F3 Knoxville

Tag: Airborne (Chase Perkins)

Moving day (Extra Heavy)

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: No Treble (Drake Vilendrer), Lucille (Austin Williams), Wingman (Maverick Gregory), Airborne (Chase Perkins), Super Soaker, Mo’Raka
FNGs: 1 Mo’Raka
COUNT: 7
WARMUP: SSH, Tempo Merkin, Tempo Squat, LBC’s. KCP’s, LBAC-f, LBAC-b, more shoulder, Windmills, High Knees
THE THANG: Strap on your ruck and grab a CMU and Mosey to the slide where the 80lb body bag awaits, circle up. One PAX climbs the slide with the bag, slides the bag down first, then slides down himself, carries the bag to the next man, Rinse & Repeat, the PAX not on the slide are curling CMU’s. Repeat for three rounds.
Mosey to the waters edge where the 100lb sand medicine ball awaits. Same cycle, only one PAX pushes the med ball up the ramp and back down while the rest of the PAX are performing bent over rows. Everyone pushes, then we move.
Mosey to the playground where we ditch the rucks and CMU’s. Every PAX completes 20 squats with the 80lb bag on back rack. The other PAX are holding Al Gore and cheering on the man holding the bag.
MARY: Mosey to the flag
ANNOUNCEMENTS: Airborne on Q at rampart tomorrow, 6pm OTB at Birdhouse on Thursday, Biohack brings ultimate frisbee on Saturday.
COT:

Lieutenant Dan!

AO: rampart
Q: Lucille (Austin Williams)
PAX: Stetson (Cayden Emory), Airborne (Chase Perkins), Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Lucille (Austin Williams), Piston (Ralton Emory), Runaway Bride (Seth Strahan), Skeletor (Tyson Canup), Wingman (Maverick Gregory), Porthole
FNGs: None
COUNT: 12
WARMUP: 10 CMU swings, 10 Shoulder to shoulder, 5hand release merkins, 10 wide Squats, 4 Knoxville Cherry pickers, shoulder blast
THE THANG: 5 rounds of forward raises followed by over head presses, isolated curls, extensions, flat bench. All seated. Alternating 10,15,20,25 rep count rotating each round. Final round everything 30 reps to equal 100 of each. Then bent over rows/ Big Boy 11’s starting at the 5/6 halfway point.
MARY: CMU V sit hot potato
ANNOUNCEMENTS:
COT: A Little Fellow Follows Me.

Riverfront park OTB

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Lucille (Austin Williams), (Binks) Caleb McDaniel, Airborne (Chase Perkins), Outnumbered (Daniel Hildebrandt), Eric Cruz (Spielberg), Wingman (Maverick Gregory), None… YET
FNGs: None
COUNT: 7
WARMUP:
SSH x20
Tennessee rocking chair x 10
Knox cherry picker x 10
Willie Mays Hayes x 4
Shoulder circuit
THE THANG:
Pair up
This is beatdown is called a Dora as in Dora the explorer

1 PAX will explore while the other PAX works
When the explorer returns they will switch places

1st exercise is, 200 Dips
1st explore is mosey to the playground for two burpees and mosey back
Rinse and repeat until finished

2nd exercise is 100 decline merkins
2nd explore is mosey to tracks and back
Rinse and repeat until finished

3rd exercise mosey to playground

As a pair split these exercises

200 air squats
200 monkey humpers
200 LBC’s
200 toe merkins

MARY: mosey back to flag
ANNOUNCEMENTS:

Wednesday we have the honor of ushering in some well earned respect for a man who has been out here pushing us hard. Piston’s 50th birthday Q is Wednesday, you won’t want to miss it.

-Thursday 6PM OTB at Roane County Park join if you can. The men of Rockwood need F3 just
as much as the men of Harriman.

-Forg3 retreat September 22-24 $110 per man. If you want to go and can’t afford it let me know. There are a few scholarships available.

COT:
We are three-part beings, created with a body, soul, and spirit. Our bodies are designated as the temple of the Holy Spirit, of which we are to be good stewards. Many Christian men are buttoned up in most areas and seem to have their “house” in order—with the exception of their physical bodies. The “body” compartment—labeled physical strength, capability, and fitness—of our segmented lives is often overlooked. Savage warriors aren’t physically flaccid or weak. Protecting and providing for our families, as well as for others who are less capable, requires our commitment and dedication to maintaining optimal physical health and competency.

Not only are we called to cultivate physical resilience, but we are also responsible for maintaining purity and dominion as an act of worship. Purity requires abstinence from the defilement of our bodies in the form of lusts of the flesh. Our role as warriors requires consideration of the spiritual implications attached to our physical sin and immorality. Warriors also understand that obedience and discipline are essential to stability and consistency. Resisting temptation and denying fleshly desires outside of the marriage covenant is a crucial component of the savage warrior’s orders and directives.

“Flee immorality. Every other sin that a man commits is outside the body, but the immoral man sins against his own body. Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price: therefore glorify God in your body.”
‭‭1 Corinthians‬ ‭6‬:‭18‬-‭20‬ ‭

“Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship.”
‭‭Romans‬ ‭12‬:‭1‬ ‭

[f3knoxvillemain] F3 in the NUDE

AO: f3knoxvillemain
Q: Mermaid (Bradley Roberts) , slappy (Nathan Evers), KickFlip (David Greer)
PAX: Eliza (Kevin Parrott), Pele (Jon Lindberg), Lilydipper (John Neece), Skeletor (Tyson Canup), OnStar (Arthur Dias), Pusher, Lucille (Austin Williams), Scott McGuire (Cinco), Airborne (Chase Perkins), Mathlete (Jacob Platfoot), Ocho (Matt Hudson), Chris Poetzel (Mustard), slappy (Nathan Evers), Monstar (Josh Sparrow), Waxjob (Josh Brady), Abacus (Erik Ella), Daniel Callis – Anchorman, Caveman, KickFlip (David Greer), Outnumbered (Daniel Hildebrandt), Butterknife, Sparkler (Brian Pitstick), Windex, Mermaid (Bradley Roberts), Google(Tim Dugas), I-Beam (Ryan Gerken), Smoky (Raymond Hale), Twitch, Port Hole
FNGs: 1 Port Hole
COUNT: 30
Warm up (all 4 ct except for things on own)
(Get in ankle deep water)
reach for the sky/cherry picker combo (3 cad)
Hairy Rockets (10 cad)
Catalina wine mixers (10 on own)
Tempo Merkins (10 cad)
Big boys (10 on own)
American hammer (10 cad)
Flutter kicks (10 cad)
(move to deep water)
SSH (10 cad)
Squat jumps (10 cad)
Burpees (5 on own)

We then divided into three groups to hit the following three stations where we budgeted about 10 minutes per station.

LOG PT
Review the approach and the positions (Ready, right shoulder, left shoulder, waist, chest, sitting, overhead)
2 groups w 2 logs
1st group carries log out and around the float and 2nd group stays on beach doing log workouts. When 1st group returns they do log workout and 2nd group carries around float. This is the workout pattern.
workouts (shoulder to shoulder OHP, squats, good mornings, big boys, OH hold, and squat thrusters)

Volleyball station looked like this;
Bobby Hurleys – 20, run, 15, run 10
Sharks and Minnows, Round 1: Sharks bear crawl – minnows crab walk
Hand release merkins – 20, run, 15, run 10
Sharks and Minnows, Round 2: Sharks lunge walk – minnows broad jump
Hello dollys (4ct) – 20, run, 15, run 10
Sharks and Minnows, Round 3: Sharks frog jump – minnows army crawl
Set of 7s – dive bomber and BBS

Bucket Challenge Relay
divide into two teams, that worked out to two teams of four. One man carried a 5 gallon bucket full of water from the lake to a 45 gallon trash can. Only one team member could carry at a time. While he was carrying, two members held a 5 gallon bucket full of water while the 4th member did waterlogged merkins. They ran a relay in this fashion until the trash can was full.

After the relay was won or lost, we got into the water and did a race to the buoys. And finally did some Big Boy situps and some carolina dry docks where you had to dunk your face underwater to perform the exercise.

We moseyed back to the volleyball pit for some old fashioned tug of war. This was with the team you rotated with, and no shoes and gloves in deep sand left no advantage, and was quite fun.

The Mary consisted of an ab exercise of 10 reps, followed by 10 merkins. We did about 5 rounds of this before going back to the lake and do an out and back race to the buoys and back. Time was called and we got into the COT.

The COT was about being vulnerable. Working out in the “nude” with no gloves, no shirt, and no shoes leaves you exposed. I issued a challenge to the men of F3 Knoxville to be vulnerable and share times of vulnerability with the group. Sharing these types of stories endear ourselves to one another, and my experiences could help others going through similar situations. I then shared about a dark time in my life where I lost two jobs in one year, but how in hindsight that was one of the best things to ever happen to me. We then closed in prayer and ate a great breakfast provided by the Dog Pound (Google, I-beam, & Smoky).