F3 Knoxville

Tag: Dumpster Dive

A bitter cold day

THE SCENE: Really Freaking cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We started moving ASAP, big muscle groups with merkins & squats as well as motivators.
THA-THANG:
We ran loops around the campus keeping the body temps warm.
At the church columns, we did lunges, and then timed wall squats.
At the statue of Jesus near the gym, we did 7’s with merkins and dips.
At the school entrance near the baseball field we focused on core.
And at the CMU’s we briefly did a few reps with the blocks.
We hit every station twice, except the blocks which we handled only once.

MARY:
We ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

You vs You #1 (Shamrock)

THE SCENE: 39 degrees and glorious
F3 WELCOME & DISCLAIMER

Administered

WARM-O-RAMA:
Motivators from 6,Tempo Merkins, Tempo Squats, Little of this, little of that, cherry pickers

THA-THANG:

Metric Workout #1

(Every man will need 1 CMU)

Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

 

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees

When you finish the Blockees, start back at the top with curls.

 

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.

Once through the entire circuit is 525 reps (burpees do not count toward total).

Fellowship mosey back to AO
MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 HIM’s were counted
CIRCLE OF TRUST/BOM:
Essentialism is fundamentally about designing and taking control of your life. The same amount of energy, when directed purposefully, can bring you much closer to your goal. Know the right things you must do, reject everything else and direct your time and energy to create the biggest impact where it matters.

We choose how to spend our time and energy. 2) Almost everything is noise and very few things are exceptionally valuable. 3) We can’t have it all or do it all.

Phillipians 4:8 – Finally brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
MOLESKIN:

ANNOUNCEMENTS:

befamousinyourhome

THE SCENE:

High 30’s and glorious

F3 WELCOME & DISCLAIMER

Administered

WARM-O-RAMA:
Motivators from 7 (Downrange HIM picked the number, I was told that was a dirty trick)

3 burpees

Thai Fighters

Cherry Pickers

3 burpees

Hillbilly Squat Walkers

Boxcrawls (4x)

3 burpees

THA-THANG:

Mosey to the retaining pond hill at the first entrance of the school

100 Side Straddle Hops at the road up top/10 Squat jumps in the retaining pond (-10/-1 each round) we got to 50/5 before recovery was called

Mosey to the corner of the school by All Saints Park

50 SSH in the field/5 Walle’s against the building (-10/-1 each round)

Mosey to the parking lot by the father’s house

50 Deficit Flutters first curb/5 heel elevated squats second curb (-10/-1 each round)

Mosey to the Jesus statue

50 Dips at the circle/5 hand release merkins at the light pole (-10/-1 each round)

Mosey to circle lot by the shovel flag across from the football field

50 Gas Pumps on first curb/5 burpees on the other curb (-10/-1 each round)

Mosey back to the AO just in time for 10 burpees as a group

MARY:
None
COUNT-OFF & NAME-O-RAMA
18 High Impact Men / Suit downrange from ATL
CIRCLE OF TRUST/BOM:
“I want to be famous in my home. I want to be my wife’s best friend. I want to be the man, husband, and dad my boys look at and go ‘Man if I could do that every day that would be a great life.’ I want my girls to grow up and go, ‘I love that my dad treats my mom like that and that’s the kind of husband I want to marry.'” – Buzz Williams, Texas A&M Basketball Coach
MOLESKIN:

ANNOUNCEMENTS:

The Return of the Flight of the Blue Falcon

THE SCENE: High 30s clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Tempo Merkins
Tempo Squats
THA-THANG:
Mosey to CMU Pile
Grab the two new blocks that are … heavy
Return of the flight of the blue falcon
Two Pax have large blocks, call an exercise and start counting to 10 while the remaining Pax run.  At 10 they yell halt, and the running pax perform the called exercise until the pax carrying blocks arrive.  The blocks are passed to different pax, and this process is rinsed and repeated for the duration of the workout.  One of these blocks is near 50 lbs, and one is greater than 50lbs

MARY:
For the last three minutes, we performed flutter kicks, snow angels, and LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recently cleaned out my closets and donated many items.  It was the inspiration to wear some of the “GEMS” I rediscovered when I was cleaning to the workout this morning.  We talked about the importance of donating some of the things that we are not using to others who could put them to use.  In addition, I asked that we consider to be vulnerable and share our struggles as well as our experiences.  Others in the group may find value in the struggles and experiences we share.  We build a community and bonds when we share these experiences, and as men we sometimes hoard our feelings and emotions, and this is a safe space to share them.
MOLESKIN:
FNG Teamster needs to be added when a tag is created.
ANNOUNCEMENTS:

Track Day at Shamrock

THE SCENE:   33 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • KCP
  • RFTS/LIH
  • Seal squats
  • Merkins
  • Mountain climbers

THA THANG:

Mosey to the track.

5 Rounds

Each Round perform these exercises then run.

  • 10 Burpees
  • 20 LBCs
  • 30 Merkins
  • 30 SSH
  • 20 Hello Dolly
  • 10 Bobby Hurley

 

Round 1 – 1 LAP

Round 2 – 2 LAPS

Round 3 – 3 LAPS

Round 4 – 2 LAPS

Round 5 – 1 LAP

 

MARY:

PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 12 of the best men I know.

CIRCLE OF TRUST/BOM:

Esse Quam Videri (EQV) – To be, rather than to seem.

Strive for authenticity.  Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.

James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.”

MOLESKIN:

ANNOUNCEMENTS: