F3 Knoxville

Tag: Drifter

Ring of Fire

THE SCENE: Muggy. Was waiting for the storms that didn’t come.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – 15 in cadence
  • Cherry Pickers – 5 in cadence
  • Merkins – 10 in cadence
  • LB Arm Circles – 10 in cadence (both ways)

THA-THANG:
Ring of Fire – 8 stations with different workouts. Pax rotates around circle as the Q calls “shift” after 2 minutes. ARMRAP during that 2 minutes.

  • Bernie Suicides
  • Thrusters w/ CMU
  • BBS
  • Burpees
  • Stair Run
  • Box Jumps
  • Flutter Kicks
  • Merkins

MARY:

  • LBCs
  • Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Never Going to Take my Fire

Everyday enemy tried to get the best of me

The enemy under my skin

Everyday enemy, my fatal flaw anatomy

Feelin’ like I just can’t win

Sometimes I wish I didn’t feel that much

Sometimes I wish I didn’t need that touch

But everyday my enemy pretend to be a friend to me

No matter what state I’m in

But you’re never gonna take my fire

I cannot not be tamed

No, you’re never gonna take my fire

It’s burning in my veins

You say the world is changing

But I still burn the same

No, you’re never gonna take my fire

The ancient flame lit the spark back before I was young

When I’m speaking with the fire, it’s my native tongue

No, you’re never gonna take my fire

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

Kraken on steroids

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Traditional Nair warm up
THA-THANG:

Kraken style workout on greenway near fountain. 15 reps of each exercise, or moving to next station if moving exercises

  • Squats
  • Merkins
  • BBS
  • Bobby Hurleys
  • Bear Crawl
  • Mountain Climbers
  • Iron Mike
  • Step up
  • American Hammer
  • Monkey Humper
  • LBC
  • SSH
  • Burpees
  • Walking lunges

MARY:
Pax Roulette
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:
I’m grateful for F3. It’s not typical to have an opportunity to have a group like this.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Thief in the night

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 minutes worth of an work. Little did we know trouble was lurking around the corner. Literally. Drifter noticed the dude sleeping around the corner prior to the beat down.
THA Thang

Ran to ButterBilly hill where we did 7’s with burpees at the bottom and burpees at the top. Had we done 11s, nobody’s keys would have been there when we got back.

MARY:
Mary involved a slow walk after dude who grabbed Yosemite’s key. Heart rates were elevated but nobody really moved anywhere quickly. Except Avocado, he ran once dude got loud.
COUNT-OFF & NAME-O-RAMA
Nailed it, drifter, toad, Yosemite, 4 Alcoa PD officers, hydrant, avocado, third base, espy, the dude
CIRCLE OF TRUST/BOM:
I talked about the value of consistency but I think everyone (myself included) was more focused on the situation at hand.
MOLESKIN:
Insert any personal comments, notes, devotion
ANNOUNCEMENTS:
No more stashing keys at the pavilion, lock your cars. We will have a bag to carry keys in next week

Captain Spectacular visits the bombshelter

THE SCENE: 70s and somewhat humid
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA

sshx10 ic , jog grinder , squats x10 ic , jog grinder , merkins x 10 Ic , jog grinder , Peter Parker x 10 ic

11s at wax job hill , lbc and top , monkey humpers at bottom, Bernie up every time
THANG

CAPTAIN SPECTACULAR

  • 1:4 ratio of inch work merkins : 4 CMU curls , 4 CMU squats , 4 OH presses
  • work your way up to 10 inch worm merkins : 40 CMU curls , 40 CMU squats , 40 oh presses
  • totals 55 merkins , 220 curls , 220 squats and 220 presses

MARY:
Lbcs and flutters ic
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
The growth mindset is based on the belief that your basic qualities are things you can cultivate through your efforts. Everyone can change and grow through application and experience.
If you are honest with yourself, there is a gap between where you are and where you want to be. Will you embrace the GAP? Will you have the courage to seek the GAP? Will you aggressively live in the GAP?
#SeektheGAP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A blast from the past

THE SCENE:  the type of gloom that just touches your soul. Heavy heavy rain, thunder and as Drifter called it “real lighting” . We assessed and the pax felt good with starting under the pavilion. 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 35 4ct SSH
  • 10 cherry pickers
  • 9LBAC forward
  • 20 4ct cherry dans (I think that’s the name, standing arms out straight pinch fingers like picking cherries.)
  • 10 LBAC backwards

THA-THANG:
Todays beatdown was an homage to a Bombshelter legend Hammy. In honor of his Triple Respect birthday yesterday Q dug into the archives and put together some Hammy classics. Q also included a little         Hammy-isum before each Thang-Thang. Those that have experienced a Hammy Q know it’s not just the beatdown where your mind and body are challenged. A Hammy BOM is sometimes more impactful than the beatdown, and that’s saying a lot. Hammy had to relinquish todays Q due to an injury so Q felt it only seemed fitting to give us a Hammy Q.

Thang 1
Ol’70 partner- one pax does 10 reps while pax b holds plank, squat, leg raise switch after 10 reps.

Run 3 line suicide every even #

  • weather modification we did 3 burpees every even set

Merkins

Step ups

Box cutters

Hammy-isum-“HIMs need strong connections with other men. F3 recognizes that and strives to foster it.”

Thang 2
13 states

  • curls
  • Thrusters
  • Swings
  • Blockes
  • Up right rows
  • Military press
  • Chest press
  • Laying skull crushers
  • Shine scrapes
  • Grave diggers
  • Bent over rows
  • Lawn mowers
  • Front squats

Pax go to cone. One pax takes flag and bag and runs to the road and back .Rest of pax does same exercise while Pax a tuns down back.  Everyone rotate around to next spot and next pax in order takes the bag and runs

  • weather mod- no flag run with bag to end of grinder and back.

Hammy-isum:  “ We should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.”

Indian run to Crumpet- Veep was very adamant Hammy never liked Indian Runs. The backblast say different 🙂

Thang 3

Crumpet classic

5 trips up crumpet – run, Bernie, run, bear crawl, run

5 to 1 burpees at top 2-10 BBS , increase by 2 at the bottom.

Hammy-isum- “What we make of life is mostly above our shoulders. How much better would it be if we let our hearts rule! How much better would our memories be if we just let our hearts have more influence and be less selfish”

 

MARY:
Pax roulette- props to the FNG for going with the Burpees.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 is so unique and special. You can’t find an organization where men can surround themselves with men from all walks of life from 18-70. It gives us the chance to grow as men in so many ways. I’m so thankful for F3.
MOLESKIN:
Hammy you’re an inspiration to this pax and I’m honored to gridded away aside you. Q realized that Hammy would probably be asking why I would do this beatdown because it’s not like he is dead.

Leadership is influence. F3 is about growing male leadership in our community. Enough said.

Triple Respect 🤜🤛
ANNOUNCEMENTS:
Beer Mile Moses Sept 10