F3 Knoxville

Tag: Assfault

Be a Knife

  • THE SCENE: Mid to high 50s nice
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 10 baby arm circles in cadence
  • 10 reverse baby arm circles in cadence
  • 10 imperial walkers in cadence
  • 10 mountain climbers in cadence
  • 10 more mountain climbers in cadence
  • 25 SSH in cadence
  • mosey to top lot at start of greenway
    THA-THANG:
    Lap around the asylum stopping every 400m to perform 3 exercises then 6 calls exercise to do while the rest finishes
  • 5 hand release merkins
  • 10 Big Boys
  • 15 squats
  • Pax Choice

MARY:
Cat Gut led us in some Boat/canoe and then Waffle House hit us with some ATMs
COUNT-OFF & NAME-O-RAMA
20 Pax at the Asylum
CIRCLE OF TRUST/BOM:
The world is pushing cancel culture and throwing terms like toxic masculinity out there both of which are toxic and detrimental to our way of life. The world wants us Men to be like spoons, non-threatening and easy to administer the easy stuff. F3s mission is to reinvigorate male community leadership by planting small peer-led workout groups. We are called to be knives, sharp precise and protective. We are called to cut away detrimental aspects of our lives and those around us. We are called to protect our loved ones. We are called to be sharp in every aspect of our lives. Be a Knife!

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!

Lotta Tabata

THE SCENE: 58 degrees and raining slightly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence
THA-THANG:
4 10 minute Tabata circuits (1 min work/1 minute “rest”)

  • Step-ups with wall sits
  • Dips with planks
  • Squats (butt touches bench) with wall sits
  • Pull-ups or bench rows with hangs/planks

COUNT-OFF & NAME-O-RAMA
Assfault, Blindside, Stripped, Doubtfire, Snitch, Choir Boy
CIRCLE OF TRUST/BOM:
Time has a way of showing us what’s important! We only have a finite amount of time each day and on this earth. Are we making the most of it? Are we being intentional enough? Do we ask ourselves before we do anything “how is this going to benefit me and those around me?” If not then we/you should. Don’t waste your time time focusing on things that don’t drive you forward. Don’t invest yourself in others that don’t push you to be better. Don’t waste your God-given talents, time and treasures unless it’s to better yourself, serve others and serve his purpose!

ANNOUNCEMENTS:
Anniversary of The Equalizer on 4/2 with pre-ruck beforehand and coffeeteria afterwards.

Mental toughness

THE SCENE: 55 nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x baby arm circles in cadence

10 reverse baby arm circles in cadence

50 ssh in cadence
THA-THANG:
3 rounds 8 stations 1 minute of work :20 to bear crawl to next station

  • Burpees
  • Hello dollies
  • Bodybuilders
  • Freddy Mercuries
  • Burpee mountain climbers
  • Flutter kicks
  • burpees with 2 merkins
  • American hammers

MARY:
Pax answered the mental health challenge by saying “I’m great! You’re great!” Talked about a HIM that inspired them then knocked out 5 blockees
COUNT-OFF & NAME-O-RAMA
Assfault Kentucky, Simone, Cheat Sheet, Belding, Astro glide, Hot Tub, Tramp Stamp, Rainbow, Cat Gut, Cosmo 2, Hands, Fabio, Bunny, Worm
CIRCLE OF TRUST/BOM:
The Lord helps the fallen and those bent beneath their loads. Psalm 145:14

Guardrails=Consistency

THE SCENE: 56 degrees and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

25 SSH in cadence
THA-THANG:
Descending ladder of CMU reps starting at 17 and decreasing by 2 until you get to 1. After each round suitcase carry to end of lot and back

  • CMU swings
  • CMU front squats
  • CMU OH press
  • LBCs

MARY:
CMU stations 4 stations 1 minute each and overhead carry to next station: curls, step ups on CMU, lunges onto CMU, merkins on CMU
COUNT-OFF & NAME-O-RAMA
Cavalier and Assfault
CIRCLE OF TRUST/BOM:
Guardrails protect a HIM from the flux, which is the emotional reaction to the peaks and valleys that appear to with regularly throughout life. Bricks are daily habits that come together to form guardrails. Bricks are the DRP to get better each day! Maintain consistency and the bandwidth of the flux won’t have such high peaks and valleys.