s with star jacks and merkins. Running out of time, mosey backto AO for Mary

MARY:
Iron Cross

Hello DOlly

Never cross dolly

ended with a CROWD pleaser, Pickle Pounders
COUNT-OFF & NAME-O-RAMA
20 pax including 3 FNGs
CIRCLE OF TRUST/BOM:
Summarized Iron Sharpen Iron, Talked about the Impact of F3 and how it can change you and your surroundings
MOLESKIN:
With a new AO, its always a great time to test ourselves and see where are fitness wise. With that, we can also sharpen each other by encouraging and holding each other accountable while we compete. As men, we need competition, healthy competition of course! With that, we can become better men in all facets of life. Iron sharpens Iron. AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Alcoa goes BOOM!

October 16, 2017 Capn Crunch

THE SCENE
65 and clear

WELCOME & DISCLAIMER

TA THANG
COP

SSH x25 IC
Imperial Walkers x15 IC
Little Arm Circles x10 each Forward and Back IC
High Knees x20 IC
Squat x15 IC
Merkins x10 IC

Mosey to hill on the other side of the building.

Jacob’s Ladder
Run up hill, do 1 burpee, run down. Repeat adding 1 burpee until you get to 7

Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.

Bench Work

Step-ups – 10 each leg
Incline Merkins – 10 (4ct)
Dips – 10 (4ct)
Step-ups – 10 each leg
Decline Merkins – 10 (4ct)
Dips – 10 (4ct)

Mosey to basketball area:

Suicides – 30 seconds
LBC – 20 (4ct)
Suicides – 30 seconds
LBC – 20 (4ct)

Rinse & repeat until other group is done.

Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP

Circuit 1: Legs

1st cone 10 lunges in place
2nd cone 5 burpees
3rd cone 10 squats
4th cone 5 burpees
5 minute AMRAP

Circuit 2: Abs

1st cone 10 BBS
2nd cone 10 Russian twist (count only one side)
3rd cone 10 Hello Dolly (single count)
4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to where Shovel Flag and present the flag

Mosey to SP (Moses leading the way carrying the flag)

Mary

Russian Twist x20 IC
Flutter Kicks x30 IC
Captain Thors IC – Woodshack led
Boat / Canoe on Q

COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)

BOM
F3 has always been and will always be more than a workout. We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually. The PAX is unique in many ways, one being that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors. We are bound together under a high power for a greater purpose.

MOLESKIN
Alcoa will never be the same. The PAX came hungry, focused and ready for to push hard and get better…together! The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time. It was a honor to lead and be a part of this PAX. I have a feeling we are going to see some good things from these men.

Submitted by Cap’n Crunch