F3 Knoxville

Tag: Duggar

Bear With Me Birthday Beatdown

THE SCENE: Overcast, 62°F, Feels like 62°F, Humidity 89%, Wind 8mph from SW – by Klimat.app

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • Tempo Squats 10x IC
  • LBAC 15x IC Forward & Backwards

THA-THANG:

  • Mosey to the Gresham parking lot
  • Bear With Me
    • Bear Crawl & Exercises
      • 10-yard Bear Crawl
      • 20 Air Squats
      • 10-yard Bear Crawl
      • 20 push-ups
      • 10-yard Bear Crawl
      • 20 ruck curls
      • 10-yard Bear Crawl
      • 20 4-count flutter kicks
      • 10-yard Bear Crawl
      • 20 4-count mountain climber
      • 10-yard Bear Crawl
    • Hold plank until six catches up
    • 10 Burpees
    • Repeat Bear Crawl & Exercises
    • Mosey around to the end of the parking lot
    • Repeat Bear Crawl & Exercises
    • 5 Manmakers IC
    • Repeat Bear Crawl & Exercises
    • Mosey back to AO

MARY:

  • Captain Thors 5x
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:
As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.
MOLESKIN:

ANNOUNCEMENTS:

In honor of Mom turning “72”!!

THE SCENE: Temp in the 60’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25

Merkins IC x 10

American Hammer IC x 20

Flutter Kicks IC x 17

For a total # of reps = 72
THA-THANG:

  • Mosey to rock pile to choose a coupon and return to yard area
    • With a battle buddy, completed 72 reps of each exercise with coupon
      • Squats
      • Overhead press
      • Curls
      • Pull ups
  •  Without coupons, Lunge x 40 then Bear Crawl x 32 across field
  • 4 corners:  High Knees, Squats, Crunches, Merkins x 18 each with 3 burpees in center of field between each corner.
  • Mosey to curb for Wheel of Merkin.  10 Merkins at each position on curb.
  • Mosey back to rock pile to deposit coupons.
    • Ring of fire of merkins

MARY:
Flutter kicks x 18

Box cutters x 18

Imperial walkers x 18

8 count body builders x 18
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we go anywhere we represent someone.  Either our family, company, church, etc.  Through our speech, actions, attitudes, etc. let’s represent well.  More importantly, if we are followers of Christ, be aware that we represent Him and to make sure our words, attitudes, actions, etc represent Him well to others.
MOLESKIN:
Prayers for Soot as he’s deployed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Short Notice

THE SCENE: 44 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles 12 forward/back on 4 count

A little of this/that.   Michael Phelps

Cherry pickers x 5

SSH x 25 on 4 count

Tempo squats x 10

Tempo merkins x 10

THA-THANG:

  •  Mosey to the playground for some CMU work.  25 curls, overhead presses, BBS, Tricep extensions, bench press, rows.
  • Mosey towards the Big Ball.  3 laps around the pond with 4 stations of exercises.  5 burpees under the bridge, 10 big ball pull ups, 15 merkins on the bridge, 20 squats under the amphitheater.
  • Mosey to Candy Factory for Dora’s:  50 BBS, 100 merkins, 150  flutter kicks (4ct), 200 squats.  While partner performs exercises, the other Pax is running up the hill towards the art museum ( Bernie Sanders  the first half and sprint the second)
  • Mosey back to AO for Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg), 20 split jacks (10 each leg).

MARY:
Edward Scissor leg x 20 (4 ct)

Flutter kicks x 15 (4 ct)

Side to Side pickle pounders x 15 (4 ct)

 

COUNT-OFF & NAME-O-RAMA
3 HIMs

eight counts with a rock

THE SCENE: 41* – a little cooler than lately but clear and no wind.  Perfect weather.  Amazon and Abort Co-Q shooting from the hip.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC Forward x10 IC
BAC Reverse x10 IC
Moroccan night club x15 IC
Tempo squats x10 IC
8-ct bodybuilder x5 IC
SSH x15 IC
THA-THANG:
Mosey out of start point in the direction of the amphitheater, running through it (not uphill and around for some reason…) and across Cumberland Ave, stopping on the bridge.  Everyone down for some early ab work, flutter kicks x25 IC and American hammers x20 IC.  Back up and continue mosey to parking lot of Church Street United Methodist Church.  Everyone grab a rock and get ready to roll.

  • 8 count body builders (OH press rock going up) x10
  • Curls (for the girls) x10
  • Squat thrusters x10
  • Sit ups with rock pressed x10

After each round of PT, place rock on ground and run up the hill to the Church, high five the church, and return to rocks.  Repeat for 3 rounds total.  Quick 10 count and change up exercises, same routine.  Go through 4 exercises of PT, drop rock and run to the church and return.  Three rounds of second set as well.

  • Rock overhead squats x10
  • OH tricep extension x10
  • American hammers (left right 1) x10
  • Front lateral shoulder lift x10

Recover, replace rocks in pile and mosey in the direction of the Big Ball. Quick repeat of Dead Hang Dora.  Pair up, one man dead hangs from the beams of the Big Ball, while the other man knocks out merkins.  When the partner drops, they swap and cumulatively knock out 150 merkins.  This sucks BTW.  Recover and mosey back to start point.

MARY:
All done in succession with no rest, because Abort is a jerk:
Box cutters x10
Edward scissor legs x15
Flutter kicks x20
COUNT-OFF & NAME-O-RAMA
13 Strong, including some faces that haven’t been seen in a bit: Operation, The Voice, Cowbell, Swanson, 2×2, G6, Duggar, Petey, Rousey, Quarantine, Misfire, Amazon, Abort
CIRCLE OF TRUST/BOM:
Operation and Misfire spoke about consistency.  One quote Operation shared was “Don’t choose what you do well, choose what you do consistently.”  He may correct me on that, but it was the idea.  Great word to think about.  We were also fortunate to have Misfire, Soot’s father, speak about Soot’s recent deployment and how F3 was a positive thing to give consistency outside of the military and how we as men NEED that.

Also big thanks to Petey who picked up a card for us all to sign to send to Soot, great stuff there.

Rainy PE EXAM

THE SCENE: Low 50s, Raining mostly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Knees – x10 IC 4CT

Mountain Climbers – x15 IC 2CT

Moroccan Night Club – x30 IC 1CT

(palms out – rotate up and down)

LBC – x15

Cherry Pickers – x10

THA-THANG:
P.E. E.X.A.M. – modified from Erector’s recent Q. Mosey to parking lot.

  • P – 20x Prisoner Cell Merkin Burpees PCMBs
    • Burpee – 3 merkins – Each knee to the chest between the merkins.
  • E – Elevens – merkins at the bottom, squats at the top. Run across parking lot.
  • E – Escalator – 10 squat jumps, 20 burpees, 30 merkins, 40 squats, 50 lunge walks around the lot.
    • Mosey back to the AO to get under cover and continue the workout.
  • X – X-factor – 20x on your 6. Arms and legs extended to make an X. Right arm up, left ankle up and touch. Repeat.
  • A – ABS.  American Hammers. Flutters. BBS. 50 each. 2CT.
  • M – MARY CIRCLE MERKINS
    • Circle Merkin. PAX does 1 pushup while the other planks. Reverse. Repeat adding 1 rep each time til you get to 10 reps.

MARY:
Take 1 lap around the AO for good measure and time.

COUNT-OFF & NAME-O-RAMA
Duggar, Filter.
CIRCLE OF TRUST/BOM:

“We don’t have to be smarter than the rest; we have to be more disciplined than the rest”. Warren Buffett.

Discipline yourself so no one else has to. – Pat Summitt