F3 Knoxville

Tag: Biohazard

Get the Balance Right

THE SCENE: Cold, clear 32 degrees or so
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All with 2 Brix:  Tempo MKNS x 10, Tempo Squats x 14, IC x 10 each:  Seal claps, OH Press, OH Claps, Rows, Triceps Extension, LBAC’s (B)
THA-THANG:
Mosey to the track for the 1st time in Forever!

Run one lap around track

  • 1st & 10’s (Mkn’s & Burpee’s)
  • Stairs to do 11’s of Dips and Monkey Humpers
  • to field and hold Al Gore until all arrive
  • 50 BBS
  • return to AO

MARY:
All ex’s with a pair of BRIX:

Captain Thor’s 5 rounds,  Gas Pumps x 10 IC, Freddy Mercuries x 14 IC, Seal Claps Supine x 10 IC, Superman’s (I made it 1x with Brix and then said no…to finish out 10 IC). Fast & Easy was a trooper and the good ol’l Husker kept them the whole round
COUNT-OFF & NAME-O-RAMA
Fast & Easy, Herbie, Biojazard, Natty
CIRCLE OF TRUST/BOM:
Find your balance at work and home, challenge yourself to take on the real priorities…which likely are not the job
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
4 Year anniversary this Thgursday for Brickyard, please come and see the handoff

CMU fun

THE SCENE: Mist, 57°F, Feels like 56°F, Humidity 88%, Wind 3mph from SE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC forward and backwards
  • Little of this and that
  • Tempo squats
  • Leg stretches
  • SSH

THA-THANG:

20 min amrap
Bear crawl across parking lot
Farmer carry CMU back
44 CMU hammers
Farmer carry CMU back
Bear crawl across
44 burpees
Repeat till time
8 rounds
8 Shoulder press
20 Plank pulls
8 Swings
Run to gas station

MARY:

  • Flutter kicks
  • Hello dollies (Fast-n-easy)
  • Box cutters (Simmons)
  • BBS (Repeat)
  • Peter parker’s (Geppetto)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

In our jobs we sometimes do thing for the reason of “That’s the way we’ve always done it.” And sometimes that reasoning works it’s way into our home and spiritual lives. When we ask ourselves ‘Why’, what answer can you give? The why question has been put on front of me in multiple ways this week and honestly I couldn’t always give a reason. It made me realize how much of my life is on autopilot with the answer of because. It is time to change that. Ask yourself why throughout the day/week and see what answers you get.

MOLESKIN:

ANNOUNCEMENTS:

Racin’ for Respect

THE SCENE: Wet with a mild drizzle and mid-seventies, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Side Lunge stretch x 2 (B), Baby Arm Circles x 10 IC (B), Morroccan Night Clubs x 10 IC, Seal Claps x 10 IC, OH Claps x 10 IC, Tempo Incline MKNS x 10 IC on CMU, Dips x 10 IC on CMU
THA-THANG:
Nascar Bear Crawl racin’ around track.  Each cone you perform 5 Man makers and Lunge between cones at the curves.  3 total laps (brutal)

  • All Ex’s below with CMU:
  • Front SQT x 20
  • OH SQT x 20
  • Sumo Dead Lift x 20
  • Shldr Press x 20
  • Good Morning’s x 20
  • Kettlebell swings x 25
  • BBS anchor x 25
  • Sumo Deadlift High Pull x 20
  • Lateral Jumps x 20
  • Toe Taps single leg x 20 per leg
  • Box Jumps x 20
  • Around the World x 3
  • Supine Heel Taps x 20

MARY:
Prone Press Ups x 10 IC, Supermans x 10 IC, Flutter kicks x 50 IC, Hello Dollies x 20 IC, Captain Thors
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Simmons, Herbie, Biohazard, Oscar, Geppetto
CIRCLE OF TRUST/BOM:
Words of Wisdom from a 50 y/o and Nehum 1:7
MOLESKIN:
Natty gets respect officially
ANNOUNCEMENTS:
Be courageous

A bombastic time

THE SCENE:  65°F, Feels like 65°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x LBAC IC forward and reverse

10x Hand Release Merkins OYO

10x tempo squats IC

20x SSH IC

THA-THANG:
Grab a battle buddy for some BOMBS, while 1 runs, the other does the exercise

50x Burpees

100x Overhead Claps 4ct

150 Merkins

200 BBS

250 Squats

Mosey to the planters

11s – incline merkins to decline merkins

11s – step ups to lunges (both are left leg right leg, 1)

Mosey back to the AO

MARY:
5x Captain Thor’s

20x Hello Dollies

1min plank

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What is the purpose of F3?

Our mission it’s to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

One aspect of this is mentoring men in our group and our community. We have many young men in our lives that need guidance, encouragement, or just a man to talk to. Find those opportunities and start developing those relationships. The flip side of that coin is to find a mentor. Just like we need to pour into the lives of younger men, we need to have those men that pour into our lives.

MOLESKIN:

ANNOUNCEMENTS:
Hardship hill is coming up, we have obstacles to build.

IronPax Week 0 this Saturday.

Choose Your Hard

THE SCENE: Humid, Clear, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns IC x 50, OH Press IC x 20, Chinooks IC x 20, Morrocan Night Clubs IC x 20, Seal Claps IC x 20, Abby’s x 8 IC, Cherry Pickers x 10 IC, Windmills x 10 IC, SSH IC x 50
THA-THANG:
Mosey to track and start on end (2 laps each excercise performed each 1/4 track 2 reps, 4, 6, 8).  Person 1st to each 1/4 doubles the reps, 2nd place 1.5x, 3rd does normal reps, last place skips).  Plank or Al Gore after finish each 2 laps to wait for PAX,

  • Merkins
  • Absolutions
  • BBS

Start at End Zone-  25 yards crawl bears, jog bag, then 50 yards bear crawl, jog back, 100 yds of crab walkers, lunge back 50 yds then walk the rest.

return to AO

MARY:
Heels to Heaven x 10 IC, Flutter kicks x 20 IC, Gas Pumps x 20 IC

COUNT-OFF & NAME-O-RAMA
Spellcheck, Natty, Oscar, Biohazard, Boogaloo
CIRCLE OF TRUST/BOM:
Don’t excuse your inaction b/c the task is too hard, choose your hard and make it worth it
MOLESKIN:
Attempted to recruit John at coffeteria….will f/u.  Prayers for Boogaloo and his inner struggles, prayers to the dudes on the Go Ruck event today!
ANNOUNCEMENTS:
Please sign up for the Butterfly race on Aug 7th to support Geppetto in memory of Addie (join Team Addie)