F3 Knoxville

Tag: Detention

Do…don’t offer

THE SCENE: Not raining but soggy like a cheap wet towel on the floor of hotel hot tub area
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15, SSIM x15 (side straddle- Iron Mikes), cherry pickers x5, 10 merkins

11s to warm up- merkins and CMU Curl-press-tris. 25yd run between

THA-THANG:
8 stations inside the tennis courts

  • CMU American Swings x20
  • Bear crawl to center and back
  • CMU Curls x20
  • CMU SQUATS X20
  • CMU overhead presses x20
  • CMU Tippy Toe walks to center & back
  • CMU Curls x20
  • CMU Tricep presses x20

After completing each exercise, run around perimeter of courts then grab CMU and move to next station. Repeat x3

Clean up with some balance planks and one lap with CMU above head, two laps without. As well as CMU LBCs x20, CMU Am Hammers x20, CMU Am Swings x25

MARY:
High and low flutter kicks x40
COUNT-OFF & NAME-O-RAMA
9 attending plus 3 Ruckers (Frosty, Moses and Littlefoot) gettin it done in the Park
CIRCLE OF TRUST/BOM:
A lot of times we tell ourselves that we don’t want to do something. Sometimes we just have to do it and not think about it. I did not want to get up this morning and work out, because my legs were so sore from the last few days. I force myself to take the Q so I would get up. I’m much happier because I did.

More importantly than that, there are several times in life when we feel like we should do something but we stop ourselves from doing it. When someone needs help we think to ourselves, I’m not qualified to do that, or I don’t know them that well to help them, that’s not my skill set etc. When people need help they don’t need people saying to them…call me if you need anything, or I’m here if you need me. Step in. Tell them, I’m coming by to help you on Tuesday….is that a good day? Or I’m bringing you a meal, what day is best. Or, let’s go have coffe and talk, how is Mon morning? No one wants to ask for help.

MOLESKIN:
Hard work was achieved by the PAX this morning. Not much chatter but we got it done
ANNOUNCEMENTS:
Prayers for scooters mother-in-law, Detention’s friend who suffered a stroke and a coworker who passed away. Prayers for those struggling with addiction and for Tweet-E to be a light for them. Praise for Tank’s coworker Trina, seeing some recovery from life threatening illness.

Cinco Ringo

THE SCENE: Sprinkly, HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Rockettes IC x 15
  • Toy Soldiers IC x 15
  • Twist your trunks Oyo
  • BA circ oyo
  • Merkins IC x 10
  • Colt 45’s

THA-THANG:
AMRAP – with CMU

  • Tap out Merkins x 5
  • Flamingo x 10
  • Clean and Press x 15
  • Lunge & Curl x 20
  • AM Hammer x 25
  • Hallelujah Run to the gate
  • Squats x 30
  • Rows x 💯
  • MARY:
    Colt 45’s
    COUNT-OFF & NAME-O-RAMA
    11
    CIRCLE OF TRUST/BOM:
    Strive for failure!!
    MOLESKIN:ANNOUNCEMENTS:

“Safety Patrol”

THE SCENE: 65 degrees and 100% Humidity
F3 WELCOME & DISCLAIMER: ✅
WARM-O-RAMA:
SSH x 12 IC

Merkins x 12 IC

Baby Arm Circles F/B x 12 IC

THA-THANG:
A. Partnered up and moseyed to backside of the Pound with CMU in tow. Partner A runs up the hill to the rock while Partner B completes the exercises and then rotate. Exercises:

300 Reverse Crunches w/ CMU

300 Overhead Squats (modified for time)

300 Presses (modified for time)

B. Moseyed to next station and completed the following:

Light Pole sprints/jog back while completing:

150 Merkins

150 Squat Jumps

150 Curls

C. Mosey back to AO and completed:

Hello Dolly’s x 10/12 (can’t remember, I was dizzy) IC

Ratchet led us in some on your side love handle eliminators…

 

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Talked to the PAX about the joy I have seen this week as I drop off my daughter at school. “New” safety patrol students for next year do the job with joy, fear, excitement, and a willingness to please. The “mentor” safety patrol offers advise and help and tips. It’s awesome. We need to be more like the safety patrol students- eager to try new things, eager to listen to the help being offered, eager to step out of our comfort zone. We need to be like the mentors- eager to offer sound advise and help. PAX challenged to either open car doors, mentor, or both and do it all with joy and excitement!
MOLESKIN:
Dudes got afternit today! It was cool to see the Rucker’s and hook up with them for the BOM!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mr. Spectacular and the Victory Lap

One comment

THE SCENE: 71 and muggy but we did not get mugged! Saw a Fox on the Ruck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Everything based on OCHO! Team OCHO won the HHH 10 hr race so why not celebrate it with reps of 8!

SSH x 8 iC

Rockettes x8 IC in a circle with Tank calling the cadence

Squats x 8 IC

Merkins x8 IC

Shoulder taps x8 ic

Mr. Spectacular x8 OYO . Mr. Spectacular is easy if you do one, but do LOTS and LOTS of them and they suck!. Put the CMU on the ground, feet on either side of the CMU, bend over and put your hand son the ground in front of your feet, walk your hands out until you are in the push up/plank position, do a MERKIN and walk your hands back to your feet, pick up the CMU and do a thruster. repeat that about 100 times and let me know how you feel, spectacular! Not……..
THA-THANG:

  • Partner up  and make a victory lap to the Matterhorn. Partner one Farmer Scurries(run or fast walk) with 2 CMU while P2 stays behind and does 8 merkins and 8 squat jumps. Once done P2 runs to catch P1. P1 hands off CMUs to P2 and P2 takes off while P1 stays back for 8 merkins and 8 sq jumps. You get it? Do this all the way to the Base camp of Matterhorn.
  • We had 28 so we stayed with our partner. P1 ran halfway up Matter horn and does 8 Big boys(incline) while P2 stays at the bottom and does 8 Mr. spectaculars. Switch out when P1 runs back. P1 now does Mr. Spectacular and P2 runs up and does 8 big boys
  • We do this with the goal of running up the matterhorn 8 times…imagine that, 8 times!
  • Well, due to time, I think we ran up the hill 5 times. Some may have ran 6 and some may have run 4. Either way, we kept moving and NO ONE stopped! Way to work men!
  • You all are Spectacular!
  • Partner up and complete the victory lap back to the AO. Again with P1 cmu farmer scurry and P2 does exercises. then run to catch and switch up….

MARY:
Just under 5 mins left for mary…

LBC x8 ic

Flutters x8 ic

Dollies x 8 IC

Proton Parkers x8 IC

Box cutters x8 IC

Plank the last 20 seconds

COUNT-OFF & NAME-O-RAMA
28 MR> SPECTACULARS where on hand for the Celebration of Team Ocho! 2 FNG, Fax and Flashback, welcome!
CIRCLE OF TRUST/BOM:
HIM ( High Impact man) or as Detention puts it. Humble Invest Mental. The acronym that I love and used it on TANK. he exuded ALL three this past weekend and really, the past several months, planning for the Hardship Hill event. Tank put himself last and his HUMBLE disposition was apparent(by the way, I know Tank pretty well and he is a SMARTASS too, LOL!!). He INVESTED himself for the sole purpose of raising money for OEW by dedicating a tone of time and effort into the Hardship Hill race. With the stresses of putting on such an event, he showed MENTAL toughness through out and never waivered on his attitude. Not to say deep down(like all of us) he was stressing a little, but he NEVER burdened anybody with his stresses about the event. He was always positive. Truly a HIM and I am proud to call him my F3 brotha but more importantly , my friend!
MOLESKIN:
Don’t be like Tank, be your self but take the “HIM” and apply it to your everyday actions. I know I need to! Love you guys!
ANNOUNCEMENTS:Tank, when the hell is the next one!? LOL!

Big 🏀 Biscuit

THE SCENE: 66 degrees, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 12 forward/back (4 ct)

Cherry Pickers x 10

A little this/that

Michael Phelps

SSH x 20 (4 ct)

THA-THANG

  • Big 🏀 Biscuit:  10 burpees, 20 merkins, 30 squats then 1 lap around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 4 laps around field; 10 burpees, 20 merkins, 30 squats then 3 laps around field; 10 burpees, 20 merkins, 30 squats then 2 laps around field; 10 burpees, 20 merkins, 30 squats then 1 lap around field.
  • Jack Rabbits circle around benches with dips, decline merkins, lunges while others finish

MARY:

Flutter kicks x 20 (4 ct)

American Hammers x 15 (4 ct)

LBCs x20

Boat Canoes

Hello Dolly’s x 20 (4 ct)

COUNT-OFF & NAME-O-RAMA

10 strong.  No FNGs

CIRCLE OF TRUST/BOM:
We make a living by what we get, but we make a life by what we give.