F3 Knoxville

Tag: Drifter

Crumpet Repeats

THE SCENE: Balmy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop

Cherry Pickers

Little baby arm circles

Grab a CMU and mosey to Mt Crumpet

THA-THANG:

  • 10 Burpees
  • Sprint up Crumpet
  • 25 CMU Bent Rows
  • Sprint up Crumpet
  • 25 CMU Tricep presses
  • Sprint up Crumpet
  • 25 CMU Curls
  • Sprint up Crumpet
  • 10 Imperial Squat Walkers
  • Sprint up Crumpet
  • Take a lap around the pond

 

  • Rinse and Repeat

MARY:
1 minute flutter kick with CMU presses
COUNT-OFF & NAME-O-RAMA

8 pax including one FNG (Double Tap)

CIRCLE OF TRUST/BOM:
Talked about struggles and how they sharpen us. Shared the video “Good” from Jocko Willink.

Pain on the Plateau

THE SCENE: 63 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x8
Hip Flexor stretch for about 30 seconds each side
Mosey over to the plateau of pain
THA-THANG:
12 cones set up across the plateau of pain. Start by running to the furthest cone and doing 5 bbs, then run back to the fist cone and do one bodybuilder. Then run to the second to last cone for 6 bbs and back to the first cone for 2 bodybuilders and so on until you get to 16 bbs and 12 bodybuilders.

Total reps for one round = 78 bodybuilders and 126 bbs.

Once you finish that round, do the same thing with 4 count flutter kicks and squat jumps.

MARY:
Mosey back to the AO for about two minutes of Mary. Started with 15 boxcutters IC followed by 20 WWII sit-ups OYO and finished with about 15 seconds of LBCs.
COUNT-OFF & NAME-O-RAMA
7 men showed up this morning
CIRCLE OF TRUST/BOM:

I used to rely heavily on motivation. I watched a bunch of videos for motivation in my workouts, my job, basically every aspect of my life. I realized after watching a video by Jocko that motivation was not what I needed, it’s discipline. Motivation is fleeting. It can only keep you going for so long. Discipline is for the long term and keeps us going even when we don’t want to do something. It’s still difficult to exercise discipline in my life, but I am trying and celebrating the small wins each day.

MOLESKIN:

ANNOUNCEMENTS:
We started going to Vienna after Saturday beatdowns again. Everyone is welcome! Right after the beatdown until people need to leave. Not required to workout to join us for coffee.

Sprint Work with a Suicidal Finish

THE SCENE: Mid 70’s with a welcomed breeze on the football field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up jog to the football field. Just over .5 miles

The Thang:
Sprint Work with a Suicidal Finish:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
    • Jog laps around the field for the 6

Mary:
1 Round OYO:
(10) Ankle Touches
(10) BBS
(10) LBC

B.O.M.

Winners Focus on Winning. Losers Focus on Winners.

How much better individuals could we be if we took the energy focused on others in envy and spent that time reflecting on ourselves? Do not compare yourself to others, focus on you bettering you. This will bleed into the men around us and to those we impact day to day.  Stop dwelling over others and spend that time in reflection and prayer of how you can become better for you and those around you!
Galatians 6:4-5: Let each person examine his own work, and then he can take pride in himself alone, and not compare himself with someone else. For each person will have to carry his own load.

 

Triple Dora w a side of Frisbee

THE SCENE: 70s maybe
F3 WELCOME & DISCLAIMER

quickly
WARM-O-RAMA:
SSH x20 IC 4 ct

Merkins x10 IC 4 ct

Imperial Squat walkers x26 4 ct IC( waiting on FINS) 🙂

Yog to the baseball field for a quick game of Whamo lunge( chuck the frisbee, sprint to frisbee while its in the air. once it lands, lunge the rest of the way) x5-6 times
THA-THANG:

Triple Dora

  • Group 1 on one end, group 2 on the other end of the grinder, with group 2 running from one end to another to start. Once group 2 gets to one end, they relieve that pax at that end and the next group runs to the other end. keeping running back and forth switching sides but doing exercises on each end . Group of 3 pax will keep count dora style as they run and switch out on each end. Rounds were as follows
  • Round 1, 300 merkins on one end and 300 rows on the opposite end
  • Round 2 300 froggie squats on one end and 300 sprinter sit ups on the other end
  • Round 3, 300 CMU curls on one end and 300 CMU tris on the other end
  • If all pax were equal and time permits to finish, you would have done 100 reps of each exercise

MARY:
CMU futters x20 IC, 20 CMU presses x20, CMU LBCs x20

CMU Flutters x10, CMU presses x10, CMU LBC x10

Peter parkers until time
COUNT-OFF & NAME-O-RAMA
17 pax rocked it  and overcame some of the confusion of trying to a triple dora with the wrong amount of numbers…
CIRCLE OF TRUST/BOM:
I had a word on Gossip, the triple Filter by Socrates but more important, I wanted to pray and be present for Mr. Rogers and his family and think about celebrating life. Garrett passed away a year ago yesterday. Celebrate life, its short and not guaranteed. Keep grinding! I know Mr. Rogers is!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora Explores Springbrook

THE SCENE: Beautiful morning, rain subsided shortly before 7am, 76 degrees
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness, Fellowship, and Faith. Practice social distancing and other COVID precautions. Modify and needed. I am not a professional nor doctor. Push yourself.

WARM-O-RAMA:
15 SSH in cadence.

8 Cherry Pickers in cadence

10 Imperial Squat Walkers in cadence

THA-THANG:
PAX moseyed on over to a nice hill (approximately 50m with a ‘break’ halfway). Upon the way we traveled through the dangerous ‘path of fallen PAX’, which claimed two a few weeks back. All made it through successfully. Upon arriving to the hill, we completed a modified Heartbreak 1,2,3, renamed more appropriately to 808’s and Heartbreak after the Kayne West album

808’s and Heartbreak

  • 200 Squats
  • 2 Body Builders
  • 200 WWII
  • 2 Body Builders
  • 200 Gorilla Humpers
  • 2 Body Builders
  • 200 LBC
  • 2 Body Builders

While partner was working, the other would sprint to the top of the hill, complete 10 single count Iron Mikes, and return to switch. Rinse and repeat until everyone completed. Return to the AO.

CMU Dora arm circuit

  • 100 Curls
  • 100 Bent Rows
  • 50 4-ct Flutter kicks with a 2 presses in each 4 count
  • 100 Dips (no CMU)

While the partner was working, the other ran to the other side of the AO (30m) for 15 dips and returned. Rinse and repeat.

MARY:
With five minutes remaining, PAX grabbed a CMU for 2 minutes of wall sits, with presses (vertical) and pushes (horizontal) mixed in. After 2 minutes, there was 2 minutes of protractors with crunches mixed in. The final minute was spent back on the wall with presses.

COUNT-OFF & NAME-O-RAMA
12 PAX came out to play with Dora: Napster, Taco, Moses, KY, Avocado, 3 Rivers, Fins, Hammy, Drifter, Peach, Nair, and Hellbender.

CIRCLE OF TRUST/BOM:

COVID has been a frustrating season for all of us. F3 is not only a community for fitness, but also a community to push ourselves to be better men and make a difference in our communities. A verse on my heart recently is Ephesians 4:31-32:

‘Let all bitterness and wrath and anger and clamor and slander be put away from you, along with malice. Be kind to one another, tender-hearted and forgiving each other, just as God in Christ has also forgiven you’

MOLESKIN:
We welcomed a new member to the F3 family: Pinocchio’s son Grant was born Friday! Wife and baby are doing well.
ANNOUNCEMENTS: