F3 Knoxville

Tag: Excitebike

Dog Pound 11

THE SCENE:  A little cooler at 60 degrees

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Imaginary and I’ll be your Q this morning
  • Disclaimer – This is a free, volunteer, peer-led workout
  • I’m not a professional
  • You’re here on your own volition and participating at your own risk
  • I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

WARM-O-RAMA:

SSH = 20

Merkins = 10

Little Baby Arm Circles while lunging = 10 each direction

Imperial Walkers = 10

Burpees on your own = 10

Calf Raises = 20

THA-THANG:  11’s

Mosey to Poopatorium

11’s   Step Up + Carolina Dry Docks

Mosey to Backbone

11’s   Pull ups + Bulgarian Split Squat

Mosey halfway back

11’s   Merkins + Squats

Mosey to base camp

MARY:
Sprints and Merkins with a partner

COUNT-OFF & NAME-O-RAMA

La-Z-Boy, Kashmir, Excitebike, Aladdin, I-Beam, Junk, Mayberry, Papa Lock, Trunk, Mustang (down range)

CIRCLE OF TRUST/BOM:

Proverbs 12:18

The words of the reckless pierce like swords, but the tongue of the wise brings healing.

Had a friend over this past weekend and the husband said something incredibly insensitive and hurtful to his wife.  Apparently didn’t mean to say it, but once the words come out you cannot put them back.  As leaders / HIM we need to be very intentional about what we say and probably speak less and listen more.

ANNOUNCEMENTS:
F3 in the nude July 29th

5-10-15-20

THE SCENE: Cool spring morning, temp around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO
10 Tempo Merkins

THA-THANG:
Ladder Work
Yellow Cone – 5 HR merkins
Yellow Cone – 10 HR merkins
Yellow Cone – 15 HR merkins
Blue Cone – 20 HR merkins
Yellow Cone – 5 Burpees
Yellow Cone – 10 Burpees
Yellow come – 15 Burpees
Blue Cone – 20 Burpees
Yellow Cone – 5 V-Ups
Yellow Cone – 10 V-Ups
Yellow Cone – 15 V-Ups
Blue Cone – 20 V-Ups
Pickup the 6 every time a blue cone is reached
Start arch exercise together

Mosey to Dwayne
Group Squats
1 runner down and back

Mosey to Matterhorn
AMRAP
5 BBS
5 pull ups
Rinse and Repeat

MARY:
Flutter Kicks x 20 IC
BBS x 10 OYO
Hello Dolly x 20 IC
BBS x 10 OYO
Side Crunches x 10 IC (each side)
BBS x 10 OYO

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, La-Z-Boy, Aladdin, Madoff, Excitebike, Mudpuppy, Goat Dish, Earmuffs, Google

CIRCLE OF TRUST/BOM:
God puts us in situations to use those to help encourage others during difficult times.  Use your past experiences to encourage those around you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Shovel Flag Workshop – 4/1
Escape from Haw Ridge – 4/14

January Metric + Following Your Vocation as a Father

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done well!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | TieFighters IC x10 each way | Tempo Squats IC x10 | Little bit of this, Little bit of that

THA-THANG:

January Metric Workout:

  • 150 Curls
  • 125 CMU Squats 
  • 100 OHP
  • 75 CMU Swings 
  • 50 CMU Squat Thrusters 
  • 25 Blockees 

After every 25 reps, run 25 yards, do two burpees, and return to start 

Each round is 525 reps (don’t count burpees). 

How many did you get? Record the total HERE

MARY:

Fellowship Mosey™ to the Smokehouse to return CMUs as Mary 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs; 3 PreRuckers  

CIRCLE OF TRUST/BOM:

Excerpt from the foreword of “Man to Man, Dad to Dad: Catholic Faith and Fatherhood” by  Brian Caulfield:

I hear from many men who are quietly yet heroically living a life according to conscience, guided by natural law and the teaching of the Church. Even if they have not lived perfect lives, these men understand the dual meaning of the term “Fathers for Good.” First, once a man has a child, he is a father for good– there is no giving back the gift or commitment that comes with responsibilities. Second, every man, amid his own sin and weakness, deep down wanted to be a good father. He wants to offer something of lasting value to his child that only a father can give. He knows that despite many negative portrayals in popular media and culture, there is a great dignity in the role of father. 

Despite our best efforts, these are still difficult days for men and for fathers. Our identity and duties have been in flux for decades, and it is time for us to start building something new and better from the shifting sands of our culture. It’s time to build the next Greatest Generation. If you’re a man who has faith even the size of a mustard seed, there is a path for your marriage and your fatherhood that leads to the greatest satisfaction a person can have in this world– the grace and accomplishment of finding your vocation. True fatherhood is a call from God the Father. 

ANNOUNCEMENTS:

5.11 Memorial Ruck tomorrow (1/21) at 8 am at 5.11 Tactical in Cedar Bluff. Perfect opportunity to double up with a beatdown at TruckStop from 6-7 then hit the ruck afterward!

Just Another AO-Q

THE SCENE: Weather could not be better for a AO-Q Handoff
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Some motivators got us started and we finished with DogPound cherry pickers. The men were then given a challenge to not drop the football with Blindside’s name on it…and they could not hang on to it for too long. Burpees was the punishment.
THA-THANG:
Mosey to the base of the stairs then a MudPuppy special. 25 of six different exercises with a lap around the island in between each one. Merkins, Squats, LBC’s, CDD’s, SSH and Lunges.

Google then took over as Q. Brought us up past the Rock for some planks and then to the backbone. Split into two at the backbone and did a lil pull up action and some Bernies to the top with Merkins and Squats. Finished with 7’s up the baby hill – burpees and BBS.

MARY:
Flutters and stuff.
COUNT-OFF & NAME-O-RAMA
21 in attendance
CIRCLE OF TRUST/BOM:
Don’t wait for a reason to show up in the gloom. By then its too late.

ANNOUNCEMENTS:
2nd F lunch at Shrimp dock TODAY at 11:20. Also, Bro-lympics are coming up.

Tour de Equalizer part 2

THE SCENE: 72 and slightly humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

5 cherry pickers

30 SSH

 

THA-THANG:
Get your headlamp and let’s go.

Mosey over to the trails and three different spots that we do the following

  • 20 each
    • Merkins
    • squats
    • LBC

After coming out of the other sides we get to the bottom of the hill.

  • 11’s
    • man makers
    • run up to the pavalon
    • Dips
  • time crunch and run back through the trail. and in three different spots
  • 20 each
    • Merkins
    • squats
    • LBC

MARY:
no time

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:
none.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
1 week till convergence sign up!