F3 Knoxville

Tag: Hammy

Lucky 7s

THE SCENE: 60’s and clear with a KILLER sunrise!
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
SLOTH CRAWL(5 feet)

jog the grinder, squats,baby arms circles, SLOTH PLANK, merkins, Skipping, TOy soldiers, and Rocky balboas

CMU curls, CMU tris and CMU rows for BROS
THA-THANG:
Insert information about the workout.

  • LUCKY 7 at Crumpit
  • Partner up and head to MT Crumpit VIA Sling shot.
  • Partner 1 stays back and performs 10 squats and 10 merkins, then runs to catch P2 which is Farmer Carrying the CMU. Switch back and forth until we arrive at the Base of Crumpit
  • Lucky 7s Partner 1 at the base doing a MINIMUM of 7 Mr. Spectaculars while P2 runs up Crumpit and does 7 Big boys, P2 runs back down and switch up. Do this for 7 rounds.
  • Sling shot back to AO

MARY:
Dealers choice. Flutters, Box cutters, ABCs, and Alternating Supermans. Snorkel, Hammy, Drifter and Neighbor each led an exercise
COUNT-OFF & NAME-O-RAMA
14 Pax including one FNG, Soy bean
CIRCLE OF TRUST/BOM:
WORRY can cast a BIG shadow on small things.
MOLESKIN:
Why worry when its not in your control? Why worry when it is in your control?
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Butter Biscuit

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), High Knees – 1 Minute, Mtn Climbers (20), Squats (20), Groiners (10)

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 50 Side Straddle Hop
  • 40 High Knees
  • 30 Mtn Climbers
  • 20 Squats
  • 10 Groiners

MARY:
Something new from Pinocchio…Thanks,  Box Cutters, LBC’s to cash out

COUNT-OFF & NAME-O-RAMA
15 HIM’s tackled the Butter Biscuit; Butterfingers, Henhouse, Neighbor, Snorkel, KY, Hammy, Graceland, Espy, Goldfinger, Sake, Pinocchio, Dreamer, Drifter, Moses, Cable Guy
CIRCLE OF TRUST/BOM:

I have gained more than friends over the last two years with F3.  Through constant sacrifice and suffering I have found brothers within this circle of men.  I’ve have learned so much from each of you.  Your strength, compassion, and generosity have change my life.  Thank You!

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Not an Octopus

THE SCENE: Low 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 squats

Jog grinder

5 pull-ups

Jog grinder

5 merkins

Jog grinder

5 step ups per leg

Jog grinder
THA-THANG:

Kraken on the rocks.

Exercises:

  1. Thrusters x 20
  2. Decline merkins x 20
  3. Swings x 20
  4. Goblet squats x 20
  5. Curls x 20
  6. Tricep extensions x 20
  7. Burpees x 20
  8. Lawnmowers x 20 per arm

MARY:

CMU up flutters x 20 IC

CMU chest presses x 20

Isometric CMU hold 20 second count

Repeated 5 times for 100 of each
COUNT-OFF & NAME-O-RAMA
14 men of the sea lay waste to the mighty creature
CIRCLE OF TRUST/BOM:

Repeat from last week at RAW. Wanted my BS boys to hear this.

6 exercises to improve mental toughness:

  1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
  2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
  3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
  4. Ruck – put a heavy pack on and go walk for hours.
  5. Farmer carry – pick up some heavy shit and go for a mile walk.
  6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday. No Bomb Shelter workout scheduled. Come support us by drinking beer and eating grilled meats!

Ever felt you were going backwards in life

THE SCENE: Warm for upper 60s. A bit windy too
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reverse arm circles, tempo squats, tempo merkins , SSH in reverse  start at 20 and go to negative 5. Pax fell apart at 0…..which is funny due to all the smart/engineers at the BS. Pinocchio was the only one I believe to keep counting from 0- negative 5.

Bernie the grinder , reverse sumo walk halfway back then Bernie back to start.

5 burpee penalty for the FNG that kicked the cone
THA-THANG:
EVERYTHING WE DO TODAY IS IN REVERSE OR BACKWARDS

  • RT 66 starting at 11 and working down to one. 11 burpees, Bernie to next light pole, 10 burps, always running backwards between light poles
  • Once we made it to mt Crumpit , 7s . At the base , do one monkey humper , Bernie up to Crumpit and do 6 WWII sit-ups with your head downhill , Bernie back down . Rinse n repeat until reps of said exercise are flipped
  • Bernie back to AO
  • Bearway to heaven or Way bear to heaven !  Instead of bear crawl, we crawl bear the whole time. Pretty brutal !
  • over a mile of running and crawl bear backwards today!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 pax incl one FNG- ESPY
CIRCLE OF TRUST/BOM:
Ever felt like your going backwards in life and just can’t succeed? Well, I have but I think that’s ok and part of life. I believe if you always succeed in all that you do, you are not trying hard enough or challenging your self enough. You don’t know your limits until to take yourself to the limit and fail. Don’t be afraid of failure , embrace it when it comes and become stronger from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Abridged tonight . Go for fellowship and support for hardship hill and OEW!

Cinco de Seveno

THE SCENE: A crisp, beautiful morning between 45 and 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 side straddle hops, 15 arm circles forward, 15 backward, 8 body-builders, indian run with CMU

THA-THANG:
1st exercise: Unbroken sets of 30 (not for speed, good form)

2nd exercise: work until partner is finished with 1st (Plyometric exercise – explosive)

Switch

After each round switch who goes first.

Exercises:

  1. Deadlift- 2 CMUs
  2. Pistol Pete
  1. Floor Press with CMU
  2. Star Jacks
  1. Bent rows
  2. Iron Mike
  1. Thrusters
  2. Box Jumps
  1. Curls
  2. Plyo push-ups

1.Tricep extension

2. Body-builders

MARY:
One partner farmer carry two CMUs while the other Big boys. Switch. 20 box-cutters, 20 heels to heavens, LBCs cash-out

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am hard on myself. I expect a lot out of me and the way that I know is because of my frustration, anger, or dismissal for myself when things don’t go my way.  I put my faith in a lot of things, including myself.  I have a lot of faith in my body because I think if I eat right and work out that my body will be transformed.  I expect the same to happen in my spiritual life.  When it doesn’t then I get frustrated and either blow up or hide or double down on my efforts.  2 Corinthians 3 says that I am being transformed into the image of Christ and the only prerequisite for that is my faith in Jesus.  Not in my efforts, not in how well I’m doing, not in how others see me, not in my position at work, home, with friends.  I want to put my hope and faith in the Truth that I am being transformed into Christ’s image, in His time, in His way, not my own.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.