F3 Knoxville

Tag: Hammy

Fountain of Youth

THE SCENE: Upper 30’s and HOT!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Tempo Squats
People’s Chair + Air Presses
Baby Arm Circles (Forward / Backward)
Angle Grinders
Rocky Balboa
Carolina Dry Docks

THA-THANG:
Mosey to first light post after the street
Deconstructed Burpees at each light post working up to 5 (arriving at the hill)
11’s on the HIll:
– Plank Jacks
– LBFC (Little Baby Flutter Crunches)
Global Warming Around “The Fountain of Youth”:
– Al Gore, slowly shuffling in a circle switching direction after each movement;
– – Merkins
– – Bobby Hurley
– – Groiners
– – Hip Extensions
– All PAX in plank position. Q starts with 1 merkin then leap frog all PAX around the fountain returning to starting position. Next PAX does merkin when jumped by PAX member next to them in the plank. Worked up to 2 merkins.

MARY:
Mosey back to A.O. with some Bernie Sanders and Burpee Broad Jumps.
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Stepping out of comfort. We do not continue to grow and become better if we continue doing the same comfortable movements day in and day out. Throughout the bible we find stories about how someone wasn’t comfortable doing what God has set out for them to achieve, but no matter the struggle they end up overcoming the uncomfortable request and become someone greater. Remember that God will be with you, and He will provide the opportunities.
MOLESKIN:
Absolutely LOVE this A.O.  Tons of space for any beatdown one could dream up. Multiple hills so the PAX don’t see the same thing or know what to expect prior to the Q calling it out. AND, perhaps the most important note: the mumble chatter that was ALIVE during the beatdown today #TheyAreLearning #BLESSED.
ANNOUNCEMENTS:
TTTP this Saturday
Knoxville 2 year anniversary next Saturday

I’m a Classic Man – F3 Classic

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THE SCENE: 48 F – Crisp & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack x 10 IC
  • CDD x 15 OYO
  • MTN Climber x 15 IC – keep plank
  • Merkins (4 ct) x 10 IC – keep plank
  • Thruster Merkins x 10 OYO – keep plank
  • BabyArm Circ fwd/back x 10 IC
  • CDD x 15 OYO
  • Tempo Squat x 10 IC – Hold for 10 count on 10

THA-THANG:
Grab a #BattleBuddy

  • Classic Dora 1-2-3 (100 Merkins, 200 BBS, 300 Squats) Mosey When Finished
  • CDD x 15 OYO
  • Wind Sprints to the Silver Truck
  • At the Pavilion – Partner A 20 Step Ups/Partner B Penguins until A is finished then switch x 3
  • 1 AYG Sprint to the Silver Truck

MARY:

  • LBC x 25 IC
  • Side Crunch x 10 IC ea side
  • ATM’s

COUNT-OFF & NAME-O-RAMA
14 Pax & 1 FNG Henhouse
CIRCLE OF TRUST/BOM:
Pride is a double edged sword. It can be used for good or bad. It is probably the source of many foolish moments and mistakes we have made. However, if we can learn to harness or bridle our pride, we can begin to direct it to work For us, instead of Against us. The challenge is to start learning when your pride gets out of line and how reign it back in.
MOLESKIN:
Great day of work. There are a lot of Cheetah’s here that killed it on the Sprints. I’m pretty sure Woodshack was feeling the heat.
ANNOUNCEMENTS:
#tttp, 2 year Potluck and fellowship, Moses is organizing a Car Pool to the Truck Stop for Csaup

 

Testing the limits

THE SCENE: 50’s and Full of Mumblechatter and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 ic, Flying Squats x10, Imperial Walker x10, Imp Squat Walker x10, Merkins x10, Ratchet effect x ALOT, Iron Mikes x20, Calf raises x20x3
THA-THANG:

Mosey TO the Baseball field

  • P1 drags P2 to 1st cone, both do Merkins x10, repeat 2nd, and 3rd cone, Switch Partners
  • P1 wheel barrows P2 1st cone, both do V ups x10, repeat 2nd and 3rd cone, switch Partners
  • P1 and P2 stay together and Lung to each cone. At each cone do 10 squats
  • Between each exercise, we talked about how Iron sharpens iron. What man are you, ALL LOVE, ALL TRUTH or a Little bit of both. In order to Sharpen each other ,we need to be a little bit of both.
  • TIME TO SHARPEN IRON with a PT test of Merkins, big boy sit ups, squats, and Burpees. AMRAP for 1 minute each. While P1 is doing the test, P2 is holding P1 accountable by making sure he does proper form. No form, NO count of the REP. While doing so, encouraging each other!
  • Mosey to the HILL(no name yet) 11s with star jacks and merkins. Running out of time, mosey backto AO for Mary

MARY:
Iron Cross

Hello DOlly

Never cross dolly

ended with a CROWD pleaser, Pickle Pounders
COUNT-OFF & NAME-O-RAMA
20 pax including 3 FNGs
CIRCLE OF TRUST/BOM:
Summarized Iron Sharpen Iron, Talked about the Impact of F3 and how it can change you and your surroundings
MOLESKIN:
With a new AO, its always a great time to test ourselves and see where are fitness wise. With that, we can also sharpen each other by encouraging and holding each other accountable while we compete. As men, we need competition, healthy competition of course! With that, we can become better men in all facets of life. Iron sharpens Iron. AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Greenway 100

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THE SCENE: Low 40’s and Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in Place
– High Knees
– Butt Kickers
– Arm Circles (Forward / Backward)
– Hot Feet
– Down / Ups
Mosey Around Parking Lot to Basketball Courts
Plank Position
– Alternating Shoulder Taps (ICx10)
– Mountain Climbers (ICx10)
X’s and O’s

THA-THANG:
“The Greenway 100”. Pax performed 10 reps of Merkins, BBS and Iron Mikes at each sign around the half mile greenway loop. 10 signs in total for a total of 100 Merkins, 100 BBS and 100 Iron Mikes.

Circuit – Pax then performed as many rounds as possible of:

  • 5 Pull-Ups
  • 5 Bench Jump Overs
  • Bear Crawl
  • 10 Smurf Jacks
  • Run Back To Start

MARY:
Indian Run Back to AO (Last 5 Minutes).
COUNT-OFF & NAME-O-RAMA
10 Pax Including 2 FNGs
CIRCLE OF TRUST/BOM:
What F3 means to me, more than a workout. The love and comradery of this group of men is far beyond anything I have ever experienced. It’s about the guy to your right and left and how they are doing; not only in the workout, but that care continues into the world, the day to day life. The fellowship, the friendships that grow, the comfort of knowing the PAX will be there (regardless of your situation) to help. Know that, believe that, and carry it on!
MOLESKIN:
ANNOUNCEMENTS:
CSAUP Announced (Truckin to the Pound) Oct. 28th.

Alcoa goes BOOM!

THE SCENE
65 and clear

WELCOME & DISCLAIMER

TA THANG
COP

  • SSH x25 IC
  • Imperial Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • High Knees x20 IC
  • Squat x15 IC
  • Merkins x10 IC

Mosey to hill on the other side of the building.

Jacob’s Ladder
Run up hill, do 1 burpee, run down.  Repeat adding 1 burpee until you get to 7

Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.

Bench Work

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to basketball area:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 seconds
  • LBC – 20 (4ct)

Rinse & repeat until other group is done.

Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees
  • 5 minute AMRAP

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 Russian twist (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to where Shovel Flag and present the flag

Mosey to SP (Moses leading the way carrying the flag)

Mary

  • Russian Twist x20 IC
  • Flutter Kicks x30 IC
  • Captain Thors IC – Woodshack led
  • Boat / Canoe on Q

COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)

BOM
F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, one being that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose.

MOLESKIN
Alcoa will never be the same.  The PAX came hungry, focused and ready for to push hard and get better…together!  The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time.  It was a honor to lead and be a part of this PAX.  I have a feeling we are going to see some good things from these men.

Submitted by Cap’n Crunch