F3 Knoxville

Tag: Frosty

Ribbed 66

THE SCENE: It was a balmy 49 degrees with a little mist as 18 men gather together for a BOM
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15X
Tempo squats 15X
Baby Arm circles (forward and backward) 15X
Some of these and those

THA-THANG:
Two lines and we Indian ran to the middle of the parking lot around the restaurant. We stopped at the break that runs down to the boat ramp and started with 11s. 10 Carolina Dry Docks and run to the other side of the split and do 1 Big boy sit up and rinse and repeat all the way down.

  • Ribbeds 66
    • lunges to the next light pole
      • 10 Burpees
    • Berny sanders to the next light pole
      • 10 Star Jaxs
    • Reverse Lunges to the next light pole
      • 10 Burpees
    • Sprit to the end of the parking lot
      • 10 tempo squats
  • Mosy to the AO stopping to do incline merkins 15X
    • 20-yard increments we did the following:
      • Bear Crawl to one side then 10 Big boys situps
      • Bunny hope to one side then 10 tempo squats
      • lunges to one side then 10 stare jax

Circle up

  • 10 Burpees
  • 10 Box cutters

COUNT-OFF & NAME-O-RAMA
18 men: LaZyBoy, Bartman, Butters, Scutter, Pogo, Frosty, junk, waxjob, Mayberry, sparky, detention, compost, abacus, shooter, Frenchie, ibeam, booger, ribbed.

Thank you all for your example and faithfulness. It’s been a year since I started working out with F3, its because of all you men that keep asking me where you been, that I keep coming. As I look to goals for 2018 I look to lead at f3 at least once a month.

Day 1 – List of 10

THE SCENE: 35 and really warm!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Burpees 10x
Ice Skaters 15x
Hand Release Merkins 15x
ISO Squats 20x
Burpees 10x
Ice Skaters 15x
Hand Release Merkins 15x

THA-THANG:

In partners – One partner runs 400m while other exercises. Then swap until all reps are completed for that exercise. Begin and end each round together, so Al Gore or plank until all in.
200 total reps of each per team= 2,000  (we made it through about 1500 reps, and over 2 miles)
Round 1 – ‘Merkins
Round 2 – Alternating Lunges (1 leg=1)
Round 3 – Mountain Climbers (2-count)
Round 4 – Big Boy Sit-ups
Round 5 – Carolina Drydocks (1=1)
Round 6 – Squats
Round 7 – Overhead Press
Round 8 – Bobby Hurleys
Round 9 – AbClaps
Round 10 – Burpees

MARY:
AbClaps aren’t that great of an exercise

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. We need to be constantly reminded of our mission so we know who we are and why we’re here. The same is true in your life. What is your mission? Can you articulate your mission clearly?  Probably worth spending some time to craft it, so it rolls off your tongue..

Frozen Truckers

THE SCENE: clear sky, 10 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO, 25 SSH IC, 15 merkins IC, 15 Tempo squat IC

  • THA-THANG:
    Mosey to the soccer field where pax buddied up and took a lap around the field, on the side lines they wounded dragged to the corners and did 10 diamond merkins and on the end lines they fireman carried, stopping at half field to also do 10 diamond merkins.
  • on the second lap they sprinted the side lines and lunged the end lines, stopping at the corners and half field to do 10 ranger merkins.
  • we  then did 7’s across the field with burpees and smurf jacks
  • PAX then circled up on the center field where we did flutter kicks IC while one at a time they would run to the bleachers and do 10 dips, every other time someone finished dips PAX that were circled up would switch to a different core exercise (box cutters, LBC, ect.)
  • mosey once around the field.
  • PAX lined up on the end line and ran across the field stopping at every line and doing 7 BBS, and then back across the field doing ranger merkins
  • mosey once around the field
  • PAX again lined up on the end and did the same this time with 7 dry docks and back across doing 7 monkey humpers
  • mosey back to AO

 

MARY:
we did 3 minutes of boat canoe on my count followed by 25 box cutters IC
COUNT-OFF & NAME-O-RAMA
10 PAX no FNG’s
CIRCLE OF TRUST/BOM:
I shared how this time of the year for me at work is can be more stressful than normal and how I often times find myself complaining about my day to my wife. Being the amazing wife that she is she reminded me of how the Lord sends us blessings that the enemy will try to steal. I told the PAX how prevalent complaining is to people in our society and how it works to steal our motivation and drive to appreciate God’s blessings and to complete the things that God has planned for us. This is especially true in a group setting, one person starts complaining and it will spread like fire through the group robbing the group of its motvation to complete the task at hand.
MOLESKIN:
prayed for Iceman’s family member who suffered a stroke and also for Tank’s foot to heal.
ANNOUNCEMENTS:

Seadangus at Matterhorn

THE SCENE: Cold as a mug.

WARM-O-RAMA:
SSH IC

TEMPO MERKS IC

SOME HIGH KNEES AND  MICHAEL PHELPS

MOSEY TO MATTERHORN
THA-THANG:
SeaDangus

1 lap up Matterhorn followed by 5 Burp Skurps, 10 Merks, 15 Squats

2 laps ”  ”

3 laps  ”

4 laps  ”

Mosey back to AO with a quik stop for some derkins near the water

MARY:
We lost Mary in the battle. She gone
COUNT-OFF & NAME-O-RAMA
PAX 6
CIRCLE OF TRUST/BOM:

In many ways our lives today are better than they could have ever been. We can solve most of our problems quickly and efficiently. However, most of our pains and pleasures as well as the pursuits of these are devoid of meaning. I encourage you all to find ways to insert meaningfulness into your lives whenever you can. Certainly for me, F3 has been one avenue for me. There is a sense of community embracing the suck together. Reach out to old friends and try to encourage them to come out, or try to interact with them in another meaningful way. Live purposefully with intent and even the painful days will be worthwhile.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP Alcoa/Murville Feb 24. Be there or be square

Army PT Test

THE SCENE: Crisp 29
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry Pickers x 10

Imp. Walkers x 10

Merkins x 10

Mosey to upper field
THA-THANG:
Army PT Test, AMRAP for 2 minutes

Merkins

BBS

1 mile run

Start at bleachers on field, derkins x10, bear crawl to center field, CCD x 10, run to sideline, 20 squats, bear crawl to center field, CDD x 10, run to bleachers

Repeat with crab walks instead of bear crawls

Partners

A) stay at end line doing squats

partner b, runs to 18 yard line does 20 CDD and runs back to end line.  Then partner A goes.

At the 50 yard line, 15 CDD

At other 18 yard line, 10 CDD

At other end line 5 CDD

Mosey to AO

MARY:
Ring of Fire Merkins, 2, 3, 4, 5, 6, 8, 10

COUNT-OFF & NAME-O-RAMA
Swirly, Mayberry, Crossbar, Bartman, Showcase, Shooter, Butters, FNG (Space Camp)

CIRCLE OF TRUST/BOM:
When making your resolutions for 2018 make them really big and bold!

MOLESKIN:
Bartman had the highest PT score of 285/300.  Mayberry was second with 277/300.  I believe everyone passed the Army PT test for graduating from basic training.  We can do it again in 6 months and see what improvement has been made.

ANNOUNCEMENTS: