- Welcome: 45 degrees.
- Warmup:
- SSH, Cherry Pickers, Circle Bear Crawl, reverse bear crawl, crab walk, reverse crab walk, lunge, bernie.
- Workout:
- 50 dips & 10 Hand Stand Pushups at the cone beginning then
- Bernie to first cone
- Crab walk to next cone
- Reverse Crab Walk to next cone
- Lunge to next cone
- Inchworm to next cone
- Bernie to next cone
- Teams of two – Sprint to next cone
- Bear Crawl to next cone
- Reverse Bear Crawl to next cone
- Broad Jump to next cone
- Lunge to next cone.
- Mosey back to beginning.
- Repeat the above loop around the cone parking lot but then add in some stationary exercises (25 4ct flutter kicks, 25 LBCs, 25 Big boys, 25 Parker Climbers 4ct)
- Then repeat the above loop around the cones with the CMU.
- This workout was going to shape into a nice loop around the parking lot, which would have been a sort of triangle – hense the name “Bermuda Triangle” , however they started construction on site and so our triangle morphed into a pretty ugly shape..
- Wrap-up:
- Verse of the Day from the Bible App ” Ephesians 4:31 Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tender-hearted, forgiving each other, just as God in Christ also has forgiven you.”
Tag: Dumpster Dive
Attack Resolutely
The Scene
34 degrees and beautiful
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Side Straddle Hops
Seal Claps 4 count
Inch Worms w/ merkin
Tempo Squats
Imperial Walkers
Tha-Thang
Mosey to the church courtyard
ATM’s
15 Alternating Shoulder Taps (4 count)
10 Tempo Merkins (4 Count)
10 Fast Merkins
Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.
Dora 1 2 3
Partner 1 performs exercises while Partner 2 goes up and down the stairs twice.
100 Inch Worms
200 Heel Elevated Squats
300 Little Mermaids (Lay on one side, one arm goes on the back of your head and the other on the ground. Keep your legs together since we are mermaids and do a sideways sit-up where your elbow gets to your knees.)
Due to time, we called the Little Mermaids around 200 to make it back to the AO on time. We all took one more trip up the stairs for good measure.
Sneaky Gorilla the length of the parking lot headed back to campus
Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers before crossing and heading to the AO.
BLIMPS once we are back to the AO
5 Burpees
10 Lunges (5 each leg)
15 Imperial Walkers (we did single count)
20 Merkins
25 Plank Jacks
30 Squats
Mary
No Time
COUNT-OFF & NAME-O-RAMA
15 HIM’s
COT/BOM
Quote from the book Battle Studies: Ancient and Modern Battle by Colonel Ardant Du Picq heard on Jocko Podcast 269
“Four brave men who do not know each other will not dare to attack a lion. Four less brave men, but knowing each other well, sure of their reliability and consequently of mutual aid, will attack resolutely.”-Colonel Ardant Du Picq
Since I joined F3 I have done many things that I never thought I could do because I was surrounded by men who knew I could and showed confidence in me. The “lion” that is referenced in the quote can be many different things; 3100 burpees in a month, a service project, a coat drive, donation to Street Hope, the list goes on. Alone we may not think we can do these things or make an impact in an organization but as a group (F3) we can take down any “lion” that comes across our path. I am so grateful for F3 Knoxville.
MOLESKIN:
ANNOUNCEMENTS:
STREET HOPE PROJECT
Help us support the fight against human trafficking. Our collection for Street Hope TN house starts THIS WEEK. We have been asked to collect Copy Paper, Napkins, and 55 gal Trash Bags. Bring these items to the workouts and/or get them to your AOQs and we will collect from them. You can learn more about Street Hope TN at https://streethopetn.org
Let’s support our Blount county brethren on Saturday and have a good showing for our new AO launch. If you are in town make plans to join. See Slack for details.
Mechanotransduction
THE SCENE: 35 degrees and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x baby arm circles in cadence
10x reverse baby arm circles in cadence
10x cherry pickers in cadence
50x side straddle hops in cadence
THA-THANG:
Assfault’s AO Assault (4 rounds, 6 stations, 1 min work of 1 exercise at a station, 20 seconds to bear crawl to next station)
- 8 count bodybuilders
- Flutter kicks
- Burpee mountain climbers
- Burpee into squats
- Hello dollys
- burpees
COUNT-OFF & NAME-O-RAMA
18 men 2 FNGs Assfault mermaid Cheat Sheet Dumpster Dive Flower Pot Anchorman Fabio In and Out Brick Trolley Corona Weight Baby Boomer Betty Slappy Interpol Osteen Apollo 2(FNG) Vanna (FNG)
CIRCLE OF TRUST/BOM:
Mechanotransduction is any of various mechanisms by which cells convert mechanical stimulus into electrochemical activity. As members of the pax we introduce stimuli to each other at beatdowns and in our communities and stimulate growth. As iron sharpens iron, so one person sharpens another Proverbs 27:17
ANNOUNCEMENTS:
AO launch March 6 in Blount county at the arsenal
Bear Crawl Chain gang
- What @ Shamrock 5:30am — rumors of bears roaming about.
- Welcome: All free – All the time
- Warmup:
- 20 SSH
- 10 Slow Werewolves
- 10 very slow tempo – Peter Parkers
- 10 very slow – good quality – “official” Iron Mikes
- 10 very slow Rainbow Drops
- 10 very slow Cherry Pickers
- 10 slow Tennessee Rockin Chairs
- 10 very slow – deep squat – Imperial Squat Walkers
- 10 very slow to fast – Windmills
- Workout:
- Part 1: Bear Crawl Chain gang:
- 90 seconds running, 30 seconds bear crawl, 30 seconds rest – Taking turns.
- Everyone in a single file line. The head of the line HIM decides where to run to for 90 seconds (Any direction).
- That same HIM then leads the group in bear crawling wherever for 30 seconds.
- Then we rest for 30 seconds as the HIM in the back of the line comes to the front for their turn.
- Rinse and Repeat.
- Bonus’ given to the craziest bear crawl path taken. Started in bleachers – and then went down hill and off the reservation from there. Good thing God was in control – cause I sure wasn’t. #hearding-cats
- Part 2: CMU Pile Sprint Cleanup
- As fast as possible in 4 minutes deconstruct the CMU pile with an eye towards neat re-stacking.
- Then take the next 4 minutes to neatly restack them and clean up plaster.
- Part 1: Bear Crawl Chain gang:
- Warm-down
- 20 Captain Thors
- Revers the Warmup (Windmils, Squat walkers, rockin chairs, cherry pickers)
- 10 Captain Thors
- Rainbow drops, Iron Mikes, Peter Parkers, … and that’s time.
- Wrap Up
- Discipline over motivation. Will over feelings. Quality over quantity. You come here not cause you feel like it. You come because your will and discipline overpower the feeling to stay in bed. Reminded the men today to go out and strive for Quality over quantity. Sure we only did 10 reps of these exercises, but we did them with excellent form and slow – they had good quality and that provided a great workout. Quality builds stronger muscles, more flexible muscles, more agility, more balance. Push and strive for quality today gentlemen.
Don’t Underestimate Today
The Scene
22 degrees and ice cold
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
- Motivators
- Bear Crawl (F/S/B/S)
- Tempo Squat
- Merkins
- Imperial Walkers
- Toe Tap Jumps
Tha-Thang
Mosey to CMU Pile and grab 2 coupons per person and head to the parking lot
Traveling to the four Corners we will use the following exercises:
- Murder Bunny
- Rifle Carry with Blockee every 5 steps
- Granny Drag
- Bernie w/ CMU
At every corner abandon CMU and run back to corner one for work with your second CMU
- 10 CMU on Shoulder Split Squats (10 E/S)
- 20 CMU to Knee Taps
- 30 SSH w/ block
- 40 Z press (Seated CMU Press)
- 50 Opposite Foot Deadlifts
- 60 Mt Climbers (2 Count)
- 70 Side Jumps over CMU
- 80 Freddy Mercury’s
Called recover and brought all CMU’s back to corner 1
2 minutes CMU holds (one CMU in each hand). We took turns telling bad dad/lawyer jokes to help the time pass.
Recover, rack the CMU’s, Mosey back to AO sprinkling in some walking lunges and reverse walking lunges.
Mary
No Time
COUNT-OFF & NAME-O-RAMA
13 High Impact Men
COT/BOM
I have a confession, on Monday I did the bare minimum at work all day long. I was feeling tired and unmotivated so I did just enough to fly under the radar until it was time to go home. I didn’t feel great about it but it really punched me in the mouth when I woke up on Tuesday morning. School was canceled for my wife and daughters and they got a “snow” day. My wife suggested I take a PTO day and spend time with them. My heart broke. I told her I had way too much to do and some lunch deadlines I had to meet (spreadsheets and reports that I could have done on Monday but…). I was sick over the time with my family I could have had but the “fart sack” on Monday led to a missed opportunity to get closer to my M and Shorties on Tuesday. Later that day I ran into this quote by John Maxwell that hit home and came with perfect timing.
“We overestimate what we can do tomorrow, we over-exaggerate what we did yesterday and we underestimate what we can do today.” -John Maxwell
If we stay consistent about how we structure our “today’s” the yesterdays and tomorrows will take care of themselves.
Today is the only moment we have, all we have is now. What is on your daily agenda? What are you putting off until tomorrow? Don’t wait, perform the tasks at a hand and do the best you can today. We never know what tomorrow will hold.
MOLESKIN:
What is everyone’s go-to song/band right now? Comment under the backblast post in slack and share with the group.
ANNOUNCEMENTS: