F3 Knoxville

Tag: Compost

It’s actually above freezing?

THE SCENE: Mid 30’s….slight mist….perfect conditions compared to last week

F3 WELCOME & DISCLAIMER: F3 Disclaimer, no FNG’s

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squat IC x 15
  • Merkins IC x 20

THA-THANG:

Everest Circuit:

  • Mosey from AO to the bottom of Everest. Stopped on the way and did 5 Burpees OYO (mainly because we were all surprised by the lack of burpees from Proton’s Q yesterday)
  • All out up Everest stopping at the rock pile
  • Grab a rock (all exercises done with said rock):
    • 20 curls, 20 rows, 10 American Hammers
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Overhead Presses, 20 Squats, 20 Flutter Kicks (4 count)
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Tricep Pulldowns, 20 Lunges, 20 BBSU’s
    • Drop rock, run to Asylum stairs, and return to rock
  • Mosey the circle encompassing the Asylum, stopping for 20 Merkins OYO
  • Mosey down the road towards the bottom of Everest, stopping for 20 Pickle Pounders & 20 Hip Thrusters OYO
  • All out back up Everest to the rock pile. Rinse & Repeat all sets with the rock
  • Mosey back to the AO

MARY:
Only had 20 seconds left, so AMRAP LBC’s until time expired

COUNT-OFF & NAME-O-RAMA

6 HIM’s came out to enjoy this beautiful morning

CIRCLE OF TRUST/BOM:

“Never doubt in the dark what God has told you in the light.” – The Purpose Driven Life

It’s easy to feel like we’re growing in our faith when things are going well in our lives, but it’s also easy to revert back to our old selves when we’re “in the dark” or struggling through tough times. Those difficult circumstances/situations are the times that test our faith. And through the testing of our faith comes spiritual growth. The Word is Truth – in the light and in the darkness.

Intentional Beatdown

THE SCENE: Dark and chilly into a beautiful crisp TN sunrise over the water.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop x25 IC, -Monkey Humpers x10 IC, Baby Arm Circles F/R x10 IC, Side Straddle Hop x 25 IC

THA-THANG:
PAX form two lines and mosey to flag pole at by The Pavalion. Grab a battle buddy and AMRAP for 15 mins the following…

“AMRAP”

  • candlestick burpees (overhead clap at end) x10 reps
  • 10 pull-ups at baseball dugouts
  • 10 box jumps at playground area

PAX circle up and do 20 squats IC and head to AO…Once at AO split up 11 PAX on both sides of AO for spacing purposes and complete the following…

“BEAR W/ ME”  Complete this circuit 3 times

  • Bear crawl 12 yards to cone and do 20 Pickle Pounders
  • Bear crawl 12 yards to next cone and do 20 Merkins
  • Bear crawl 12 yards to next cone and do 20 Squats
  • Bear crawl 12 yards to next cone and do 20 Carolina Dry Docks
  • Bear crawl 12 yards to last cone and do 20 Flutter Kicks on a 4 count

PAX Circle up and complete 25 Side Straddle Hops IC and mosey to bottom of Baby Hill with their battle buddy…

“Baby Hill Pain” PAX complete 4 rounds of the following

  • Partner A sprints the hill and does 25 Derkins while Partner B awaits at bottom jumping rope.  Partners interchange.
  • Rounds 1 and 3 PAX do Derkins
  • Rounds 2 and 4 PAX do Incline Merkins

PAX mosey to AO and circle up…

MARY:
Hello Dolly x20 IC, American Hammer x20 IC, Pickle Pounders x12 IC, Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
22 PAX Count & 0 FNG’s
CIRCLE OF TRUST/BOM:
Everyone wants to make New Year’s resolutions and those imo are pointless.  Resolutions are a hopeful map that leads to disappointment.  As HIM’s at home, work, our workouts, etc. we have to focus on intentionality and specific goals to have the right direction toward our purpose as leaders in our respective homes and environments.
MOLESKIN:
Quick Picture
ANNOUNCEMENTS:
Cofeeteria announcement

Post Christmas Goo Burn

THE SCENE: 27°F and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x25 (IC)
• Imperial Walkers x20 (IC)
• Burpee x5 (OYO)
• Cherry Pickers x20 (IC)
• Merkins x20 (IC)
• Squats x20 (IC)
Mosey to upper loop

THA-THANG:

The Barkley Marathon
Cones are spread out around the upper loop. Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.
· Cone 1 – Dry Docks x20
· Cone 2 – BBS x30
· Cone 3 – Mosey down the hill and back up
· Cone 4 – Merkins x30
· Cone 5 – Squats x30
· Cone 6 – Flutter Kicks 4ct x30
· Cone 7 – Sprint to the Front Door
· Cone 8 – Smurf Jacks x30

MARY
• Hello Dolly x20 IC

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

Find Comfort in God, even in the midst of the cold and gloom.

“Comfort, comfort my people, says your God. Speak tenderly to Jerusalem, and cry to her that her warfare is ended, that her iniquity is pardoned, that she has received from the Lord ‘s hand double for all her sins. A voice cries: “In the wilderness prepare the way of the Lord; make straight in the desert a highway for our God. Every valley shall be lifted up, and every mountain and hill be made low; the uneven ground shall become level, and the rough places a plain. And the glory of the Lord shall be revealed, and all flesh shall see it together, for the mouth of the Lord has spoken.” A voice says, “Cry!” And I said, “What shall I cry?” All flesh is grass, and all its beauty is like the flower of the field. The grass withers, the flower fades when the breath of the Lord blows on it; surely the people are grass. The grass withers, the flower fades, but the word of our God will stand forever.”
‭‭Isaiah‬ ‭40:1-8‬ ‭ESV‬‬
http://bible.com/59/isa.40.1-8.esv

MOLESKIN:
Happy Birthday Charmin, and we are praying for you Compost. Thanks for being humble and honest.

Traditions

THE SCENE: 50 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH
THA-THANG:
Loop Course w/ 4 Stations

  • BBSU
  • Merkins
  • Squat Jumps
  • Decline Merkins

10-9-8-7-6-5-4-3-2-1 reps. Loop was approximately .6 mile. Rinse and Repeat in full effect.

MARY:

COUNT-OFF & NAME-O-RAMA
27
CIRCLE OF TRUST/BOM:
Repeat the good things in life. Today’s workout was the exact same format as yesterday’s workout at the Big Ball. Traditions are important this time of year. Keep them. Family and friends are important- Love them.

MOLESKIN: 

The PAX came in strong this morning- ready for the weekend and eagerly awaiting the arrival of Ole Saint Nick. 27 strong pushed their way through the pain. Shoutout to Woodshack for just being Woodshack- settled in with the FNG and brought some BBQ sauce to boot! Shoutout to Zygote. I stole his Q from yesterday- it was a good thing so why not repeat it?

Announcements:

Merry Christmas! For unto us a child was born!

 

With Friends like these….

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

MARY:
Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm,  Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

BOM:
First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin:  it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.