F3 Knoxville

Tag: Crab-Legs

The Taxman Cometh

THE SCENE: Weather was nice, around 50 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with 20 SSH on 4ct, Tie Fighters x10 4ct L and R, Imperial Walkers x10 on 4ct, A little this and that, Some regular stretching, Cherry Pickers x6, Tempo Merkins x10 on 4ct, Plank Jacks x10 on 4ct
THA-THANG:
No Mosey, we put in work at the lot.  The idea was 1 minute of exercise, 1 minute of suicides.  End result was 24 minutes-12 minutes of exercise and 12 of suicides

  • 1 Min Merkin
  • 1 Min Suicide
  • 1 Min Plank Jacks
  • 1 Min Suicides
  • 1 Min Jump Squats
  • 1 Min Suicides
  • 1 Min Peter Parkers
  • 1 Min Suicides
  • 1 Min LBC
  • 1 Min Suicides
  • 1 Min Dry Docks
  • 1 Min Suicides

Rinse and Repeat

Once Second Set was done mosey to Tail of the Dragon- Lunge to Light Pole, Then Bear Crawl to the next…Repeat to the top of the hill.  Then 20 4ct LBC’s and back to AO

MARY:
Had enough time for 20 4ct Freddie Mercury
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about what it means to be a true friend and what the scriptures tell us about it.  We are called to transparency and consistency.  We are to bear each others burdens (Galatians 6:2) Should be there through thick and thin (1 Thessalonians 5:11) sharing their goods  and their lives with each other if there is need (Hebrews 13:16) Friends must encourage each other through honor and affirmation (Romans 12:3-6) They are to identify and call out one another gifts, strengths, and abilities.  They are to build each other up in faith through common worship.

-Taken from Tim Keller’s “The Meaning of Marriage”

This is our calling.  Our job as brothers doesn’t stop when we break the COT and get in our cars and go home.  It’s an every day effort of growing friendships and being there for each other.  Pointing each man back to our creator.

Be a Knife

  • THE SCENE: Mid to high 50s nice
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 10 baby arm circles in cadence
  • 10 reverse baby arm circles in cadence
  • 10 imperial walkers in cadence
  • 10 mountain climbers in cadence
  • 10 more mountain climbers in cadence
  • 25 SSH in cadence
  • mosey to top lot at start of greenway
    THA-THANG:
    Lap around the asylum stopping every 400m to perform 3 exercises then 6 calls exercise to do while the rest finishes
  • 5 hand release merkins
  • 10 Big Boys
  • 15 squats
  • Pax Choice

MARY:
Cat Gut led us in some Boat/canoe and then Waffle House hit us with some ATMs
COUNT-OFF & NAME-O-RAMA
20 Pax at the Asylum
CIRCLE OF TRUST/BOM:
The world is pushing cancel culture and throwing terms like toxic masculinity out there both of which are toxic and detrimental to our way of life. The world wants us Men to be like spoons, non-threatening and easy to administer the easy stuff. F3s mission is to reinvigorate male community leadership by planting small peer-led workout groups. We are called to be knives, sharp precise and protective. We are called to cut away detrimental aspects of our lives and those around us. We are called to protect our loved ones. We are called to be sharp in every aspect of our lives. Be a Knife!

They that wait upon their partner

THE SCENE: Clear, upper 30s, nice view of the moon. Not too many cool mornings like this left this season!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Windmills x10 IC

THA-THANG:

Everyone grab 2 CMUs each and farmer carry to the Cloud

Today’s workout is Ruck-Friendly. We have 8 stations, each with a Workout and a Wait. Each Workout has a Ruck and Slick option.
Battle Buddy up, spread out, and attack the stations. While one partner does Workout, other partner holds the Wait. Then switch.
Once both partners have done the Workout, farmer carry to the next station.

Stations:
Knees to Chest (from plank position, feet in swing, pull knees to chest)
Ruck: x20 / Slick: x25
Wait: CMU Rifle Hold

Weighted Squats x15
Ruck: Ruck on, hold 1 block / Slick: Hold 2 blocks
Wait: Canoe

8-ct Body Builders
Ruck: x8 / Slick x10
Wait: Al Gore

Step-ups x10 each leg. Use one CMU on bench to add step height.
Ruck: Ruck on / Slick: Hold block
Wait: Plank

Curls x25
Ruck: Curl CMU or ruck / Slick: Curl CMU
Wait: Rifle Hold

Bench Lunge x5 each leg.
Ruck: Wear ruck / Slick: Hold block
Wait: Canoe

Merkins
Ruck: x15 / Slick x25
Wait: Al Gore

Swings
Ruck: Swing CMU or ruck / Slick: Swing CMU
Wait: Plank

After completing circuit, farmer carry out to the end of the parking lot and back, then repeat circuit.

After second circuit, time’s up! Return CMUs to the pile

MARY:
Out of time today.
COUNT-OFF & NAME-O-RAMA
10 strong this morning!
CIRCLE OF TRUST/BOM:
The wait portion of this morning’s Thang reminded me of Isaiah 40:39:
Yet those who wait for the Lord
Will gain new strength;
They will mount up with wings like eagles,
They will run and not get tired,
They will walk and not become weary.

Obviously, we didn’t gain new strength waiting on our partner this morning, at least not in the short term. But “waiting” in this sense is not about sitting around and twiddling your thumbs until something happens. It’s trusting, hoping, listening, watching for Him to speak or move, and then obeying. In this, you will find you have the strength you need to do all things through Christ.

MOLESKIN:
Good luck to Lebowski on the GORUCK Basic in Asheville this weekend! Hopefully today was some prep for the welcome party…
ANNOUNCEMENTS:
Thanks for supporting Street Hope TN this month!

Love Thy Neighbor and Dora

THE SCENE: Breezy but nice…around 50 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 on 4count, Tie Fighters L and R x 10 on 4count, Imperial Walkers x 10 4count, 10 4count Plank Jack, 10 4count Tempo Merkin, 6 Cherry Pickers….
THA-THANG:
Mosey to Field and Hill off the dragon and partner up for DORA’s

Split 50 BURPEES, 100 MERKINS, 150 FROGGY SQUATS while partner 2 runs up the hill for 5 single count SSH’S

Mosey to Overlook: One Right side bear crawl in between trees (6 Peter Parker’s at tree) all the way to center

On Left side Lunge in between trees (6 squats at tree) all the way to end…Mosey back to tail of the dragon

Caught Route 66 on the way down the dragon doing 4ct LBC’s on the way down.

Mosey back to the AO

MARY:
Time left for 20 4count American Hammers, 20 4count Hello Dolly’s, 20 4count Freddie Mercury, and cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about Christ’s charge to us to Love our Neighbor:

“Do not waste time bothering whether you ‘love’ your neighbor; act as if you did. As soon as we do this we find one of the great secrets. When you are behaving as if you loved someone, you will presently come to love him.”

― C. S. Lewis, Mere Christianity

To truly love is more than a feeling.  It’s an act.  Emotions come and go.  If we act out love, we become what Christ intended us to be.

 

 

Happy Birthday Bon Jovi

THE SCENE: Not too bad…about 36 degrees with no precip at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 20 SSH on 4ct, Tie Fighters R and L x10 (in honor of Code Brown’s presence and addition to the lexicon) Tempo Merkins x10, Plank Jacks x10 4ct, Cherry pickers x6, Mosey to CMU pile for 25 curls in cadence.
THA-THANG:
Ditched the CMU’s for CMUesday and headed up to the overlook for a circuit of the following: (While Listening to the Birthday boy Jon Bon Jovi)…

10 Exercises, 25 Reps, 4 Rounds=1,000 reps of

  1. merkins
  2. squats
  3. dips
  4. LBCs
  5. Lunge -Left Leg
  6. Shoulder Taps
  7. Lunge-Right Leg
  8. Freddie Mercury
  9. Mtn. Climbers
  10. Dry Docks

RUN A LAP up to Asylum building and back.

MARY:
Had time for a few Captain Thor’s then recover

CIRCLE OF TRUST/BOM:
Today is Dr. Seuss’s Birthday so I ended with a quote from him:

Life’s too short to wake up in the morning with regrets.  So, love the people who treat you right, forgive the ones that don’t and believe that everything happens for a reason.  If you get a chance, take it.  If it changes your life, let it.  Nobody said it would be easy, they just promised it would be worth it.