F3 Knoxville

A Shoulder Smoker

THE SCENE: It was the gloom, overcast around 50 a cold mist in the air and wet ground below us. could not ask for better conditions!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators from 7 – Seal Hops, SSH, Half Arm SSH, No Arm SSH, Hops ( thankfully the pax did not make Q could in multiples of 7! )

  • THA-THANG:
  • Thang 1- mosey with CMU’s to the 4 way intersection just below Mt. Crumpit.
    • Starting at the stop sign heading up Springbrook Rd, pax will run up SB Rd doing ascending Squat thrusters at each light post. Pax will stop at each preceding light post on the way back to the start.
      • LP 15 Squat Thrusters, 210 ST, 315 ST, 420 ST, 525 ST
      • RD 1 pax run to LP 1 does prescribed ST’s and heads back to start, Rd 2 pax run to LP 2 does prescribed ST’s then runs back and stops at LP 1 and does prescribed ST then heads back to start. Repeat all the way to LP 5.
        • Q had originally called for the pax after they finish the 5th RD to run from the start to the top of SB RD and complete 10 blockies. Due to time we called an audible and stopped thang 1 after the 5th RD.
          • One thing i love about this pax is we don’t have DOWNTIME! Q and 3 pax were bring up the 6 today. When the lead pax finished RD 5 they all started on a core PAX rotulet while the 6 finished. It takes a different kind of man to see a opportunity for rest and push themselves to do more, glad i surround myself with these kind of men!
          • Thang 2- head to the Plateau of Pain for a shoulder smoker!
            • 5 cones- Start at Cone 1.
              • Murder bunny from Cone 1 to 2.
              • At Cone 2 stop and do 20 CMU curls and 20 Prone Block Jump Overs
                • Prone Block Jump Overs (maybe named Plank  CMU Jump Overs??) – In a Straight Arm plank with block at your feet jump from one side of the block to the other keeping your arms and legs straight and hands on the ground.
                  • This is a potential shin buster and wet ground makes it a challenge- modifications can be a step over or jump on to the block and off instead of completely over.
              • After complete Reps Bear Crawl CMU drag to Cone 3.
              • Complete same 2 exercises- Curls and Plank CMU Jump Overs-  same rep count 20, at cone 3
              • Reresection Bunny from cone 3 to 4 ( the slope of the PoP added a nice additional challenge to jumping back wards pulling a CMU 🤣 )
              • Complete same exercises and reps at cone 4
              • Crawl Bear with CMU drag from 4-5
              • Same Exercises and Reps at 5
              • Run with CMU to top of PoP near benches. 10 CMU swings.
              • Run one lap around the PoP. ( don’t go past the fountain or Crumpet. You can head either way from the start. )
              • Once you get back to your CMU do 10 more swings and then head to cone 5. You will do the same thing but in reverse starting with crawl bear and working back to cone 1.
  • Said it early Zero down time outside of the explanation before the thang. Ok I’m sure that’s normal across most AO’s but these pax don’t ask for a break nor do they take advantage of them when presented during the beatdown. Every one just keeps pushing, keeps moving, and does not quit till the end.

MARY:
Some LBC’s for time like 30 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Courage is not having the strength to go on: it is going on when you don’t have the strength”- Theodore Roosevelt

As i mentioned earlier, the PAX at the BS and the Arsenal embody this quote. The courage we are building and forging in each other every day we post is helping us have the courage needed to overcome life’s real obstacles. It makes us better men, fathers, brothers, partners, employees and leaders. When life gives us obstacles we know we can overcome it. Why? Because we have shown courage and carried that block up a huge hill when our legs are tired, our lungs are gassed, our shoulders are smoked, and our minds are shut off. Yet we just keep pushing despite everything our body is telling us. We know it will not hurt us, it will just make us better. We carry those moments and lessons into the real world and we are what the real world needs.

  • MOLESKIN:
    ANNOUNCEMENTS:
  • Coats for the Cold- If you have any unused coats you want to donate please bring them to the AO.
  • F3 Knoxville Christmas Party at Judge Judy’s. pax and significant other welcome. Judge Judy would like an early head count. Post in Slack to RSVP on.
  • Service day beatdown at the Bombshelter on Nov 13th. We will help keep our community clean and get a good beatdown lead by Drifter. Show up!
    • We will also have a special Coffieterian at Drifters house on the 13th. Family welcome!

Battle Rope

THE SCENE: Low 50’s & misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC, Windmills, Tempo Merkins, Imperial Squat Walkers IC, Tempo BBS, LBAC IC, little this little that, mosey

THA-THANG:
One PAX member would do rep count of battle rope exercise while other members would do a circuit until the battle rope reps were complete and switch.

  • Battle Rope: 50 alternating, 40 slams, 30 body toss, 25 inward circles, 25 laterals
  • Merkins
  • Goblet Squats
  • Curls
  • BBS
  • curtsy squat
  • chest press
  • back scratchers
  • WW2

All 7 members made it through 5 rounds & got around the Apex twice for a breather.

MARY:
PAX Roulette in order of respect (Hammy, Woodshack, Swerve)… sorrry peach
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

There’s a gap between the life you want and the one you have. You can’t have both.

Earning the Candy

THE SCENE: 47 degrees and light breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

– LBAC forward and backwards x10.

– Cherry Pickers x 10.

– Tempo squats x 10.
THA-THANG:
The Q intended to go to Mt. Crumpet, but considering that the other Pax had injured knees, we stayed and did everything on the Grinder. So, we did a Dora with three to earn our candy:

  • Overhead press x 100.
  • On, over, off block merkins x 100.
  • Goblet squats x 300.
  • Imperial squat walkers and BBS x 400.
  • While 2 pax did the exercises, the other pax overhead carried the CMU to the end of the Grinder and back.

MARY:
We worked right up until the end.
COUNT-OFF & NAME-O-RAMA
3 HIMs and a whole lot of fun.
CIRCLE OF TRUST/BOM:
Psalm 46:1 says “God is our refuge and strength, a very present help in trouble.” It is good to know that God desires of us to come to Him, when we are in trouble or when we have messed up. It reminds me very much of the relationship that fathers have to the children. We can’t let sin slide, but at the same time, we want our kids to come to us when they are hurt. This Psalm also reminds us that we cannot follow God alone. We need His strength and His presence to live well.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ultimate – Rain Edition

THE SCENE: wet…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, Run to the soccer field

Everyone hold squat in a circle. Pass the Frisbee one person to the right. Stand up. Step back. Hold squat. Rince and repeat around the circle 4 times.

  • 1st droppped Frisbee = 10 Burpees
  • 2nd = 20
  • 30
  • 40

THA-THANG:
Play ultimate Frisbee with a few modifications.

Every time the disk touches the ground do one of the following (depending on what the Q says it is time for)

  • 3 Burpees
  • 5 groiners
  • 5 monkey humpers
  • 5 monkey groiners
  • 5 beast merkins

Scoring team does 5 star jumps

Opponents walk to far end and do 10 merkins

Q is all time offense if you have an odd number and does both exercises each score.

MARY:
Run back to the AO. Couple of beast merkins and a failed attempt at a triangle merkin prompted by the song “lean on me”
COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:
Had a someone whom I consider to still be my friend walk away from our friendship due to unrepentant sin. Wanted to keep lying to me about it and would not show any repentance. Made me reflect on my own struggle with pornography when I got to a similar breaking point. I’m so glad that I had the men of F3 to lean on while throwing myself at God’s mercy to help me heal from that addiction. I still struggle with temptation and there are even moments of failure in the recent past. But I’m done hiding that struggle. I will continue to throw myself at the mercy of God and confess my sin openly so that I might be washed clean. I am praying my friend will get to that point. That he will take the hard step to get out in the rain of God’s mercy. And that he’ll allow me back into his life.

ANNOUNCEMENTS:
Fia 2.0 coming up on the 30th at Bomb-Shelter! All welcome.

Today

THE SCENE: 64 degrees F, 95% humidity, foggy, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Overhead hand claps, tempo squats
THA-THANG:

AMRAP

Starting on the grinder perform 15 of each of the following with a CMU:

Thrusters, Floor Press, Russian Swings, Triceps Extensions, Curls,

Bent Rows, Lawn Mowers (each arm), Upright Rows

Run down the Greenway path to the left and stop at each of the 8 light poles leading to the street.  Perform the following 8 exercises at light poles 1 through 8:

5 Burpees, 10 Merkins, 15 WWII’s, 20 Dry Docks, 25 Box Cutters, 30 Iron Mikes (single count), 35 SSH’s (single count), 40 LBC’s

Run back up to the grinder and repeat until “Recover” is called.

MARY:
No time allotted for MARY.  There was enough ab work in the THA-THANG.
COUNT-OFF & NAME-O-RAMA
6 HIM’s
CIRCLE OF TRUST/BOM:
This is the day the Lord has made, let us rejoice and be glad in it. Too often we ignore these words of wisdom from Psalm 118.  We are too busy thinking about tomorrow and where we want to be.  Or we are too consumed wanting that next promotion.  God has put each and every one of us in this place at this moment.  It is our task to make the most of it.  It should be our expectation to do the best we can in the here and now. Do it today, and the future will be ready for us.  And we will be ready for the future.
MOLESKIN:
Prayers for Drifter and Caroline as they step out in faith on a new adventure, Hammy’s wife Julie as she continues to battle an infection she has had since June.
ANNOUNCEMENTS:
Be sure to read the latest edition of the newsletter from Judge Judy.