F3 Knoxville

Tag: Fins

Slip n Bleed

THE SCENE: 40s n cloudy
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
SSH x 20

squats x 10 ic

merkis x10 IC

hill billies x10 IC

goofballs x10 IC(never again, its lame)

run to the tennis court. Side shuffle all base lines and run side lines
THA-THANG:

SLIP n BLEED(SLIP N SLIDE)

  • Partner up. P1 pushes 45lb steel plate(hairburner) while P2 does 10 merkins
  • Once P2 finishes, he runs to catch P1 and P2 pushes the plate. P1 one does 10 merkins
  • Every other time its your turn to do exercise, do 10 squats to mix it up.
  • we took turns pushing the plate around the park trail
  • Between partners, we pushed the plate half mile! It was a lot harder than I thought and I lot better than I thought! It was pretty brutal.
  • FINS slipped and his knee scraped the ground and was bleeding. Hence SLIP N BLEED!
  • once we completed the loop, we did BLACK JACK on the grinder
  • start with 1 Lunge(each leg) run to the end and 20 merkins.Go until you get 20 lunges each leg and 1 merkin, always equal to 21 aka black jack.

MARY:
James Bond

Hello Dolly(FIA version Bruce Jenner)

LBC

Side tri rises

Pickle pounders in honor of pinnochio spending time with his wife.
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Chase the Lion!
MOLESKIN:
Love reading Chase the Lion ! Keep living men!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Captain Spectacular!

THE SCENE: 32 and great
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was FINs birthday. he turned 26 so we did a Fins inspired warm up of :

F. ailure to launch . hold squat for 10 seconds, then jump. Rinse and repeat until you fail to lauch

I. mperial walkers x26 IC

N.ever cross dolly x26 IC. (iron cross while doing Dolly)

Side straddle hops IC x26
THA-THANG:

  • La La Leggy, (26 squats IC, 26 lunges each leg, 26 monkey humpers IC, 26×3 calf raises
  • 2 burps, run grinder, 10 big boys, 4 hurpees, run, 10 big boys, 6 bropees, run, 10 big boys, 8 body builders, run, 10 big boys, 10 broad jump burps, run 10 big boys. The run was running the grinder back and forth,each run about 70 meters.
  • Last but not least Captain spectaculars! consisting of a 1:4 ratio of doing Mr. Spectaculars
  • 1= walk hands out, do one merkin, walk hands back, pick up CMU and do 4 squats then 4 overhead presses.
  • 2= walk hands out, merkin, walk hands back out again, merkin, walk hands back , pick up CMU for 8 squats and 8 over head presses
  • GET IT? 1:4 ratio. Make it to 10:40 and you are feeling it!! over 55 walk out push ups, 220 CMU goblet squats, and 220 over head presses. Rep it out bruh!!

MARY:
no time
COUNT-OFF & NAME-O-RAMA
16 pax became spectacular today!
CIRCLE OF TRUST/BOM:

“A band of brothers, in the sense that we use the words in this book, is not a meeting, a club, a therapy group, or a self-help society. It is the group of men we do life with. It is the team of brothers committed with us to the cause of great manhood. It is the band of men with whom we build a manly culture of inspiration and achievement.” – Stephen Mansfield, “Building Your Band of Brothers”

MOLESKIN:
F3 is that, a band of brothers and so much more than a club, support group , etc..
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mt. Suckmore Fun

THE SCENE: warm, wet, and muddy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Tempo Squats x12
Cherry Pickers x10 IC

THA-THANG:

Each person grab a partner and one CMU between the two of you. Slingshot to Mt. Suckmore (partner 1 does 5 squats while partner 2 is running with the CMU. Partner 1 runs to catch up and they switch).

Partner 1 does bears and blocks up Mt. Suckmore and 3 burpee presses at the top, then goes back down and runs to the playground. When partner 1 gets back, partner 2 runs to Mt. Suckmore and does the same. Partner 2 does the following exercises at the playground until relieved by partner 1:

  • Burpee Pullup x5
  • Diamond Merkin x10
  • Squat Jump x15
  • Wide Merkin x20
  • Lunges x26 (13 each leg)
  • BBS x30

Continue repeating this until time, then we all ran back to the AO together.

MARY:
Not much time left, but we did get in 18 boxcutters IC before 8.
COUNT-OFF & NAME-O-RAMA
8 men strong
CIRCLE OF TRUST/BOM:
I saw this on Facebook the other day and I think it says it all:

“Monday doesn’t suck. The weather doesn’t suck. Your job doesn’t suck. Your partner doesn’t suck. Your negative mindset sucks. Your lack of self-worth and self-love sucks. Stop complaining about what’s missing from your life and go manifest the crap out of your dreams.”

MOLESKIN:

ANNOUNCEMENTS:

Bomb Shelter C.S.A.U.P. 2019

THE SCENE:
Low / Mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fins on Q to get things warmed up!
SSH
LB Arm Circles F/B
Large Arm Circles F/B
Tempo Squats
Cherry Pickers
Lunges
Toe Touches
Jump Rope

THA-THANG:
Mosey .6 miles to the first beatdown location at the Elementary School.
The Ancient Kraken! (Designed by Pinocchio!) 8 Excersises with Mt. Suckmore & 5 Burpees:
After each exercise run around the Kraken, up Mt. Suckmore, Complete 5 Burpees and continue around the Kraken to the next exercise.  Rinse and Repeat for 30 min…

  • T-Merkins (x16)
  • Dr. W (x10)
  • Bobby Hurleys (x20)
  • Star Jacks (x30)
  • Mr. Spectacular (x12)
  • Shoulder Tap Merk (x12)
  • Single Leg Dead Lift Squat (x10ea.)
  • Alternating BBS (x20)

Just over 2 miles to the next beatdown location. The Murph & Mary at the Alcoa Bridge. Pax split in half and began with the Murph beatdown. Once completed they began Mary (OYO) for a rinse and repeat until the 1 hour time limit was completed.

  • Murph
    • 1 Mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Air Squats
    • 1 Mile Run
  • Mary (Designed by Fins)
    • BBS (x10)
    • Ankle Touches (x10ea.)
      • Run to Bridge & Back
    • Holly Dolly (x10 IC)
    • American Hammers (x10 IC)
      • Run to Bridge & Back
    • LBC (x15)
    • Bicycle (x10 IC)
      • Run to Bridge & Back
    • Flutter Kick (x10 IC)
    • Mountain Climber (10 IC)
      • Run to Bridge & Back

1.8 miles to the next beatdown location. The Alcoa High School Football Field. (Designed by Mr. Rogers & Moses!)
Pax split into teams of 3 with 1 pax in each endzone and 1 at the 50 yard line. The pax member at the 50 completes exercise and release the pax member at the end zone. That pax member then runs to the 50, completes the exercise continues to the next end zone and releases the pax member. Rinse and Repeat. (1 hour total, with movements being 8 minutes each.

  • South End Zone Exercises:
    • Box Cutters
    • Leg Lifts
    • Mountain Climbers
    • Iron Cross Big Boys
    • Pickle Pounders
    • Bicycle Kicks
  • 50 Yard Line Exercises:
    • Peter Parker Merkins (x8)
    • Dry Docks (x8)
    • Body Builders (x4)
    • Bear Crawl (20 yards)
    • Hand Release Merkins (x8)
    • Big Boys (x10)
  • North End Zone
    • Air Squats
    • Bobby Hurleys
    • Reverse Pickle Pounders
    • Good Mornings
    • Monkey Humpers
    • Holly Dolly
  • After 48 minutes of movements the pax had the opportunity to “Cash Out”!
    • Moby – Flower 3:26 (High Plank / Low Plank – Bring Sally up / Bring Sally Down)

  • Alcoa Football Field Playlist:
    • Guns N’ Roses – Welcome to the Jungle
    • Ozzy Osbourne – Crazy Train
    • Sam Tinnesz – Ready Set Let’s Go
    • Imagine Dragons – Whatever it Takes
    • AC/DC – Shoot to Thrill
    • Beastie Boys – Sabotage
    • Linkin Park – Wretches and Kings
    • Carrollton – Shelter
    • AC/DC – T.N.T.
    • Sam Tinnesz – Wolves
    • Eminem – Till I Collapse
    • Carrollton – Made for This
    • Papa Roach – Born for Greatness
    • Dropkick Murphys – I’m Shipping up to Boston
    • Logic & Rag’n’Bone Man – Broken People
    • Metallica – For Whom the Bell Tolls
    • Moby – Flower

COUNT-OFF & NAME-O-RAMA
25 Pax!
CIRCLE OF TRUST/BOM:
What kinda “ripples” are you creating?  I spoke to the pax about the rock hitting the pond and the ripple effect.  Be a positive ripple in this world!
MOLESKIN:

BRICK

THE SCENE: 51 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Bridge and back

10 SSH x 10 IC

Bridge Mosey, again
THA-THANG:
BRICK workout completed. Bridge Run between each rep. Close to 4 miles of cardio complete.

  • Burpees: 2-4-6-8-10
  • Rocky Balboas: 2-4-6-8-10
  • Incline Merkins: 2-4-6-8-10
  • Capt. Thor’s: 2-4-6-8-10
  • King Kong Thrusters: 2-4-6-8-10

MARY:

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:
BRICK: positive act or habit that is advantageous to the individual and others! Also, if you’re waiting to get ready, you’re ready!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.