F3 Knoxville

Tag: Hammy

Captain Spectacular!

THE SCENE: 32 and great
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was FINs birthday. he turned 26 so we did a Fins inspired warm up of :

F. ailure to launch . hold squat for 10 seconds, then jump. Rinse and repeat until you fail to lauch

I. mperial walkers x26 IC

N.ever cross dolly x26 IC. (iron cross while doing Dolly)

Side straddle hops IC x26
THA-THANG:

  • La La Leggy, (26 squats IC, 26 lunges each leg, 26 monkey humpers IC, 26×3 calf raises
  • 2 burps, run grinder, 10 big boys, 4 hurpees, run, 10 big boys, 6 bropees, run, 10 big boys, 8 body builders, run, 10 big boys, 10 broad jump burps, run 10 big boys. The run was running the grinder back and forth,each run about 70 meters.
  • Last but not least Captain spectaculars! consisting of a 1:4 ratio of doing Mr. Spectaculars
  • 1= walk hands out, do one merkin, walk hands back, pick up CMU and do 4 squats then 4 overhead presses.
  • 2= walk hands out, merkin, walk hands back out again, merkin, walk hands back , pick up CMU for 8 squats and 8 over head presses
  • GET IT? 1:4 ratio. Make it to 10:40 and you are feeling it!! over 55 walk out push ups, 220 CMU goblet squats, and 220 over head presses. Rep it out bruh!!

MARY:
no time
COUNT-OFF & NAME-O-RAMA
16 pax became spectacular today!
CIRCLE OF TRUST/BOM:

“A band of brothers, in the sense that we use the words in this book, is not a meeting, a club, a therapy group, or a self-help society. It is the group of men we do life with. It is the team of brothers committed with us to the cause of great manhood. It is the band of men with whom we build a manly culture of inspiration and achievement.” – Stephen Mansfield, “Building Your Band of Brothers”

MOLESKIN:
F3 is that, a band of brothers and so much more than a club, support group , etc..
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mt. Suckmore Fun

THE SCENE: warm, wet, and muddy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Tempo Squats x12
Cherry Pickers x10 IC

THA-THANG:

Each person grab a partner and one CMU between the two of you. Slingshot to Mt. Suckmore (partner 1 does 5 squats while partner 2 is running with the CMU. Partner 1 runs to catch up and they switch).

Partner 1 does bears and blocks up Mt. Suckmore and 3 burpee presses at the top, then goes back down and runs to the playground. When partner 1 gets back, partner 2 runs to Mt. Suckmore and does the same. Partner 2 does the following exercises at the playground until relieved by partner 1:

  • Burpee Pullup x5
  • Diamond Merkin x10
  • Squat Jump x15
  • Wide Merkin x20
  • Lunges x26 (13 each leg)
  • BBS x30

Continue repeating this until time, then we all ran back to the AO together.

MARY:
Not much time left, but we did get in 18 boxcutters IC before 8.
COUNT-OFF & NAME-O-RAMA
8 men strong
CIRCLE OF TRUST/BOM:
I saw this on Facebook the other day and I think it says it all:

“Monday doesn’t suck. The weather doesn’t suck. Your job doesn’t suck. Your partner doesn’t suck. Your negative mindset sucks. Your lack of self-worth and self-love sucks. Stop complaining about what’s missing from your life and go manifest the crap out of your dreams.”

MOLESKIN:

ANNOUNCEMENTS:

Luck of the Draw

THE SCENE: 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20 IC
Shoulder Shredders x 20 IC
Air Squats x 20 IC
Merkins x 10 IC
THA-THANG:
Mosey through the park stopping periodically to pull 4 random cards. Shuffle and repeat.
MARY:
LBC X 10
Side Crunch x 10
Repeat for 5 minutes
COUNT-OFF & NAME-O-RAMA
10 men embraced the chaos of life.
CIRCLE OF TRUST/BOM:
Embrace the chaos life brings. Let it roll over you and see where it takes you. Sometimes chaos is good and sometimes not so good. Regardless, it stimulates character growth. Variety is the spice of life.
MOLESKIN:
ANNOUNCEMENTS:

Drifter’s Rigged Carnival Games

THE SCENE: Welcome one and all to Drifters Carnival! We’ll have a parade in the brisk morning air. Then we’ll play some carnival games!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: (i.e. the parade)
Run around the park following the ring leader (i.e. Drifter)
we’ll do some side shuffles, high knees, lunges, bear crawls, etc. 

THA-THANG:
Game 1: CMU Ping Pong Toss
Before throwing, do an exercise on the list. If you miss, repeat the exercise. If you make it, pick an exercise to scratch off the list. Remove the CMUs as you make it in. Each removed CMU increases the reps of each exercise (10,20,30…90).

Exercises:

  • Good Morning
  • Single Leg Tow Touch
  • Dips
  • Squats
  • Lunges
  • Mtn Climbers 4ct
  • Wide Merkins
  • Shoulder Taps
  • and one other one

Game 2: Deck of Cards
Diamonds: Star Jacks
Hearts: X-Wings
Spades: Monkey Humpers
Clubs: Burpees
Jokers: Crab Walk, 5 Pull-ups, 10 Box Jumps, Bear Crawl, Flutter Kick for the 6 to get back
use value of card and 10 reps for face cards

MARY:
Used a Joker and did flutter kicks till time
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:
Stories from John O’Leary (probably missed a few details)

Victim Questions
Why Me? Who Cares? What More Can I Do?

Growth Mentality Questions
Why My: what are the things I am grateful for or lucky to have?
Who Cares: I will thrive today because_______
What More Can I Do: Write out a situation that is troubling you, ask the question, then do the thing you can do to help that situation.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP coming up in the beginning of Feb!

Tour De Springbrook

THE SCENE:

Fabulous January morning in the mid 30s with rain, wind and then a little snow to cap the fun off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

Arm Circles Front/Back X 10 each

Cherry Pickers X 5

Mosey around lower half of Springbrook Park

THA-THANG:

At the upper half of Springbrook and starting at the 1st light pole

Complete 10 Burpees

Sprint to the 3rd light pole

Complete 20 Air Squats

Sprint to the 5th light pole

Complete 20 Merkins

Sprint to the 7th light pole

Complete 20 BBS.

REPEAT this rotation at every other light pole until we reach Mt. Crumpet.

At Crumpet

20 Merkins

Sprint up to the tree and jog back

20 BBS

Burnee up to the tree jog back

Repeat until Q says stop.

Mosey Back to AO.

MARY:

Box Cutters X 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
15 Strong one FNG who was dubbed Saki
CIRCLE OF TRUST/BOM:
Today’s word was all about the gloom this time of year and what amazing men come out for F3 experience.

The Rules for Being Amazing

By Robin Sharma

Risk more than is required. Learn more than is normal. Breath. Excel. Love. Lead. Speak your truth. Live your values. Laugh. Cry. Innovate. Simplify. Adore mastery. Release mediocrity. Aim for genius. Stay humble. Be kinder than expected. Deliver more than is needed. Exude passion. Shatter your limits. Transcend your fears. Inspire others by your bigness. Dream big but start small. Act now. Don’t Stop. Change the world.

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