F3 Knoxville

Tag: Half Caff

Pax in a Box

THE SCENE: Perfect! Clear and 62*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, Tempo Squats x 10, Tempo Merkins x10
THA-THANG:

  • Mosey to Church w weight- 20 overhead presses
  • Mark out imaginary 4ft Box for 11’s w Burpees/BBS, 7’s w Curls/Lunges, 7’s w Triceps/Squats,
  • Run two Laps around parking lot
  • Mosey to Street- using stripes on street Lunge to stripe do 3 Merkins at every stripe, bear crawl up hill w 3 Merkins at every stripe to top, bear crawl back down hill
  • Mosey w weight to trailer and drop weight
  • Mosey to Church parking lot Circle up for Ring of Fire on your six. Pass jagged pills and do American Hammer while holding Boat position. Pass jagged pills while holding leg lifted position and doing over head Arm extensions w pills.

MARY:
American Hammer, Tempo Hello dollys X 10 Tempo Box Cutter’s x 15 Tempo BBS x 10
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:
Never under estimate the EH-Emotional/Eternal Headlock. It takes persistence to get some guys out. If it wasn’t for High Heels staying on me I wouldn’t be here. Keep up the EHing it’s how we grow!
MOLESKIN:
Extra prayer goes out to Half Caff and Veggie with Jobs, Life, and family.
ANNOUNCEMENTS:
Keep up the good work with Iron Pax Challenge, get ready for Brolympics

2 For Tuesday – A Celebration Unlike Any Other

THE SCENE: Character-Building weather – 70s

F3 WELCOME & DISCLAIMER

  • My name is Steam and it is an HONORED to be your Q this morning
  • A few things
    • 1) I’m not a professional
    • 2) You’re here on your own volition – you made a conscious decision to be here this morning
    • 3) You know your body better than anyone – if you need to modify something we do this morning – do it. Work hard and smart at the same time. 
    • With that being said – push yourselves and those around you this morning. I don’t know why you decided to come out this morning, I don’t know where you work, I don’t know what you do when you leave here, but you are here – right now – for a reason. And so are they – so make it count. Aye? 

WARM-O-RAMA:

  • SSH: 20×4 IC
  • We are actually celebrating a holiday today – in case you were unaware – so happy Two For Tuesday. let’s celebrate accordingly
  • SSH: 20×4 IC
  • Cherry-Picker: 20×4 IC (Arms)
  • Cherry-Picker: 20×4 IC (Arms)
  • Calf-Raises: 20×4 IC
  • Calf-Raises: 20×4 IC
  • Bobby Hurley: 20×4 IC
  • Bobby-Hurley: 20×4 IC

THA-THANG:
Happy 2 For Tuesday!

  • Mosey to Bridge by amphitheater (big ball on the left)

    *Under Bridge*

    • Wall sit
      • 20×4 seal claps IC 
    • Curb facing the water
      • 20×4 Irish step dancers IC 
    • Rinse & Repeat both exercises 

    Mosey to bridge by amphitheater 

    Bear Crawl across bridge 

    [ 20 count ]

    Two for Tuesday R&R

    • 1 Al Gore Overhead Clap
    • Sprint to bridge overlooking Cumberland 
    • 19 situps on the rail facing UT 
    • Same as 11s

    [ 20 count ]

    Mosey to the side of the pond facing the amphitheater 

    • Irish tap dancer: 20×4 IC
    • Incline merkins: 10×4 IC
    • Irish tap dancer: 20×4 IC 
    • Decline wall merkins: 10×4 IC

    Mosey back towards AO 

    Cash out with ATMs

    COUNT-OFF & NAME-O-RAMA
    The Divine 9: 8 PAX, 1 FNG

  • FNG Will –> Named Sweeper. Notified by Judge Judy that there is already a Sweeper – rename with burpees from the Q (me) on Thursday at Reverb’s Q
    CIRCLE OF TRUST/BOM:
  • Stand. Remember. Fight. Build.
  • These words ring true and are nothing less than a reminder of what we are called to do as HIM.
  • Stand – stand up. Get out of the fart sack. We are not guaranteed breath in our lungs tomorrow. Stand up for yourself, stand up for your family, stand up for those who can’t stand up for themselves. In the words of the great country music song You’ve Got To Stand For Something: “You’ve got to stand for something, or you’ll fall for anything.”
  • Remember – Remember where the Lord has met you in your life. Where He CONTINUES to meet you. Remember how far you’ve come. Remember what He’s doing in your life. Don’t forget the ebeneezers in your life.
  • Fight – As men, we’re called to fight for those who can’t fight for themselves. Fight for your family, fight for your spirituality, fight for your life. We are in a very real war called life – whether we choose to see it or not. The fighting is done in the heart and mind and soul – and sometimes in the physical realm. In the words of Samwise Gamgee:“It’s like in the great stories, Mr. Frodo, the ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end, because how could the end be happy? How could the world go back to the way it was when so much bad had happened?

    But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come, and when the sun shines it will shine out the clearer. Those were the stories that stayed with you, that meant something, even if you were too small to understand why.

    But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back. Only they didn’t, because they were holding on to something…That there’s some good in this world, Mr. Frodo. And it’s worth fighting for.” 

  • Build: We were created to build as men. Our creator designed us to build communities and strengthen them (mission of F3), build each other up, and build life. Build the kingdom one day at a time. You don’t have to do it alone – take heart in that – LOCK SHIELDS with High Impact Men and Women that will help build and further the kingdom with you.
    ANNOUNCEMENTS:
    Truckin To The Pound is Sept. 14 (0600 – 0930) or around that time. Check GroupMe or DM Swirlie for more info. EH some guys to come out with you and lock shields for a badass event.

someone stole my cone

THE SCENE: 70s ish and humidity returned to normal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Three point merkins
Super squats
Static stretches middle left and right
SSH
THA-THANG:

Mosey out and over to amphitheater and up to top with plenty of rails. Start at top with the 15 rows, then mosey down the green way, each time stopping at the cone and doing that exercise before returning to the top and doing 15 rows.  Suicide style, each cone is progressively further away from the rails.

  • At planters, 30 dips
  • At bridge across pond, lunge 15x each leg
  • At bridge across Cumberland, burpee broad jump to other side and back
  • At parking lot, 30 jump squats

Work your way back to the nearer cones again suicide style and call when time is up.  Mosey down to the amphitheater stage.

  • Put one foot on stage and do 10 squats, swap legs and 10 more squats
  • Feet up on stage and do 10 BBSUs
  • Bunnyhop up the stairs to the top, touching each stair

Repeat x2.  Then time to stretch out chest from Monday.

On stage:

  • 10 decline merkins
  • 10 flat merkins
  • 10 incline merkins

Again repeat for 2 rounds.  Mosey back to start point

MARY:

  • Hello dolly
  • American Hammers
  • Boat/canoe

COUNT-OFF & NAME-O-RAMA
Perfect 10: Half Caff, Passport, Gesundheit, Aerial, Apollo, G6, Orkin, Swanson, Amazon, Abort
CIRCLE OF TRUST/BOM:
Sometimes in life it seems like the things you know and are maybe even good at, seem harder than usual.  During those times, you have to go further and put more effort in to get the same result.  The suicide routine was a great way to symbolize having to run further each time just to make it through a round.  But, eventually you get a handle on the situation and can begin to return to the original status where that extra distance and effort isn’t necessary.

Return the ring to Mordor

THE SCENE: 72 degrees. Heckin sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC

Cherry Pickers – x10 IC

Annie’s – x7 ea front and back IC

Imperial Walkers – x15 IC 4CT

Captain Thors – x5 IC

THA-THANG:
Indian run with the One Ring (my 3-y/o’s hula hoop) held high over head to the bridge that crosses the creek below the hill. Welsh Dragon across the bridge. Mosey to bottom of Stairs to Mordor for some Dora.

  • 150 LBCs
  • 150 Merkins
  • 150 American Hammers 4CT
  • 150 Jump Squats
  • 1 PAX does the exercise while partner runs to the top of the stairs for 1 burpee and then back down to pick up where partner left off. Repeat until finished.

Indian run back to AO with the One Ring – stopping at bridge to Welsh Dragon across.

MARY:
Flutters – x15 IC 4CT

Edward Scissorlegs – x10 IC 4CT

Boat / Canoe for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Half Caff, Swanson, Abort, Reverb, Jenner, The Voice, Cowbell, Filter, Amazon on ruck.
MOLESKIN:

From Gandalf –

“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”

 

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

THA-THANG:
Mosey to the south end of the world’s fair lawn, and around the pond toward the Big Ball.  Stop for count off underneath bridge.  Five stations, 3 men per group after count off.  Only the group doing Lion Kings has a set number, the rest of the PAX instructed to go as hard as they want.  “You made the choice and got out of bed, make the workout as hard as you want.”

  • Freddy Mercury’s
  • Imperial squat walkers
  • Crab cakes
  • Hand release merkins
  • 10 Lion Kings with CMUs, followed by sprint to Big Ball for 5 pull ups

The group doing Lion Kings and pull ups are the bump group.  Once they finish their pull ups then run to group 1 and bump them, who then bump group 2 Etc. Continue until everyone has been through the circuit.

Mosey to pedestrian bridge between Big Ball and the amphitheater.  Lieutenant Dan’s across the bridge: 4 lunge walks, 4 squats, repeat until you get to the other side.  Low plank until everyone finishes.

Back up and mosey to the amphitheater.  Exercises grouped to give no rest on muscle group, done in quick succession:

  • Derkins x15
  • Merkins x15
  • Incline merkins x15

Hold the bottom of a squat until everyone finishes up.  Same routine for the next set, exercises done without rest, then hold a squat until everyone finished up.

  • Leg lifts x15
  • Flutter kicks x15 (4-ct)

Mosey back to start point, collecting cones and CMU’s on the way.

MARY:
No Mary, just ATMs to cash out.
COUNT-OFF & NAME-O-RAMA
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
CIRCLE OF TRUST/BOM:
“Not all leaders set out to be leaders. People set out to live their lives, expressing themselves fully.  When that expression is of value, they become leaders.  So the point is not to become a leader.  The point is to become yourself, to use yourself completely – all your skills, gifts and energies – in order to make you vision manifest.  You must withhold nothing. You must, in sum, become the person you started out to be, and to enjoy the process of becoming.”