F3 Knoxville

Tag: Hammy

Fight Gone Wrong

THE SCENE: 25 and felt like 10, beautiful sunrise to warm things up

Disclaimer
Warm Up:

    • Hot Feet to Warm Up
      • Little Higher
      • Higher
    • Side Straddle Hops (ICx15)
    • Windmill (ICx10)
    • Pax Perform 1 Blockee, 5 Alpos, now 1 Blockee-Alpo (1:5)

The Thang: Fight Gone Wrong

Round 1: ‘The First 3 Minutes’

  • (10) Blockee Alpos (1:5 Ratio)
  • CMU Farmer Carry to Troll Bridge
  • (50) Merkins
  • CMU Farmer Carry to Grinder

Round 2: ‘The Mental Game’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • 50 Overhead Press
  • CU Farmer Carry to Grinder

Round 3: ‘Grit’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • (50) Air Squats
  • CMU Farmer Carry to Grinder

 Mary:

30 Secconds of Work:

  • X’s and O’s
  • Feet at 90 – Touch Toes
  • Gas Pumps
  • Ankle Wiggles 

B.O.M.

you can apply the stages of a fight in nearly any job function or timeline in life:

The first 3 min, getting your feet wet, figuring it out

The mental game, thinking through it, gathering intel, and creating the overall plan

Grit, The final push, to overcome and complete the job

 

Grinding out Reps

THE SCENE: Shorts weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Bear Crawl grinder

SSH x 20

Bear Crawl grinder

THA-THANG:

On the grinder:

Do the 20 rep exercise then mosey to the far end of the grinder for the 1 rep exercise. Mosey back to the next 20 rep exercise and so on. When you’ve done all exercises repeat adding 1 rep to the exercise at the far end each time.

  • 20 Merkins – run to far end for 1 Burpee.
  • 20 Squats – run to far end for 1 Prison Get-up Tuck.
  • 20 Curls –  run to far end for 1 Pull-up.
  • 20 Lunges – run to far end for 1 Iron Squat.
  • 20 BBS – run to far end for 1 V-Up Complex.

MARY:
COUNT-OFF & NAME-O-RAMA
10 brothers
CIRCLE OF TRUST/BOM:
Much has been written about the importance of male friendships. Research shows that men with emotionally intimate male friendships are healthier, and there’s some evidence that they have deeper romantic relationships, are more engaged parents, and perform better at work. They also live longer – social isolation can be deadlier than smoking 15 cigarettes a day.
MOLESKIN:
If you got 5 rounds you did 575 reps and almost 2.5 miles.
ANNOUNCEMENTS:

Substitute teaching while Taco is on quarantine

THE SCENE: Chilly-ish but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My 2.0 “Lumberjack” led most the warm-up

-10 SSH

-15 LBC’s

-15 Squats with CMU’s outstretched
THA-THANG:
Today the Bomb Shelter needed a substitute teacher as our own Taco (an MCS spanish teacher) was on close-contact quarantine. We decided to honor the work of our teachers in this odd time by visiting The Educator.

-Mosey to The Educator with CMU for 11’s. Blockies at the bottom, 4ct Iron Mike’s at the top.

-Inch worm Merkin your first time up the educator, Bernie a few trips up in the middle (a Snorkel request)

-Mosey back to AO, blockies while we wait for the 6 to catch up (a Peach request)

-Lesson for the day, be careful what you ask for with your MumbleChatter =)

MARY:
-Chest press

-Flutter kicks

-Chest press and flutter kicks at the same time

-Tempo merkins and WW2’s

COUNT-OFF & NAME-O-RAMA
scout, scoutmaster, peach, pinnochio, snorkel, hammy, ky, t-bone,veep, napster, nair, espy, double tap, drifter, lumberjack
CIRCLE OF TRUST/BOM:
Read the weekly F3 email, the Judge’s word on consistency this week was awesome!
MOLESKIN:
Pray for KY’s ministry oppourtunity and those dealing with COVID
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

ONE IS NONE 2 IS ONE.

THE SCENE:  A bit cool but nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LITTLE BABY ARM CIRCLES FORWARD 13 BACK 11.  TEMPO SQUATS 10. SQUATY CURLS 5 ON AN 8 CT

THA-THANG:
GRAB A CMU AND MOSEY TO THE FOUNTAIN. ON THE LOOP FROM FOUNTAIN TO STREET VISIT 8 STOPS FOR A CRACKING.  20:1

  • BURPEES
  • SQUATS
  • MERKINS
  • BIG BOYS
  • IRON MIKES
  • CURLS (CMU)
  • OVERHEAD PRESS (CMU)
  • BENT OVER ROWS (CMU)

MARY:
GRAB BIG ASS ROPE AND AS ONE DO WORLD WAR II’S UNTIL ALMOST TIME.  FINISH WITH 10 MERKINS OYO
COUNT-OFF & NAME-O-RAMA 

 


CIRCLE OF TRUST/BOM:
ONE DOES NOT MAKE THE GROUP THE GROUP MAKES ONE.  BOMBSHELTER MEN MAKE UP A GREAT GROUP.  USE THIS GROUP AS AN EXTENSION OF YOURSELF.  REACH OUT IF YOU NEED TO. IF YOU ARE CAPABLE, YOU SHOULD HELP. YOU ARE ONLY AS STRONG AS THE MAN NEXT TO YOU.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Santa Came Early

THE SCENE: Mid 20s, 🥶 .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo squat IC x 10

little baby arm circles forward/ reverse IC x10
THA-THANG:
Gift giving day for the PAX. 5 gifts were scattered about Sandy Springs and the Grinder each containing exercise for the HIM who opened the gift or for a member of the PAX. PAX could only give a gift once and receive a gift once.

1. Completed a game of HANGMAN. PAX performed side straddle hops while guessing. If guesses wrong, performed 5 burpees. ESPY guessed ADVENT correctly: Drifter given gift of 60 box jumps while rest of PAX held plank.

word in box: HOPE

2. PAX lined up at end of grinder and bear crawled length. First place Napster opened gift and gave Nair 20 burpees while PAX performed push ups.

word in box: PEACE

3. PAX Indian ran to Mt Crumpet. Leader in front was Taco at Crumpet who gave Hellbender 40 thrusters with CMU that happened to be lying at top while PAX performed monkey humpers.

word in box: JOY

4. Indian ran back to Grinder when someone noticed a bonus package on side of trail. Nair opened and gave everyone the gift of 50 big boys. Al gore to wait for PAX once done.

5. Returned to Grinder and circled up at far end. Jingle Bells played while everyone performed 10 repetitions of an exercise of their choice and passed it to the next person. The person exercising when music stopped got to open last gift. Postpone enjoyed 10 pull ups, 10 merkins, 10 dry docks all to himself while PAX flutter kicked.

word in box: LOVE

6. One more round of jingle bells performed but no gift given at end. Crowd favorite exercise seemed to be body builders. Honorable mentions were little baby crunch, merkins, squats, burpees, and squat jumps.

MARY:
13 minute of abdominals as I totally overestimated length of time it would take to open gifts.

hold iron cross overhead claps IC, iron cross with little baby arm circles IC, high plank to low plank, Alabama but kickers IC, Peter parkers IC, Freddie mercuries IC, shoulder taps IC, box cutters IC.

passed protractor around circle with each member of PAX calling degree and group holding for 5 seconds. (ESPY called 1 degree)

Bear crawl to crawl bear merkin IC

Cash out with LBCs
COUNT-OFF & NAME-O-RAMA
16 with no FNGs, 2 2.0s
CIRCLE OF TRUST/BOM:
It’s the season of Advent, or the ‘not yet’ season leading up to the birth of Christ. Focus on preparing our mind and hearts for coming of Christ into this world. Don’t get so distracted by the day of Christmas, stay in the moment and prepare yourself. The workout today was based on the Advent wreath: Hope, peace, joy, love.
MOLESKIN:
Singing oh Lord, keep me in the moment
Help me live with my eyes wide open
‘Cause I don’t wanna miss what you have for me
(I don’t wanna miss, I don’t wanna miss)
Singing oh Lord, show me what matters
Throw away what I’m chasing after
‘Cause I don’t wanna miss what you have for me
ANNOUNCEMENTS: