F3 Knoxville

Tag: Biohazard

Charles Bronson is better than Chuck Norris

THE SCENE: 70 Degrees and not fall like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x 25 Each Direction/Each Position (4ct)

Imperial Squat Walker x 15 IC

SSH x 40 IC

Overhead Clap x 20 IC

4 Burpee OYO

3 Burpee OYO
THA-THANG:

Mosey to back parking lot

Charles Bronson: 50 reps of exercise then sprint to first cone and bear crawl to second. Run back to start and begin next exercise.

  • SSH
  • Push-up
  • Burpee
  • BBS
  • Jump Squat

Mosey to AO

Operation Gothic Serpent: 73 wounded and 19 killed October 3-6, 1993

24 Body Builders IC – Straight through

19 Body Builders – One for each man killed

  • MSG Gary Gordon (MH, PH)
  • SFC Randy Shughart (MH, PH)
  • SSG Daniel Busch (SS, PH)
  • SFC Earl Fillmore, Jr. (SS, PH)
  • MSG Timothy “Griz” Martin (SS, PH)
  • SFC Matthew Rierson (SS, BS, PH)
  • CPL James Smith (BS w/Valor, Oak Leaf Cluster, PH)
  • SPC James Cavaco (BS w/Valor, PH)
  • SGT James Joyce (BS w/Valor, PH)
  • CPL Richard “Alphabet” Kowalewski Jr. (BS w/Valor, PH)
  • SGT Dominick Pilla (BS w/Valor, PH)
  • SGT Lorenzo Ruiz (BS w/Valor, PH)
  • SSG William Cleveland Jr. (SS, BS, Air Medal w/Valor, PH)
  • SSG Thomas J. Field (SS, BS, Air Medal w/Valor, PH)
  • CW4 Raymond Frank (SS, Air Medal w/Valor, PH)
  • CW3 Clifton Wolcott (DFC, BS, Air Medal w/Valor, PH)
  • CW3 Donovan Lee Briley (DFC, BS, Air Medal w/Valor, PH)
  • SGT Cornell Houston Sr. (BS w/Valor, de Fleury Medal, PH)
  • PFC James Martin Jr. (PH)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The men of Task Force Ranger went into Somalia as a team, fought as a team, and no one was left behind.


MOLESKIN:

ANNOUNCEMENTS:

48 Bottles of Beer

THE SCENE: warm, clear and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:   24 SSH IC, 24 squats palm to ground IC, 24 Heel rises IC on the curb, 24 Chinooks IC (B), 24 OH Claps IC

THA-THANG:

Ran to Ist TN Parking lot to do 24 Burpees jumping over median strip in between each burpee

Mosey to Football field to begin the 48 quest for Natty’s 48th Birthday & Partner Up:

  • Bear Brawls 48 yds then switch and repeat back to goal line
  • Wheelbarrow 48 yards, switch and repeat to goal line and do 48 BBS
  • Sprint 48 yds then do 48 Plank jacks
  • Sprint to goal line and do 48 Freddy Mercury’s
  • Lunge walk 48 steps then sprint back to goal line & do 48 Merkins
  • Duck Walk 48 yds doing Hallelujahs (arms OH)
  • Sprint to goal line and do 48 Mtn. Climbers IC

Return to 1st TN Parking lot and finish the remaining 24 burpee jumpovers

Mosey to AO

MARY:
24 Gas Pumps IC, 24 Flutter kicks IC, 24 Pretzel Crunches IC (B)
COUNT-OFF & NAME-O-RAMA
9 HIMS in attendance:  Natty, Simmons, Hamm, Fast-n-Easy, Fob, Biohazard, Oscar, Herbie & Snapper
CIRCLE OF TRUST/BOM:
Discussion on facing fears and letting people truly know and understand who you are, what you stand for and believe.  In today’s world we are surrounded by negativity and personal attacks.  Don’t hide under a shell, speak the truth and let go of the negative energy of fear and regret.
MOLESKIN:
Prayers for Natty’s mom’s husband’s health, Fast-n-Easy’s unspokens
ANNOUNCEMENTS:
Iron Pax Week 3 this Thursday

Have a Naturday (Don’t Mind if I do)

THE SCENE: Sticky, Muggy, and Warm for a beautiful Naturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbey’s, 11 T-Plank Arm Circles each direction IC (B), Cherry Pickers x 10 IC, Happy Jacks 5 sets IC, Tempo Squats x 10 IC
THA-THANG:
Mosey to the Rock Pile, Perform 5 Burpees then pick up a coupon

  • Indian Run w/ coupon to 1st TN Lot
  • Pick a partner and wheelbarrow the lot, then swap places & repeat
  • Bear Crawl the lot and return with crab walks, when complete Al Gore with coupon out in front until last HIM done
  • Mosey to Lifehouse lot w/ coupon and perform 20 Flutter kicks
  • Mosey to Norm Hill with a partner
  • P1 runs to top of hill and performs 3 8CT Manmakers while P2 does 100 BBS, 200 MKNS, 300 OH Press Squats w/ coupon, 400 Tricep raises with Coupon, 250 OH Arm SWING w/ Coupon while holding a squat
  • Run all the way back to rockpile to discard coupon
  • Run back to AO

MARY:
Gas Pumps x 10 IC, Flutters x 25 IC, Never Cross Dollies x 10 IC, Freddy Mercury x 20 IC.
COUNT-OFF & NAME-O-RAMA
14 HIMS, some of which chose the wrong size coupon/rock and lived to regret it
CIRCLE OF TRUST/BOM:
A little message about being true to yourself.  Why would you want to be anyone else, just be a better you.  You know yourself better than anyone.  Pick the parts you want to change or improve and share it with those around you who you love and trust.
MOLESKIN:
Word of Advice, always watch the Q before selecting your rock size
ANNOUNCEMENTS:Get ready for Wk 1 of the Iron Pax Challenge!

4 Corners With a Ring of Fire

THE SCENE: Light drizzle early, kinda sticky
F3 WELCOME & DISCLAIMER

The standard protocol


WARM-O-RAMA:
3 count Cherry Picker 10x, 1 burpee, Moroccan Night club 10x, 1 Burpee, Baby Arm Circles 10x, 1 Burpee, Reverse Baby Arm Circles 10x, 1 Burpee

THA-THANG:
Indian Run to and around perimeter of the large parking lot,

  • 4 corners (William Wallace per the exicon) setup, with CMU in the middle. even teams per corner start with 1 HIM spring to center and perform 5 reps of CMU cleans and spring back to team. Team performs their corners exercise per corner while taking turns sprinting to CMU Center. Once everyone has completed their turn the team then moseys to next corner and begins the new corners exercise while repeating the CMU sprint. corner exercises consisted of Squats, Merkans, Pickle Pumpers and Freddie Mercury.  Once all 4 teams completed all 4 corners The PAX meet in the middle, form a circle and hold an Al Gore. 1 VQ Him does a burpee and sprints around the circle while the PAX holds AL Gore position. Once around circle the next HIM does a burpee and sprints around. After about 4 -5 turns we modified and all HIMs began to perform the burpee with the next sprinter to make for an improvement to the drill. 10 count recover once all around the “ring of fire” and mosey back to the AO

MARY:
Judge Judy, Trolly, ribbed finished up with a nice variation of core destruction exercises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
researched scripture that applies to each F, Fitness, Fellowship and Faith

Fitness = Ephesians 6:11 & Proverbs 27:17

Fellowship = Ecclesiastes 4:9-10

Faith = 1 Corinthians 16:13, Romans 1:12 Romans 14:1 & 1 Corinthians 2:5

MOLESKIN:
Prayer request for Judge Judys wife and family
ANNOUNCEMENTS:
No additional announcements

Iron Sharpens Iron

THE SCENE: Overcast, 71°F, Feels like 72°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Squat Walkers 20x IC
  • LBAC 15x IC Forward & Reverse
  • Overhead Claps 20x IC
  • Little of this, little of that, some of these and som of those

THA-THANG:

  • Mosey to the back lot
  • Find a battle buddy
  • 4 rounds
    • 50 squats
    • 40 BBS
    • 30 Merkins
    • 20 iron Mike’s
    • 10 burpees
    • Run around the parking lot
  • Mosey to the front
  • Brickyard bear crawl with battle buddy
    • P1 Al Gore while P2 bear crawls to the opposite curb completes 5 merkins and returns, flap jack
  • 11s
    • Flutter kicks
    • Hammers

MARY:

  • Box Cutters 20x IC
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
FNG – Chuckie
CIRCLE OF TRUST/BOM:

Proverbs 27:17
As iron sharpens iron,
So a man sharpens the countenance of his friend.

As men we need to be pushed and challenged by other men. Each of us is iron, but that does not mean each of us is the same. You cannot sharpen a sword with another sword, you must sharpen a sword with a file. There are many times in our lives where we need to be the sword, being sharpened by the men around us, but we will also need to be the file to sharpen our brothers as needed. This process is not just physical, it includes mental and emotional aspects as well. At our AOs we all have different skills and abilities, we need to be willing to use those to lift up our brothers when needed, push and pull them along, and even be confrontive and abrasive as necessary to equip our brothers to be the leaders they need to be.

MOLESKIN:

As I take the AO Q over from A-Rod, I think over the past year and 8 months since I started attending F3 at the Brickyard. I am not the same man I was when I started. I am stronger physically yes, but also mentally and emotionally. I am willing to step into the hard leadership situations as a direct result of Qing a group of men in the gloom. I never thought a post on Facebook would change my life as it has, I am grateful that A-Rod took the chance to start the AO at Brickyard. He is a true HIM that has definitely impacted the men of Powell in a positive way.

ANNOUNCEMENTS:
IronPax Challenge 2019 – September workouts
Truckin to the Pound – Sept. 14