F3 Knoxville

Tag: Hamm

Deck of Death (F3 Workout Deck)

THE SCENE: A cool 63 with slight fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x15 each way
  • SSH IC x20
  • Tempo Merkins IC x10
  • Imperial Squat Walkers IC x15
  • Suzanne Summers (Cross Jacks) IC x10

THA-THANG:
Mosey towards the planters to the waiting F3 Workout Deck or Deck of Death as coined by Chaucer. Played the standard deck rules, flip a card and do the exercise on the card for the reps represented by the card (face – 10, Royal – 25, Ace – 100). Went around the circle 8 times for 40 cards till time ran out.

MARY:
No Mary.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Why are you here? What motivates you to get out of bed and join this group multiple times a week?
This was more rhetorical to spark an inner dialogue so we know how to talk to others about this crazy thing we do called F3.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wet bricks

THE SCENE: Dark with light sprinkles progressing to a steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 10 each way IC

SSH x 30 IC

Goofballs x 20 IC

Burpees x 10 OYO
THA-THANG:
Kept it simple with the rain:

With bricks:

  • OH Press x 50, run 1 lap, OH Press x 50, run 2 laps
  • Triceps x 50, run 1 lap, Triceps x 50, run 2 laps
  • Curls x 50, run 1 lap, Curls x 50, run 2 laps
  • Chest Presses x 50, run 1 lap, Chest Presses x 50, run 2 laps
  • Squats x 50, run 1 lap, Squats x 50, run 2 laps
  • Run 1 extra lap if finished early
  • Plank up (and add merkins if desired) while rest of the pack finishes

Move to planter boxes and do 11s with Step-ups & Dips.

Back to AO for a quick Mary of:

  • Box Cutters x 15
  • Captain Therkins
  • Boat/Canoe

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
In life there are physical storms like people have experienced with Hurricane Florence.  We should prepare for those with things like insurance, etc…   Just like those storms, we will face storms of life.  As men, we tend to try to do things alone, but we need to have brothers/close friends/accountability partners that we can turn to and rely on when those storms come.  We shouldn’t face things alone and should have someone we can be 100% open with.
MOLESKIN:
It was great to welcome a FNG this morning, aka Right Guard.  Prayers for Herbie’s daughter still trying to recover from sickness and for A-Rod doing the HTL this weekend.

ANNOUNCEMENTS:

Brickyard Breakout

THE SCENE: Muggy September Morning
WARM-O-RAMA:
Old school track stretches
THA-THANG:

  • Grapevine suicides on Fast n Easy’s Ladder
  • 20x rock curls, overhead presses, triceps, squats, rows
  • Bear crawls and reverse bear crawls w/ 30 prisoner get-ups, up hill and down hill
  • Partner wheel barrows up and reverse on an incline with 10x merkins and diamond merkins
  • 25x and 50x uphill, add 10 and decrease 10 with starjacks and smurfjacks
  • Quad 20 combo: 20x, burpees, starjacks, smurjacks, prisoner get-ups

MARY:
7 HIMS broke out crawling and getting up by sticking with it to the end.
CIRCLE OF TRUST/BOM:
Preparation begins when it is only us by ourselves in the cold, dark evenings and mornings.  Conference champions and other podium finishes do not happen automatically they are built with discipline.

Repetition is always the precondition for success.

MOLESKIN:
Prisoner get-ups does not mix with Chinese food. Ask Herbie.

Panther Land SeaBiscuit

THE SCENE: 71 degrees…clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops
THA-THANG:
We started in the front of the school, then took a mosey round back to the track…had to take the scenic route by the Bojangles.  Informed the crew that it was time for a Seabiscuit.

  • 1 Lap – 5 Burpees, 10 Merkins, 15 BBS, 20 Squats
  • 2 Laps – repeat exercises
  • 3 Laps – repeat exercises
  • 4 Laps – repeat exercises
  • 3 Laps – repeat exercises
  • 2 Laps – repeat exercises
  • 1 Lap – repeat exercises

MARY:
Workout ran overtime by about 6 minutes.

COUNT-OFF & NAME-O-RAMA
6 HIMs got better
CIRCLE OF TRUST/BOM:
We talked about the circumstances of undocumented students at Fulton High School and asked the group for prayers for wisdom and guidance on how to support them.
MOLESKIN:

ANNOUNCEMENTS:

4x Conveyor

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
  • Baby arm circles, Forward 17x, Reverse 17x IC
  • Side Straddle Hops 25x IC
  • Lunges 10x EL IC
  • Imperial Squat Walkers 15x IC
THA-THANG:
Conveyer Belt 4 rounds
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, move to 2, and so on. Each time you come back to your starting station, move to next exercise.
Depending on number of HIMs in attendance, at least 1 per station at start.
  • Station 1 (start)
    1. Round 1 – 20 Burpees
    2. Round 2 – 30 Hand release merkins
    3. Round 3 – 40 Carolina dry docks
    4. Round 4 – 50 Merkins
  • Station 2
    1. Squats
    2. Jump Squats
    3. Side Straddle Hops
    4. Al Gores
  • Station 3
    1. Mountain Climbers
    2. Shoulder Taps
    3. Peter Parkers
    4. Plank
  • Station 4
    1. Big Boy Sit-ups
    2. Little Baby Crunches
    3. Flutter Kicks
    4. Bruce Lees

MARY:
No mary today, thang thang until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Inspiration from Jocko Podcast – http://jockopodcast.com/2017/04/26/72-losing-a-son-to-war-true-honor-and-leadership-that-applies-to-real-life-w-col-tom-manion/

“If not me, then who?” – 1stLt Travis Manion, USMC

In our daily lives we pass by so many things where our first thought is ‘Somebody else will take care of that.’ While listening to the Jocko Podcast (link is above), I heard of 1st Lt. Travis Manion who lived by the thought of “If not me, then who?” This really struck me as did the story of his life and death. I’ve been dwelling on the thought of “If not me, then who?” for this past week and realize we can apply this to many aspects of our lives. From our marriages and families, to our jobs, to our F3 workouts. Look for those opportunities to step and be leaders or just to make a difference.

MOLESKIN:

ANNOUNCEMENTS: