F3 Knoxville

Tag: Butterfingers

Figure Eight

THE SCENE: Temp of 30 but felt like 24 (according to my weather app)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Windmills x10 IC
Cherry Pickers x8 IC
Mosey over to the track
THA-THANG:
We did a figure eight on the track. Starting about halfway down one of the straight sides you burpee broad jump about halfway across the field. Run to the cone on the other side and go halfway around the track doing the exercises at each cone (see below). When you get back to the starting point, bear crawl about halfway across the field and run the other half of the track to start again (making a figure eight!). Rinse and repeat for time.

  • Cone #1 – 30 Ankle Touches (2 Count)
  • Cone #2 – 20 Squats
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 10 Burpees
  • Cone #5 – 20 BBS

MARY:
Mosey back to the basketball courts. That’s all we had time for
COUNT-OFF & NAME-O-RAMA
4 Men this morning
CIRCLE OF TRUST/BOM:
Self Discipline has been on my mind a lot lately. I listened to the audio book Atomic Habits by James Clear recently and he talked about changing your identity. One example for me is that I want to complete two Motus triathlons this summer. My goal should not be to finish the triathlons, but to become a triathlete. When you change your identity, it changes how you do things. Now when I go to do something unhealthy, I think about whether or not a triathlete would do that. Because I am a triathlete and a triathlete wouldn’t do whatever it is I want to do, I don’t do it. This works no matter what your goal is. Want to quit smoking? Identify as a non-smoker. A non-smoker doesn’t smoke and that’s what you are, so you don’t smoke. Want to run a marathon? Then identify as a runner and do what runners do. So far it seems to be working for me!
MOLESKIN:
Today is Good Friday. Try to take some time to think about what that means to you. Happy Easter!
ANNOUNCEMENTS:
See the service opportunities channel in slack. If we have enough interest maybe even make one for Blount County? Let’s continue being HIMs outside of the gloom.

Mopping Puddles in the Oval Office

THE SCENE: Rain…a lot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH, Side lunge, Frankenstein, tempo squat, Little baby arm circles

THA-THANG:

 

  • Run to stairs and descend into 5 burpees
  • Run up stairs and run lap, reps at every start and end of straightaways (4 stops).

Exercises at stops:

  • Jump Squats- 1st stop
  • T-Muricans- 2nd stop
  • Imperial Squat Walkers- 3rd stop
  • Big Boy Sit Ups- 4th stop

rep count starts at 2 and increases by 2 every lap. 2-4-6-8-10-…..

  • Indian Run back to AO

MARY:
Flutter kick until time (1:30).
COUNT-OFF & NAME-O-RAMA
Had a guest pax posting from Ohio! Welcome, Carp, it was good to have you!
CIRCLE OF TRUST/BOM:
Praise God from whom all blessing flow …even on the gloomy, rainy days.

It didn’t get easier

THE SCENE: 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up?? Just mosey to the track.
THA-THANG:
First round starts with 1 rep of each exercise. Afterwards, run a lap around the track (.25mi). The rep count increases exponentially based on what round you’re on. Round 2 = 2×2 = 4 reps. Round 3 = 3×3 = 9 reps. Round 4 = 4×4 = 16 reps….. etc. Exercises are listed below.

  • Squats
  • Merkins
  • Monkey Humpers
  • Leg Raises
  • Side-tri-rise (each side)

MARY:

  • 20 BBS
  • ABC’s
  • LBC’s
  • Flutter Kicks

COUNT-OFF & NAME-O-RAMA
7 made it out for exponential fun!
CIRCLE OF TRUST/BOM:

Ecclesiastes 10:10 – If the ax is dull and its edge unsharpened, more strength is needed, but skill will bring success.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Running, Bear Crawls, and Legs Oh MY

THE SCENE:   41 out but we dont let no cold stop us. 

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian Run with 15 pound plate from Grindstone to Oval Office. The Pax was very pleased when they got handed the plate. Far better than a CMU. 5 Inch Worms once we got to the track.
THA-THANG:
Red Bachetta- 1 Rd- Pax started on goal line. Ran to yard marker and completed exercise as listed. Run back to start. Hold plank till 6 finished.

  • 100 Yrd Line- 100 SSH- 1Ct
  • 75 Yrd Line- 75 Mountain Climbers- 1ct
  • 50 Yrd Line- 50 LBC
  • 25- Yrd Line- 25 Merkins
  • 10 Yrd Line- 10 Burpees

No Mercy Mile-

Pax started mid part of near straight away. Jog to start of the turn on back side, bear crawl the full turn. Start Jog after turn to mid point of backside straight away. Mid point 25 Merkins. Jog to front side turn. Lunge full front side turn. Jog to mid point of front straight away. 25 Squats. Rinse and Repeat. We got about 1 and1/12 laps completed.

MARY:
One Round of Bruce Lee: 20 Reps- American Hammer, Leg Raises, LBC’s, Heel Touch, Crunchy Frogs, 100’s

BBS for time- 30 seconds to finish.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This month I’m trying to express more gratitude for the things i have in my life. While we all can be grateful for F3, what it has done for us and the PAX, i challenged the pax to think of other things we are grateful for.

  • Smuggler-My wife and the change she has made in my realatiohsip with my daughter. We have gone through some hard times, a lot due to my own bad relationship decisions. However my wife has come in and been an amazing force in my life and has made a world of difference.
  • Pinocchio- His son, being a new father has given him a new perspective on life.
  • Veep- His job and the the ability that has provided him to do things for his family.

Take time to let those around you know you’re grateful for them.

MOLESKIN:

ANNOUNCEMENTS:
Napster’s final two Q’s are on Friday and Saturday. We need to pack it out!

Lighting the Arsenal’s Cannons

THE SCENE: Low/Mid 30’s with some sunshine
F3 WELCOME & DISCLAIMER
This is F3, Stands for Fitness, Fellowship, and Faith
It is a FREE workout
I am not a professional
You are here on your own volition
I have no knowledge of any injuries or your fitness considerations
It is your individual responsibility to be safe and to modify exercises if you need to, we all do it
WARM-O-RAMA:

  • SSH – 15 (IC)
  • LBAC – F/B – 10 (IC)
  • Air Squat – 10 (IC)
  • Merkin – 10 (IC)
  • BBS – 10 (IC)

Active Warm-O-Rama – Ring of Fire:

  • While Pax are still in circle have everyone alternating between plank and Al-Gore. 1 Pax will run to the center of the circle and burnie back. Once they return to the plank position the next Pax member goes. Rinse and repeat until all Pax have run to the center and back.

** Have Pax number off by 1s and 2s. 1s will go with Drifter to the Baseball Field and 2s will go with Moses to the Football Field.

THA-THANG:

Baseball Field: Bleacher Work
5 Minute AMRAP:

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to Outfield:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 Seconds
  • BBS – 10 (4ct)

Rinse & repeat until other group is done

Football Field Work

Place cones at 10, 20, 30, and 40 yards. Pax will run to first cone, complete the exercise and run back. Then run to the 2nd cone complete the exercise, run back. 3rd cone exercise, run back. 4th cone exercise, run back. Rinse and repeat.
5 Minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 American Hammers (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to Shovel Flag and present the flag

The shovel flag is one of the classic symbols of F3. No matter where you are within F3 Nation, the Shovel Flag is the one true physical link that connects us all. Just like we leave no man where we find them, the Shovel Flag is portable so that it can be carried forward and shared with others.

This shovel flag represents Respect: respect for country, respect for those who hae served and currently serve to protect our freedoms, and respect for the other AO’s across F3 Nation where similar flags are planted ever week

It represents Hard Work: it bears witness to the blood, sweat, and tears of the men of F3 who gather together at some obscene early hour to get better physically while finding new mental limits. Men getting stronger, fit, and conditioned to handle life’s challenges – most of which are not physical at all – Hard Work

This flag also represents the lives of men being changed. Men are moving from being passive participants in life, to being present. Present in our families, present in our places of work and worship, and present in our communities.

Mosey to SP (Smuggler leading the way carrying the flag)

MARY:

We returned with a little extra time to spare so we decided to push through a few more variations of Merkins!

  • Regular Merkin 10(IC)
  • Wide Merkin 10(IC)
  • Dimond Merkin 5(IC)
  • 6” Crunch 10(IC)
  • Gas Pumps 15(OYO)
  • Ankle Touches 20(IC)
  • LBC for time!

COUNT-OFF & NAME-O-RAMA
48 Pax! Included (2) 2.0s and (1) FNG – Welcome ‘That Guy’
CIRCLE OF TRUST/BOM:

F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, But the one that is most important to remember is that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose. And I pray that this group of men will continue to lead they way in setting the example for others.

MOLESKIN:

ANNOUNCEMENTS: