- THE SCENE: Dark n stuff and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: - Jog across parking lot x2, High Knee Skip x2, butt kicks x2, Karaoke x2
- Squats IC x20, Hillbillies IC x20, SSH IC x20, Merkins IC x10, Burpos x10 oyo
THA-THANG: - HAIRBURNERS!!. 10 minutes of Pushing plates back and forth. At one end PI is doing curls with CMU, The other end P2 is doing Bent over rows with the CMU, P3 is pushing plates between cones and alternated out pushing plates with P1 and 2 for 10 minutes. AMRAP on the reps of Curls and BOR, once smoked on the reps, switched up to triceps and/or presses with the CMU. PAX did not like doing it for 10 minutes straight so we stopped for a moment of Clarity to find out WHY we are out here trying to get better. We got motivated again and pushed through the last few minutes! GREAT WORK PAX!!
- After the Hair burners, we needed a break so we did CAPN THOR. Actually not much of a break but a great AB smoker! We did all the way to 10 BBS: 40 American hammers. PAX killed it!
- Mosey to Mount Crumpit! 7’s on Mt Crumpit. Merkins and BBS
- Mosey back for some Mary/Abs. POWER T flutter IC x10, Iron Cross, Hello Dolly ICx10, Never Cross Dolly IC x10, JLO’s x10 IC, Hold Plank.
- PAX CHOICE! Music or Cones? For some reason PAX always choose Music and they think it sounds easier than cones?? The word cones must relate to pain and suffering…Actually, Music is just as bad, they just did not know it! 🙂 PAX chose music so we did CUMBAWUMBA, I get knocked down song. SSH the whole song and when they say I get knocked down, do a Burpee. About 33 burpees and is a great Smoker/Cash out for the end of a workout! Again, the PAX killed it!
- About 2 minutes left. FINS has not q’d yet so he lead us in some Boxcutters IC x20. He did awesome and now is ready to Q!!
COUNT-OFF & NAME-O-RAMA
15 including FNG(SLUMLORD) Hugh Ladd
CIRCLE OF TRUST/BOM:
Confucius Say……Better a diamond with Flaw than a pebble with out, The gem cannot be polished with out friction, NOR man perfected with out trials. You get it, IRON SHARPENS IRON!
MOLESKIN:
I love silly quotes, Confucius quotes, simple words of wisdom.etc..What is comes down to is that we are not perfect but if you think you are or you think you will never be, you will NEVER grow and get better as a man! A man with out Fault will never grow so don’t be afraid to fail. Last week, I asked the guys to think about their WHY? Why are you coming out to a free workout early in the morning? When it gets tough, what motivates us to push through the suck? WELL, Fins came up to me today after the workout and shared his WHY with me. I was grateful to hear his WHY. I just met FINS and he came to me an opened up to me. That means a lot to me and is what I love about F3. Being a part of F3, we all know and have an unconditional bond with one another, even if we don’t know each other(YET). I believe we all have a similar WHY. Thank you FINs for sharing with me and I look forward to getting to know you more.
ANNOUNCEMENTS: - 2.0 workout tomorrow with TANK. Paying it forward with young men that do not have Fathers or Male role models in their life. Contact TANK for details.
Tag: Flash
Bomb Shelter meets the Kraken
THE SCENE: low 40’s…warm enough for shorts, but still cool & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 20
- Tempo Squat IC x 10
- 4ct Merkins IC x 10
- LBAC forward/backward x 10
- this/that stretch
THA-THANG:
Unleash the Kraken! 8 cones in a circle…exercises written at each cone. Run a lap around the circle before advancing to the next cone. This Kraken was On The Rocks so CMUs go wherever you go. Exercises as follows:
Lap 1
- Overhead Press x 50
- Tricep Press x 50
- Nose Wipers x 25
- CMU Lunge 25 out & back
- Goblet Squat x 50
- Curls x 50
- Diamond Burpee x 25
- Bear Crawl around the circle
Lap 2
- Mountain Climber x 50
- Double Burpee x 25
- Thrust Merkins x 25
- Sumo Squat Press x 50
- Hand Release Burpee x 25
- Mr. Spectacular x 25
- Ranger Merkin x 25
- Squat Jump x 50
MARY:
- Boat/canoe
- Captain Thors
COUNT-OFF & NAME-O-RAMA
12 PAX including an FNG: Flash, Snorkel, Drifter, Fins, Butterfingers, Raincheck, Hammy, Napster (fng), Mr. Rogers, Moses, Iceman, Bartman
CIRCLE OF TRUST/BOM:
Apostasy: The abandonment or renunciation of a religious or political belief. I’ve been thinking about this term since hearing a sermon about it recently and have been using this to challenge the root of my decision making. I’m not an Apostate, however when I know what Christ would have me do and I deliberately choose to do something differently I feel like there is an Apostic nature to my decision. As a man who claims Christ as my savior I need to be keenly aware of this…often my areas of greatest disobedience are in my decision making. My challenge to the PAX this morning was to be aware of the seed of Apostasy and prevent it from showing up in the decisions we make.
MOLESKIN:
Great first trip to the Bomb Shelter for me. Next time I’ll use the parking lot entrance rather than the sidewalk to drive in.
ANNOUNCEMENTS:
Inner City 2.0 workout coming up December 3rd. The workout will be held at The Wesley House (1719 Reynolds Street) at 2:00. Tank has more information if you want to reach out to him.
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
Birdearners
THE SCENE: 32 and frosty! Just right.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Cossack Squat IC x8 each leg
TN Rocking Chairs x15 IC
Pickle Pusher Merkins x10 IC
Monkey Humpers 4ct x20 IC
LBAC x20 each way IC
Sundials 4ct x15 each leg IC
Pickle Pounders 4ct x20 IC
THA-THANG:
Throw off everything that hinders
Mosey to the hill between tennis courts and baseball field for 7’s (audibled from 11’s): Burpees and Squat-tuck-jumps. Bernie up the hill, bear crawl down.
Mosey down the road around the outside of the ball field and back up to the Scrapyard for 1:5 ratio pull-ups to dips. Start with 1 pull-up, 5 dips all the way to 5 pull-ups, 25 dips.
Partner leg pushdowns x25 (each partner)
Crab walk all the way across the Grinder from the Scrapyard to the Pavalon, half-way forward, half-way backward.
- 15 box jumps
- 10 decline merkins (feet on the bench)
- 10 box jumps
- 5 decline merins (feet on the table top)
- 5 box jumps
- 10 Carolina Dry Docks
Regroup at the AO
MARY:
- Flutter Kicks x20 IC
- Slutter kicks x15 IC
- Row Your Boat x5 times thru song
COUNT-OFF & NAME-O-RAMA
11 PAX including 1 FNG: Travis Selkins – Spook! In town from DC, visiting FIL and BIL (Hammy and I-Beam)
CIRCLE OF TRUST/BOM:
Of course, today is Thanksgiving Day. You’re going to hear a lot about being thankful for all of the blessings and good things in your life. But just like the beatdown often sucks, hard times and difficulties come in life. It’s often hard to recognize as you’re in the middle of it, but Romans says that God works all things together for the good of those that love Him. The first thing James says after his greeting is that we should count it joy when we encounter trials and hard times because it develops our faith. So I encourage you as you think of the good things and give thanks, take time to look back at the tough things. Look at how God has strengthened and grown you through those and give thanks for the tough things in your life.
MOLESKIN:
Today’s beatdown was like roasting a turkey without putting foil on the drumsticks…. Legs were done and burnt way too early!
ANNOUNCEMENTS:
Holiday coffeteria at SBUX!
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: