F3 Knoxville

Tag: Hammy

Music n Stuff

THE SCENE: Balmy 22 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps around the parking lot

BAC front and back x12 IC

Squats x10 IC

Greenway Mile 11’s with Merkins and big boys every sign

THA-THANG: Musical suicide

With each song, Pax ran between Point A and B for the entire song. At each point Pax performed:

  • Song 1 N2Deep/ back to the hotel- 10 burpees each side
  • Song 2 Jurassic 5/ sum of us -10 Froggie squats each side
  • Song 3 G Love and Special sauce / cold beverage – 10 big boys each side
  • Song 4 Doug E Fresh/ the show -10 Star Jacks each side
  • Song 5 beastie boys/ Paul revere – 5 burpees each side

MARY:
5 mins left for Mary, Hammy lead us in Flutter kicks x20 IC and some impromptu leg holds. Hello Dolly x20 and Side Tri Rises x 10 each side
COUNT-OFF & NAME-O-RAMA
12 Pax
CIRCLE OF TRUST/BOM:
As YHC have done F3 for 2 years now, I got into MY COMFORT zone with the Knoxville AOs. When Alcoa started, I thought it was great but selfishly wanted to stay at the AOs I was used to attending. I was open minded but still selfish about Alcoa started and it was out of my comfort zone because I did not know anyone except 1 or 2 guys. I cant tell you how glad I am for getting out of my comfort zone and getting to know the men of the Bombshelter. More or less, its a great example of getting out of your comfort zone. In reality to grow inside and out, we need to be out of our COMFORT ZONE most of the time. Everybody in F3 rocks and honored to be a part of F3! AYE
MOLESKIN:
Well, by asking Hammy to lead us in an exercise, Hammy got out of his comfort zone and is now ready to Q!!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bucket List

THE SCENE: Clear and, what, maybe 8°? 9°?  Who’s counting?.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get warm quick!
5 Burpees OYO
15 Imperial Squat Walkers IC
5 Burpees OYO
15 Hindurkins IC
5 Burpees OYO
1 Windbreaker (solo exercise by Q)
15 Firecrackers IC (similar to Smurf Jacks)

Mosey to Waxjob’s Hill
(Q alerts PAX to the presence of speed bump by tripping and falling flat)
5x down hill and immediately back up, 5x 4ct Merkins IC at the top each time.
First trip up sprint, next 3 Bernie, final trip sprint
(3rd was planned as reverse bear crawl, but frosty grass deemed too dangerous for digits)

THA-THANG:
Mosey on around outside of the park to the Scrapyard stairs.
Hop up stairs on one leg. Turn around and mosey back to the street, then back and hop stairs on other leg.

Mosey across grinder to meet Sandy: a bright orange 5 gallon bucket filled with 60lb of sand.
Bucket contains a list of exercises:
Merkins
Mtn Climbers
LBCs
Flutter Kicks
SSH
PAX split into 2 groups of 5. One group sets up at cones 60yd away.
Both groups start doing top exercise.
One man carries bucket to other line and stays there. Another man carries the bucket back to original line. R&R
Whenever bucket arrives at line, PAX switch to next exercise.
Continue until all PAX have made 2 trips

Cooldown: Mosey one lap around the park, pause halfway for 2 sets of 20 dips and 20 squats

MARY:
Circle up for:
20 Reverse Crunch IC
15 Side Crunch IC each side
4 rounds of Row Your Boat
Merkin ring of fire – 5 to 1
16 Tempo Cossack Squat

COUNT-OFF & NAME-O-RAMA
Largest gathering of HIMs in the Knoxville area this morning: 10 strong!
CIRCLE OF TRUST/BOM:
Not so wordy this morning to avoid becoming a sweatcicle.  As we start this year, remember Paul’s words in Philippians 3:13: “Forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”  We all want to forget the bad parts of the past, but Paul here is not talking about that.  He just got done listing all of his own accomplishments done in the flesh, and how they are not of worth.  Don’t rest on things you’ve done.  Forget that past as well, and press forward for His calling!
MOLESKIN:
Coldest day of the year was no problem for these guys.  Killed it hard.  Icicles were forming on beards from breath condensation, but everyone was sweating by the end.
ANNOUNCEMENTS:

The Bridge to 2018

THE SCENE: Low 30’s unusual scene with a special location for the end of the year beatdown / BOM…Welcomed the PAX to the Bridge to 2018!
F3 WELCOME & DISCLAIMER

Light Post Warm-O-Rama
1st Light = SSH (IC x10)
2nd Light = Tempo Squats (IC x10)
3rd Light = Drifter Jog (IC x10)
4th Light = Arm Circles Forward (IC x5)
Arm Circles Backwards (IC x5)
Cherry Pickers (IC x20)
5th Light = Merkins (OYO x10)
6th Light = Jump Squats (OYO x10)
7th Light = Lunges (OYO x10ea)
8th Light = Burpees (OYO x 5)

THA-THANG:
Each round will introduce a new movement. After each round run back to beginning to start next round. Each round will start from the original movement.

Round 1:
3 Wall Walks

Round 2:
3 Wall Walks
5 Pull Ups

Round 3:
3 Wall Walks
5 Pull Ups
10 Box Jumps

….Working up to 10 Rounds

Round 10:
3 Wall Walks
5 Pull Ups
10 Box Jumps
15 Merkins
20 Squats
25 Flutter Kicks
30 Air Press
40 BBS
50 SSH
Run Full Length

MARY:
Abs on Fire
1 minute LBC cash out

COUNT-OFF & NAME-O-RAMA
11 PAX
CIRCLE OF TRUST/BOM:

Always looking forward, not about where you were or what you have done, but where are you going and what more will you accomplish?

Isaiah 43:18-19
Forget what happen long ago! Don’t think about the past. I am creating something new. There it is! Do you see it?…

Philippians 3:12-16
I have not yet reached my goal, and I am not perfect. But Christ has taken hold of me. So I keep on running and struggling to take hold of the prize. My friends, I don’t feel I have already arrived. But I forget what is behind, and I struggle for what is ahead. I run toward the goal, so I can win the prize of being called to heaven. This is the prize God offers because of what Christ Jesus has done. All of us who are mature should think in the same way. And if any of you think differently, God will make it clear to you. But we must keep going in the direction that we are now headed.

MOLESKIN:
This workout was done on the Alcoa Bridge. 7 PAX rucked from the Bomb Shelter AO to the bridge for the beatdown! These HIMs are amazing and i believe with all my heart they are destined for great things as individuals and F3 Family.
ANNOUNCEMENTS:
41 Bomb Shelter Shirts ordered in 3 days…Awesome!
CSAUP February 24th!

It’s Only Cold If You Stop Moving…

 

THE SCENE
19, Clear and Windy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Imperial Squat Walkers 4ct x15 IC
Tempo Merkins 4ct x15 IC
Baby Arm Circles Fwd 4ct x12 IC
Baby Arm Circles Bkw  4ct x12 IC

Mosey to path near pavilion and connect with a Battle Buddy for the morning.

 

THA-THANG
Burpee Loop
Run the marked loop, stopping at each cone.  At the first cone do 2 burpees, add 2 burpees at each consecutive cone (ending with 10 total at last cone).

Mosey to parking pavilion.

 

Bench Work
Grab a bench with your Battle Buddy.  We will do 4 Rounds, each round 2 min with 30 second break between rounds.  One man do exercise 1 while the other does exercise 2, then flip flop until time is up.

Rd Exercise 1 Exercise 2
(Done until Partner finishes Ex1)
1 Step Ups x10/leg Bench Dips
2 Bulgarian Split Squats x10/leg Incline Merkins
3 Side Step Ups x10/leg Decline Carolina Dry Docks
4 Reverse Pickle Pounders x15 Bench Dips

Mosey to parking lot.

 

Escalation
Stand at the orange cone with your Battle Buddy.  There are six drills which each have an exercise to be completed on the spot and an exercise involving shuttles.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Two minutes each drill, 30 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

Circle up for Mary.

 

MARY
Flutter Kicks 4ct x20 IC
Side Crunches, Rt. 4ct x10 IC
Side Crunches, Lf. 4ct x10 IC
Hello Dolly 4ct x15 IC

ATMs

 

COUNT-OFF & NAME-O-RAMA
12 PAX, 1 FNG (Headlamp)

 

COT/BOM
Memento Mori (Latin: “remember that you have to die” is the medieval Latin Christian theory and practice of reflection on mortality, especially as a means of considering the vanity of earthly life and the transient nature of all earthly goods and pursuits.

Psalm 90:12 – “So teach us to number our days that we may get a heart of wisdom.”

Life is a gift and stewardship, given to each of us for the benefit of others.  We are blessed as we are a blessing where we are.  Choose to live fully today, choose to be a life-giver wherever you are.

 

MOLESKIN
Every since day one the men of Alcoa get it!  They never disappoint and are poised to leave a huge mark in 2018.  TCLAPs brothers…onward and upward!!

 

Submitted by Cap’n Crunch

Post-Christmas Quad Burn

THE SCENE: 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Around the world x 5 each leg
  • High Knee Skips to other side of parking lot and back
  • A little of this/that
  • Michael Phelps

THA-THANG:

DORA. No partners. Do 20 reps then traversal. 5 Sets to 100. Hold boat until all finished set then move to next exercises.

  • Sprinting & Curls x 100
  • Lateral Squat Hops to bathroom & Decline Merkins x 100
  • Bernie & Bobby Hurley x 100
  • Frog Hops to bathroom & Dips x 100

Upsidedown Pyramid 15, 10, 5, 10, 15

  • Overhead Presses
  • Calf Raises

Box jumps x 20 2 rounds

MARY:

  • Homer-Marge-Mr. Burns R/L on Q
  • Peter Parker x 25
  • Leg Climbers x 15 each
  • ABCs on Q

COUNT-OFF & NAME-O-RAMA
7 PAX including 1 FNG Larry
CIRCLE OF TRUST/BOM:

F3 is important. It helps us grow and change and get better. I’m reminded of Fight Club when the narrator is laying out the ways they have changed their lives to revolve around Fight Club. In the same way I have changed my life around F3. I clip my nails so I don’t break one on the concrete, I don’t stay out late at the bars with friends on Fridays because I don’t want to squander an opportunity at F3 the next morning, I push myself harder in my other workouts just thinking about you guys out here. F3 is an opportunity each and every time you show up. Make the most of it.

MOLESKIN:

ANNOUNCEMENTS: