F3 Knoxville

Tag: Dumpster Dive

Irish Buddy System

THE SCENE: Cloudy & cool, low 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Mike Tyson’s, Alt Rockette’s, Squat jumps w/ ground touch, Alt Superman’s w/ holds, IT band static stretch, Child pose into Cobra, Cherry Pickers, Baby Arm Circles/Adult Arm Circles, Rotator Cuffs, Neck Rolls
THA-THANG:
Continuous Irish squats in circle, while one PAX performs 5 four-count mountain climber burpees.  Each PAX performs a set of MC burpees and passes the buck to the next PAX, in clockwise fashion.

Irish trivia (no fact checking) thrown out at random by the Q, as follows (correct answer = rest, incorrect answer = purgatory) :

  • <10% people in Ireland have natural red hair  Yay
  • The Jacks is slang for the bathroom  Yay
  • The Irish are the 3rd biggest tea drinkers in the world  Nay
  • Ireland has only 2 known species of snakes  Nay
  • May is generally the driest month in Ireland  Yay
  • Fluthered is slang for being stumped  Nay
  • Ireland sells the most Guinness in the world  Nay
  • Halloween was invented in Ireland  Yay
  • Craic is an Irish dessert  Nay
  • The boot is slang for a trunk of a car  Yay
  • A village is named Hospital after its historic medical facility  Nay
  • A mineral is slang for a soda  Yay
  • The press is slang for an iron  Nay
  • Donkey’s years is a reference to time  Yay
  • A jumper is slang for an anxious person  Nay
  • Shuck is slang for corn  Nay
  • Originally, St. Patrick’s colors were light blue  Yay
  • A nagging & a shoulder are measurements  Yay
  • The Irish Flu is a bona fide medical disease  Nay
  • May your coffee be strong & Monday be short is an Irish proverb  Yay

Grab partner and mosey to Station 1.

Station 1: Merkin Midsection Melee

P1 (Player 1) starts with 15 diamond merkins, then bear crawls up the wheel chair ramp, and finishes w/ 15 diamond merkins.  When complete, swap with P2.

P2 (Player 2) performs continuous 4-leaf clover crunches until P1 relieves them of duty.

This back and forth circuit (same reps) continues through the following list until both P1 & P2 complete all exercises, as follows:

P1

  • Fist merkins & crab crawl
  • Narrow merkins & bear “
  • Regular merkins & crab “
  • Wide merkins & bear “

P2

  • Alternating flutter kicks & scissors
  • American Hammers
  • Heels to Heaven (Gas Pumps)
  • Elevated Planks

Walking lunges performed until all tandems finish.  Mosey to Station 2.

Station 2: Over the Hill and Far Away

P1 – 15 SSH, mosey down hill, 5 sec fast feet into “hit the deck” (chest to ground) x 5, sprint up hill

P2 – 20 yd sprints w/ alternating return of side shuffle, backpedal, & karaoke until P1 relieves them of duty

Ran out of time at this point…however Station 4 was performed by several PAX in our OT session.

Station 3: CMU Lucky 7’s

1 CMU per Pax. Form 2 lines with P1 & P2 facing each other.

P1 performs 7 regular curls, while P2 performs isometric hold mid-curl.  Then, P2 performs 7 regular curls while P1 performs isometric hold mid-curl.  This duel continues as reps decline 6,5,4…etc.

Circuit repeats with following exercises:

  • 7’s CMU overhead press & isometric rifle carry hold
  • 7’s CMU close grip bicep curls & isometric mid-curl hold
  • 7’s CMU front raises & isometric front hold (feel the burn)

Finisher (aka The Mint)  —–> P1 7 reps of blockee’s, while P2 7 reps of CMU bench presses into feet raised iso ab hold with CMU outstretched iso hold until P1 relieves them of duty

Return CMU’s and mosey to Station 4.

Station 4: Leaping Leprechauns 

P1 – broad jumps to the Pot O’ Gold (approx 20 yds) then Spiderman crawls back, performing 5 dive bomber merkins every 5 yds (total of 20 db merkins).  Swap with P2.

P2 – Brick pillar wall squat w/ good form until P1 relieves them of duty.

Complete (endure) 3 sets.  Mosey back to flag.

MARY:
Ran out of time after Station 2.  No complaints, however.
COUNT-OFF & NAME-O-RAMA
14 PAX’s (many nicely repping F3 Shamrock tees)
CIRCLE OF TRUST/BOM:
When times get tough, Romans 8:18 ESV comes to mind.  “For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”

  • This life is a temporary existence, with greater things to come above 😃
  • Lean on our brothers in Christ through trials and tribulations
  • The Lord does not want us to do this all alone
  • Don’t let pride be a stumbling block
  • Reach out (phone calls, video chats, lunch, bible studies, weekend projects/workouts etc.)

There are so many in this pandemic who are in need of the love the Lord speaks of in his greatest command!  We can provide this, if we search for opportunities to be a blessing to others!

MOLESKIN:
Prayers for Curry’s family, Pringle’s father, Dr. A & family (Commission), & Boulder Colorado victims/families.
ANNOUNCEMENTS:
Thank you all!  Or in Irish, go raibh maith agat!

The Bermuda Triangle

  • 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.”

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.
  • 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.