F3 Knoxville

Tag: Hammy

Red Line

 


THE SCENE: Just finished a light rain and 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats , imperial walker , imp squat walker, merkins , all IC then jog down and back of the grinder
THA-THANG:
Deck of cards

  • 2-6 , sprint the grinder and do the number of pull ups according to the card, no matter the suit. Jog back to flip the next card
  • Spades- Iron squats ( jump lunge each leg, then one squat , thats one rep
  • Hearts -body builders
  • Diamonds -LBC on the 4 ct
  • clubs -flutters  on the 4 ct
  • Reps – 7-10 , do that many reps
  • face card were 15 reps and Aces were 20
  • jokers, dealers choice .. 10 burps and sprint the grinder (thanks to Sprockets ) and greatest merkin ever by Drifter
  • the bodybuilder and 4ct exercises , I picked or someone volunteered to lead the count . Always good so guys can practice cadence and go at their pace
  • named this post red line because we did close to 2.5 miles of sprints and jogs on the grinder making one big red line !

MARY:
Lbcs 10

dollys x 10

never cross dolly x 10
COUNT-OFF & NAME-O-RAMA
10 pax including Wed Culbertson aka Sprockets from Charlotte
CIRCLE OF TRUST/BOM:
Focus on nutrition
MOLESKIN:
Short—- we can workout until we are blue in the face but if you put crap in your body as fuel , the workout is all for not
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church

Slow Down

THE SCENE: Cool and frosty, 32 degress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 x Windmills, Knee-to-chest-to-lunge(10 yds), Inchworm merkins back

  • THA-THANG:
    Mosey to Mt. Crumpet
  • 2 sets of everything
    • 20 hand-release merkins, run Crumpet, plank at top
    • 15-20 Iron-Squats, run middle hill, plank with leg-lift
    • 5 burpees, run third hill, squat hold for the 6
  • Mosey back to grinder
  • Set 1 (x2)
    • Over-CMU merkins, 8ct. IC x3
    • Squat hold, tempo curls, IC, x10
    • Calf-raises, IC, 4ct-10x, 3 positions(toes neutral, in, out)
  • Set 2 (x2)
    • Slow lunge with CMU press x10
    • Slow Dips, IC, 4ct x10
    • Slow Water pumps, IC, 4ct, x10
  • 1 min, leg-under plank

CIRCLE OF TRUST/BOM:
In the craziness and and business of the holiday season we all need to intentionally take time to SLOW DOWN: take time to reflect on God sending Christ for us at Christmas, take time to spend with your family without distractions of technology, take time to be alone and simply reflect on what God has blessed you with.
MOLESKIN:

F3CFTPFT

THE SCENE: Dry and about 37 degrees outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x Side-straddle Hops

THA-THANG:
We attempted a modified version of the Army’s new CFT (Combat Fitness Test). We partnered up and split between the 5 stations. Each station we had 2 minutes to complete as many reps as possible then ~1 minute to reset the station and get to the next station. The Stations are in order below.

  1. Throwing Balls (Throw a 10lb medicine ball backwards over your head as far as you can then sprint to it and throw it back. There were 2 medicine balls, 1 per partner)
  2. Sprint, Drag, and Carry (Sprint 25 yards down and back, then drag 2 CMUs with a ratchet strap backwards 25 yards down and back, then farmer carry 2 CMUs 25 yards down and back)
  3. Leg Tucks (Hang from the pull up bars with an alternate hand grip and tuck your knees to your elbows)
  4. Hand-Release Merkins – Arm Extends (A normal Hand Release Merkin but with a twist. When you release your hands, extend them out sideways without them touching the ground until your elbows lock then bring them back in and complete the Merkin)
  5. Deadlifts ( A normal deadlift with a CMU in each hand)

 

We then went for a Indian Run for about 1.5ish miles around the park with a small 45 sec pit stop to hold an Al Gore. At the end, we Jailbroke the last hill to the Grinder

 

We then attempted the PFT (Physical Fitness Test) which was the following

  1. 2 Minutes of Big Boy Sit-ups
  2. 2 Minutes of normal Merkins

We then finished the work out with a 30 count of Tempo Squats

MARY:

  • 25x Box cutters
  • 25x Fast Tempo Side-Straddle Hops

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
In the military, they are like brothers. Before I started coming to F3, I was going to try out for the Knoxville Rugby team. I played Rugby in college and was really looking forward to playing again. When I went to the first summer practice several months ago, the guys there were not very welcoming. I was the last one picked for the pickup game and no one even tried to introduce themselves. I knew no one and no one knew me. They all had their own little cliques. By the end of the second practice I was so discouraged because I was not having fun and pretty much just standing by myself.

When I came to F3, I was very skeptical because of my experience with the Rugby team. I was very happily surprised that the F3 Brotherhood was so welcoming. My first day at the Bomb Shelter was amazing! Very Difficult, but amazing. Everyone was so friendly and genuinely wanted to get to know me and any new person than came out. It was like being welcomed into a new family of brothers that always have each other’s back. I am so thankful to have found a brotherhood like this and I hope everyone else can appreciate it as much as I do!

 

Checking In

THE SCENE: 33 degrees F, Partly Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Inchworm Merkins, Little Baby Arm Circles

Jog across grinder, skip across grinder, bear crawl to CMU storage and claim one.

THA-THANG:

Mosey with your CMU on the Block Party circuit while stopping at the following 20 stations:

    • Bent rows x24
    • On the shelf x6 each side
    • CMU toe tap x67
    • Squats x24

    Road Block merkins, x18

    • Clean and press x12
    • Roll over merkins x6 each of 4 CMU ends

    Run to Springbrook fountain w/o CMU and then return to retreive CMU

    • Dead lift x6 per arm
    • Triceps extensions x12
    • Dips x24
    • Straight arm overhead lift x12
    • Upright rows x24
    • Burpee press x12

    Interlude: Mt Crumpet count off by 2’s.

    #1 run up, #2 farmer hold – switch.

    #1 Bernie up, #2 farmer hold – switch.

    #1 bear crawl up, #2 farmer hold – switch

    • Curls x24
    • CMU swing x12
    • Overhead press x12
    • Lawn mowers x12 per side
    • Squat press x12
    • Lunge to grinder with CMU

MARY:
Box Cutters, Floor Wipers, Flutter Kicks, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
Total of 15 HIMs including Knoxville visitor Umbro.
CIRCLE OF TRUST/BOM:
When I first started with Alcoa, Inc in 1974 the Engineering and Maintenance Manager was Dick Taylor.  In his late 40’s, Dick was three levels of management above me and reported to the Operations Manager.  Dick was sharp, energetic, smart, confident, experienced, driven, and demanding.  He was also introverted.  Like many of us, we are often required to function out of our personality comfort zone.  Dick did and he did it well.

Dick had the habit of touring around the plants to maintain a pulse on things.  Often he would show up in an engineer’s office, say hello, and take a seat.  And he would be quite.  We have heard of the pregnant pause.  This seemed longer.  When it happened to me the first time, I was taken off guard.  What did he want?  Why was he in my office?  What should I do or say?

In short order I started telling Dick what I was into from a work perspective.  I talked about the projects that were consuming my time.  I asked for any advice he might have.  After that we might get into a little conversation about life things outside of Alcoa, Inc.  Dick used these impromptu meetings to touch base, to learn some details, to connect with his entire staff.  Over a period of 5 years, Dick probably stopped in 3 or 4 times.  Each one got easier and more beneficial to me.  Perhaps for Dick also.

Years later I looked back at the time spent with Dick and it hit me that this is a good way for me to spend time with God.  Instead of Dick sitting across the room from me, what if it was God that just came in and sat down.  I know, He was there all the time, just like He is here as I type this.  But the difference is that I act like He is in front of me.  There are certainly things I need to tell Him; not for His sake since He already knows it, but for my sake.  By telling Him, I can bounce things off of Him, ask Him for advice, and understand His will for me.  I need that kind of relationship with God and I know He wants that from me.

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