F3 Knoxville

Tag: Belding

Don’t Blame Me

THE SCENE: Cold AND  Clear 27 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC, Toy Soldiers x 20 IC, Cherry Pickers x 10 IC, IMP SQT Walkers x 10 IC, Windmills x 10 IC, Tempo SQTS x 10 IC, Seal Claps / OH Claps / OH Press / Chinooks (B) x 20 IC
THA-THANG:
Grab CMU’s for a Nascar Circuit to the Abutment:  RD 1-20 Bobby Hurleys, RD 2- 20 Iron Mike’s, RD 3- 20 Apollo Ono’s, RD 4- SSH til 6 is up.

Indian Run to back lot (back man does 5 SQTS then catches up

Partner up w/ 4 stations.  Pair completes 100 of each exercise. One partner runs a full lap while other is working on the reps.  Move to next station after all 3 exercises performed 100  x

  • Station 1:  Hand Release MKNS, PLank Jacks, Regular MKNS
  • Station 2: BBS, Crab Reachers, LBC’s
  • Station 3:  Squats, IMP Walkers, Shoulder Taps
  • Station 4:  Linges in Place, MTN. Climbers, Calf Raises
  • Jog Back to AO

MARY:
Flutters, Gas Pumps, Hello Dollies, Freddy Merc’s, Bruce Lee’s, Captain Thors
COUNT-OFF & NAME-O-RAMA
8 PAX- Natty, Spellcheck, Simmons, Fast n Easy, Gmail, BELDING!!!, Drop Zone, Biohazard
CIRCLE OF TRUST/BOM:
Don’t get defensive, own it
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bringing 300’s to 17 Hims

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves 

WARM-O-RAMA:  

  • 11 LBC forward
  • 10 LBC backwards
  • 10 Seal claps
  • 10 Overhead claps
  • 10 Chattanooga Cherry pickers
  • 5 Knoxville Cherry pickers
  • 20 Booyah merkins  with a buddy

THA-THANG:
300’s

  • The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins,  walked back together. Rinse & Repeat 10 times

Climb and tag

  • The PAX divided into two  units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

  • The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY:  the PAX got on their 6 and completed some core

  • 25 America hammer
  • 25 heels to Heaven
  • 25 Awkward turtles
  • 25 little baby crunchesCOUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Roman’s 5:1-5

  • Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
    Romans 5:1‭-‬5 ESV
    MOLESKIN:
    God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
  • ANNOUNCEMENTS: from Hands
    F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.

Naturbicentennial

THE SCENE: comfortable and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Manmaker, Thai Fighters (B) IC x 10, Tempo MKNS IC x 10, Tempo SQTS IC x 10, Windmills IC x 10, Toy Soldiers IC x 10, Chinooks IC x 10 (B), Nolan Ryans IC x 10 (B), SSH’s x 51
THA-THANG:

Partner Up

Mosey to Bank-  P1 bear crawl around ATM island while P2 runs around bank. Repeat 4 rounds and on 5th you run together then perform 10 manmakers all together

Mosey to Norm Hill:  p1 does BBS while P2 runs to top of hill, completes 5 Bobby Hurley’s and tags partner. Repeat 4 rounds then on 5th complete 10 manmakers then Bernie back up hill and do 5 more Bobby Hurley’s

  • Run to end of street and stop at end…perform 10 Froggy SqTS IC then all doe 10 Manmakers
  • Mosey down hill to Brickyard old coffee house.  P1 does MKNS while P2 runs to carwash and back (3/4 mile) repat x1.  Finish with 10 manmakers
  • Mosey to planters and like 11’s alternate 1 manmaker and tricep dips

MARY:
Supermans x 10 IC, Heel reaching crunchs x 10 IC, Bruce Lees x 10 IC, Gas Pumps x 10 IC, T plank arm circles x 10 IC (B)
COUNT-OFF & NAME-O-RAMA
Natty, Lizzy, Spellcheck, Fast n Easy, Charmin, Belding, Switchgrass, Gmail
CIRCLE OF TRUST/BOM:
You have a problem, you are NOT the problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It was Yesterday

THE SCENE:  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s, to the curb for some Rocky Balboa’s, then butt kickers half way down parking lot and the same thing back.
THA-THANG:
Mosey’d over to cardiac.  Idea was to carry a CMU with us the entire time and not let it touch the ground.  So, while group did rep counts of 20,05,10, and 5 Merkins and Jump squats at bottom, first and second bends, and top someone stayed at bottom and did curls and OH press with block.

Once completed we mosey’d back up cardiac to the front of the asylum.  Here we did 3 burpees at first light pole and then every third light pole.  HIM with the CMU did 3 OH presses at every 3rd pole.

Mosey’d to the bottom of Everest where there were 3 cones set up.  Cone suicides of 20,15,10 and then we did 5 reps at the bottom.  Exercises were 4ct flutters and dry docks.  Idea was to run to cone 1 and do 20 rep count then back down.  Next time run to second cone for 15 reps and back.  So on…

Once completed man with CMU led everyone up Everest.  Once at the top we mosey’d to Asylum building.  Man with CMU shouted out an exercise for PAX to perform while he ran up space needle.  Once he came back down he passed the CMU to the next HIM and they did the same.  Ran out of time before everyone made it up stairs.  Headed back to AO.

MARY:
Did a few Freddy Mercury’s for Kentucky
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Timothy 2:2

June EMOM Kraken

THE SCENE: 68 and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 15, Tempo Merkins x 10, Windmills 4ct x 10, 3 Burpees, 3 Burpees

THA-THANG: Kraken EMOM

Every minute on the minute work move to the next exercise.  After completing all 8 exercises run 1 lap and begin the Kraken again. (We made it through 4 rounds)

  • 1- Rope Throws
  • 2- Power Clean 50 lb sandbag
  • 3- Turkish Getups 20 lb kettlebell (Switch arms each round)
  • 4- Burpees
  • 5- Rope Waves
  • 6- Kettlebell Two Arm Swings 35 lbs
  • 7- Kettlebell Squat Push Pull 20lbs
  • 8- Box Jumps
  • Run a lap and start back at the beginning

MARY:
Bring Sally Up Bring Sally Down – Fragmented Burpees

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Belding, Smuggler, Scoutmaster, Swerve, Walt
CIRCLE OF TRUST/BOM:

Over the last couple of weeks I made my tour of Sweden and Germany. It was a work trip and definitely not a vacation.  Over the 8 days we stayed in 6 different hotels and caught just as many flights.  However, we were fortunate to have a friend and business acquaintance take us on a weekend tour of Stockholm.  One thing really stuck out from my conversation with Andreas.  He had once owned a gym and had competed in several triathlon type events in the past.  He brought up this idea of getting a group of men together and having a workout out at local park.  So of course I began to tell him about F3 and what we do.  Not sure if we are going to have a Sweden launch anytime soon, but I think this speaks volumes to the mission of F3.

In 2015 right after the birth of my second child I was running the greenways on my own, doing merkins, lifting rocks, and other stuff.  I thought, wouldn’t it be great to get some other guys out here and do this same kinda thing.  Anyway, my experience and Andreas experience aren’t unique.  The reason F3 has been successful is because it speaks to something in every man.  What ever that thing is might be hard to describe, but rest assured we’ve found it.