F3 Knoxville

Tag: Fins

Don’t forget your legs on the way out

THE SCENE: A chilly 30ish? degrees, Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x 10 IC
  • SSH x 20 IC
  • Worst Merkin Ever x 5 OYO
  • Tempo Squats x 15 IC
  • Baby Arm Circles Forward x 15 IC
  • Baby Arm Circles Backwards x 15 IC

THA-THANG:

  • 10 squats IC, sprint across lot, 2 burpees, sprint back
  • 20 squats IC, sprint across lot, 4 burpees, sprint back
  • 30 squats IC, sprint across lot, 6 burpees, sprint back
  • 40 squats IC, sprint across lot, 8 burpees, sprint back

Mosey around park ~0.8miles with Q says (simon says) at random – drop down, plank, hot feet, burpee, continue mosey (about 10 times)

7’s on the Grinder! – CMU curl/press/tri, lunge to bathrooms, merkins, lunge back

MARY:

  • Protractor
  • American Hammer x 15 IC
  • Flutter kicks x 30 IC

COUNT-OFF & NAME-O-RAMA
PAX Count 14
CIRCLE OF TRUST/BOM:
Jeremiah 31:2 — “The people who survived the sword found grace in the wilderness.”

Many of us face struggles frequently whether it be financial, work life, home life, etc, that makes us stumble or scared to move forward. If we can be persistent and push through our problems, we’ll always be rewarded in the end. Sometimes God tests our faith or wants to see how we’ll push through a problem to see what kind of person we are, and its our job to get through that test. He will reward us with grace in the end.
MOLESKIN:

ANNOUNCEMENTS:

SoKno event for Operation Enduring Warrior at 6pm(?) Wednesday

Is There a Doctor In the House?

THE SCENE: Mid-40’s and overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 4 count IC
Big Arm Lunges x 15 4 count IC
Windmills x 10 4 count IC
Plank to Chaturanga run on Q.
THA-THANG:
Mosey to grinder with CMU
3 teams:

1) Pull ups, Military Merkins, Smurf Jacks, Wall Sits

2) Bent Over Row w/ CMU, Upright Row w/ CMU, Bear apposition Lat Pull w/ CMU, Straight Arm Hold w/ CMU

3) Duck Walk, +5 Decline Merkin, Reverse Bear Crawl.

Each exercise 1 min. AMRAP, #3 is full 4 min. Rotate stations. Repeat.

Mosey to ball field w/ CMU
Bears and Blocks across outfield and back.

MARY:
In and Outs x 12 4 count IC
Big Boy Sit-ups AMRAP 1 min.
Side V-ups AMRAP 30 sec. per side
Dr. W x 15  (Diagnosis: severe abdominal pain and tears. Treatment plan: More Dr. W!)
Bicycles x 25 forward then back
LBCs AMRAP 1 min..
COUNT-OFF & NAME-O-RAMA
7 plus bonus appearance by Drifter just in time for Mary
CIRCLE OF TRUST/BOM:
We talked about time management and evaluating where we spend this precious resource making sure we are spending it on worthwhile things and not letting the digital drain suck it away.
MOLESKIN:
Moleskin by scribe (Waxjob): On a weekend where every AO was light due to strong F3 Knox representation at GoRuck, this was the first beatdown in which all the PAX were introduced to F3 right here at the Bomb Shelter.  Barely over a month since launch, and these HIMs are stepping up strong!
ANNOUNCEMENTS:

The Wilderness Express

THE SCENE: Another oddly clear and warm November morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20x IC Tick-Tock Hops
5x IC Torso Twists
20x IC Standing Jackknife
10x IC Cherry Pickers
20x IC Imperial Walker Squats
20x IC Slow Squats
Al Gore 30secs

THA-THANG:
A running tour of the park with various stops. ALL ABOARD!!!

  1. Snake Hops
  2. Frog Jumps / Inchworm Merks / Ape Shuffle
  3. 40x V-Ups
  4. 40x Star Jumps
  5. 40x IC Mtn Climbers
  6. 40x IC Flutter Kicks
  7. Sandbag passing recovery
  8. Lunges to next stop
  9. Rev Bear Crawl up the hill!
  10. 20x Chin-ups

MARY:
At the Grinder/Scrapyard:
10x Bench Jumps
Bernie Sanders across the court
Grape Vine down the road
10x Incline Merks
Rinse and Repeat

Ring of fire Merks and 45 degrees

COUNT-OFF & NAME-O-RAMA
11:

  • Snorkel, Butterfingers, Pinnocchio, Moses, Wall Ball, Fins, Umbro, Iceman, Flash, FNG (Urkel)

CIRCLE OF TRUST/BOM:
With Thanksgiving coming up, thinking about being thankful. A big part of that is remembering the things God has done to bring us to where we are now. Remembering how God has used good and bad times to make us stronger and draw us closer to Him. Take some time today to reflect on those times and see how God used them to make you better and lean on Him more.

ANNOUNCEMENTS:
Some guys are going out to the big event in Chattanooga

I didn’t know you could do that much with a CMU

THE SCENE: The Bomb Shelter, 38 cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20
Merkins x10
Cherry Pickers x5

W/CMUs
Curl,press,tri x 5
Mary Catherine’s x 5
Goblet Squats x5

THA-THANG:

Trail of Tears-
6 Cones set up along the trail
Mosey with CMU up trail
At each cone, do
Squats, Curl-Press-Tris, Mary Catherine’s
Qty marked at cones (5,10,15,20)….slight alteration at 15 and 20*

Mosey back to Grinder
Partner up:
Partner one does 60 yd farmer walk while partner does exercise switching on return. Total of 100 Merkins , 200 squat jumps.

Circle up:
“The wave” do the wave by clean and pressing CMU overhead. Repeat till the wave looks smooth!

5 diamond mercians

MARY:
Circle of pain: Sit on CMU leg lifts while one runs around pressing down on legs. Boat/Canoe
COUNT-OFF & NAME-O-RAMA

Slugger, Pinocchio, FNG (The Flash), Drifter, Mr. Rogers, Snorkle, Moses, Iceman, Butterfingers, Fins, Tank (QIC)

CIRCLE OF TRUST/BOM:

The new testament specifically says love one another 15 separate times. John 13:34 says “so now I am giving you a new commandment, love each other just as I have loved you…This will show the world that you are my disciples.”

Billy Graham :”Yes, the Bible certainly tells us to love others, even if they aren’t very lovable! But what does it mean to love others? All too often, I’m afraid, we confuse liking someone with loving them”…. “And this isn’t necessarily wrong, as far as it goes; a husband (for example) should genuinely like his wife and enjoy being in her company.”

But….”Does this mean we can’t love someone who’s difficult to like? No, it doesn’t, not if we understand the kind of love God has for us. God loves us not because we’re perfect, or even likeable, because we aren’t. We fall far short of what He wants us to be, yet the Bible says He still loves us. And unlike our love for others, His love means He always wants what’s best for us, although we don’t deserve it.

This is the way God wants us to love others — by seeking what’s best for them. No, (some people) may not be likeable, but have you ever asked God to change (them)? Have you ever gone out of your way to show love for (them), even if (they) don’t deserve it? Open your heart and life to Christ’s transforming love. Then remember: “We love because he first loved us” (1 John 4:19).

MOLESKIN:
PAX was a little quiet this morning but then again it’s my first time on Q st the Bomb Shelter. I enjoyed getting to meet the guys better there and they have an excellent group of men. A great AO too!
ANNOUNCEMENTS:
Mentor workout on Dec 3rd st Maynard Elementary.

Extra Weight Keeps You Warm

THE SCENE: Upper 40’s Misting and Wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Active Mosey to 1st Location of Beatdown With Warm-Up Movements

  • Skip to SSH (ICx25)
  • Mosey Arm Circles to Imperial Walkers (ICx20)
  • Side Shuffle (Both Sides) to Burpees (OYOx5)
  • Bernie Sanders Up The Hill (x5)
  • Mosey to Walking Lt. Dans (1:4 Squat:Walking Lunges) (Work Up to 5 Squats)
    • Mumble-chatter “Yes, This Is Still Part of The Warm Up.”
  • Absolution – Plank, Groiner, Mahktar N’ Diayes, Chillcut, Plank (8 Countx15)

THA-THANG:
Each PAX Find 2 Equal Sized Rocks.

  • Dodo Bird (x10)
  • Iron Hulks (1:4 Merkins:Push Press) (Work up to 5 Merkins)
  • V-Ups (x10)
  • Overhead Squats (x10)
  • Bear Crawl (Backward Up Hill, Forward Down)

Mosey Back To The Grinder (Stopping For 15 Merkins Rotating at Top With 1 Hand In The Air)

Mumble-chatter “Are We Done Warming-Up Yet?”
“Yes, Now We Mosey To The Beatdown.”

MARY:
Single Leg Step-Ups (x10ea.)
4 Sprints
Bench Pull-Ups (x10)
LBC (x30)

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Talking Points:
Staying Motivated, Being an Inspiration to Those Around You.
The Feeling of Surrounding Yourself With a Team of HIMs Getting Better Together. Not a competition between each other like we see in everyday life, but more like that competitive athletic team where we hold the person to our right and left to a higher standard. I Get Better Because He Gets Better; Therefore, We All Get Better.
Refereed to “The Beast Inside”…IT STILL LIVES!
MOLESKIN:
The Desire, Strength and Willingness To Overcome and Succeed With This PAX is a True Blessing! I Find Myself Overwhelmed With Excitement Every Tuesday, Thursday, and Saturday. Many of the PAX Are Gaining The Confidence To VQ And I’m Stoked to See it Happen!
ANNOUNCEMENTS:
No Announcements Were Made.