F3 Knoxville

Tag: Grouch

Fun with Flags

THE SCENE: It was wonderful!  Not too hot, not too cold (once you started working).  Great balance.
F3 WELCOME & DISCLAIMER: Yeppers!
WARM-O-RAMA:
SSH IC x20, LBAC IC x10, Tempo Squats IC x10, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.

  • Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
    • Round 1 = 25
    • Round 2 = 20
    • Round 3 = 15
    • Round 4 = 10
    • Round 5 = 5
  • Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
    • Round 1 = 20
    • Round 2 = 16
    • Round 3 = 12
    • Round 4 = 8
    • Round 5 = 4
  • Station 3 = Pull-ups, Merkins, Big Boy Sit-ups
    • Round 1 = 15
    • Round 2 = 12
    • Round 3 = 9
    • Round 4 = 6
    • Round 5 = 3
  • Station 4 = Box Jumps, Derkins, Dips
    • Round 1 = 10
    • Round 2 = 8
    • Round 3 = 6
    • Round 4 = 4
    • Round 5 = 2
  • Station 5 = Burpees, Squat Jumps, Lunges (2 count)
    • Round 1 = 5
    • Round 2 = 4
    • Round 3 = 3
    • Round 4 = 2
    • Round 5 = 1

MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs).  Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Toad, Nailed It, Drifter, Hydrant, Espy, Grouch
CIRCLE OF TRUST/BOM:
Time is precious.  We have a limited amount in this life before we get to be with our Heavenly Father.  Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly.  Cherish every minute.  Spending time with strong male friends is just as important as spending time with your family.  It is okay to take time for yourself to recharge.  Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:

ANNOUNCEMENTS:

  • Brolympics coming up on 11/5.  Check Slack for sign-up sheet.
  • 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30.  Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
  • November work day at Cerebral Palsy Center in Knoxville.  Date TBD.

Highs and Lows

THE SCENE: A chilly start (40s) quickly remedied…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20SSH, 10 Tempo Merkins, 10 Tempo Squats, soccer warmup lap

THA-THANG:
Stop 1: Grinder
Roll a 20-sided die. 1-10 is that many reps of high intensity work. 11-20 is that many reps of low intensity thing. Some sort of travel between station. 10 min timer, then run to the next spot.

Spot 1: The Grinder
Near side: 1-10 Clap Merkins | 11-20 Merkins
Run to Far Side
Far side: 1-10 Squat Jumps | 11-20 Squats

Spot 2: Mount Suckmore
Near side: 1-10 Iron Mikes | 11-20 Lunge (single count)
Burnie up the hill
Far side: 1-10 WWIIs | 11-20 LBCs
Bear crawl back down

Spot 3: Homerun Hill
Near side: 1-10 Hand Release Merkins | 11-20 Ranger Merkins
Run to bottom of the hill
Far side: 1-10 Iron Squats | 11-20 Monkey Humpers (single count)
Run to top of hill

MARY:
Table Top for time (barely made it back in time)

COUNT-OFF & NAME-O-RAMA
5 PAX. Solid turnout on a Saturday!

CIRCLE OF TRUST/BOM:
Had an odd dream that exemplified my state of life right now. I knew something was off when I started grating the dirt in my living room to get ready for seeding. Then a big rain storm hit and the roof was leaking like crazy! I went to get buckets to catch the water, and all I had were plant pots that have the holes in the bottom. When the rain stopped, my M was like, “we should think about hiring someone to help us with this house.”

I wanted to talk about asking for help. Don’t be like dream me and wait until things are falling apart to ask for help. On the flipside, I think I could do a better job opening up more of my time, not for “me time” but for the sake of being available when a brother asks for help. Let’s lock shields this week, men!

MOLESKIN:
N/A

ANNOUNCEMENTS:
Brolympics! Nov 5

Run fast. Carry heavy things. Do burpees

THE SCENE: Cool and sweaty all at the same time
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

tempo squats, wide merkins, ssh
THA-THANG:
Loooooooooooong a$$ Indian run to the church parking lot for a Dora beatdown.  100 merkins, 200 2 ct imperial squat walkers, 300 WW2’s but we didn’t get to many of those. Looooong Indian run back

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
10 HIMs got 1% better
CIRCLE OF TRUST/BOM:
Motivation follows action. Not the reverse.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Miles 4 Maryville on Saturday. Show up and show out to encourage some sad clowns to come out into the gloom. Bumblebee also looking for help moving on Saturday

Big Circle of Death

THE SCENE: It was wonderful!  Not too hot, not too cold (once you started working).  Great balance.
F3 WELCOME & DISCLAIMER
Yeah, it happened but not so great. The important stuff got done. Not a professional, no one pays any money, if you are injured then keep it to yourself and modify – the important stuff.
WARM-O-RAMA:
SSH IC x20, LBAC IC x12, Cherry Pickers IC x5, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.

  • Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
    • Round 1 = 25
    • Round 2 = 20
    • Round 3 = 15
    • Round 4 = 10
    • Round 5 = 5
  • Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
    • Round 1 = 20
    • Round 2 = 16
    • Round 3 = 12
    • Round 4 = 8
    • Round 5 = 4
  • Station 3 = Pullups, Merkins, Big Boy Situps
    • Round 1 = 15
    • Round 2 = 12
    • Round 3 = 9
    • Round 4 = 6
    • Round 5 = 3
  • Station 4 = Box Jumps, Derkins, Dips
    • Round 1 = 10
    • Round 2 = 8
    • Round 3 = 6
    • Round 4 = 4
    • Round 5 = 2
  • Station 5 = Burpees, Squat Jumps, Lunges (2 count)
    • Round 1 = 5
    • Round 2 = 4
    • Round 3 = 3
    • Round 4 = 2
    • Round 5 = 1

MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs).  Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Nuke (DR from F3 Hampton Roads), Rep Sleepy, Doctor, Dodger, Halfday, Cow Patty, Pennies, Grouch
CIRCLE OF TRUST/BOM:
Time is precious.  We have a limited amount in this life before we get to be with our Heavenly Father.  Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly.  Cherish every minute.  Spending time with strong male friends is just as important as spending time with your family.  It is okay to take time for yourself to recharge.  Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:
Thank you to Blindside for the beatdown.  It was a good one!
ANNOUNCEMENTS:

  • Miles for Maryville 10/22.  Ask Rep Sleepy about signing up.
  • Brolympics coming up on 11/5.  Check Slack for sign-up sheet.
  • 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30.  Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
  • November work day at Cerebral Palsy Center in Knoxville.  Date TBD.

Let’s move

THE SCENE: The weather was great, the number of pax was even better scene.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 2 pax off- 10 merkins

cherry pickers 10

21s all on point
THA-THANG:

Thang 1- 20min

HR Merkin EMOM timer Dora mini- at apex towards pull up bars

every 30 seconds timer goes off par does HR merkins start with 1 work up till you can’t get though before timer goes off- switch exercises every time you fail- if you are on pull up bar don’t have to stop

CMU swings

Shine scraps

Other pax runs up to pull up bars, 5 pull ups or body rows – rinse repeat for time

Thang 2 – 10

Core/Burpee kranken

5 cones softball field going up stairs – Core 10 reps, burpees- 5 reps

-BBS

-Buprees

-Leg raises

-Burpees

-Superman’s

Thang 3

Mike Tyson

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

discipline is the engine that drives everything. Discipline is what shows up when you don’t want to

  • Simplicity is the foundation of Consistency

    Strong Routines are the framework of Consistency

    The Virtuous Leader focuses on

  • on bandwidth not perfection

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.